Baseball Training Program

Baseball Training Program Series

Baseball Training Program with Medicine Ball Training - The "Perfect" Youth Training Device

And so as we look at this idea of the "next great thing" in the industry we are constantly inundated with another fresh and shiny piece of equipment. Most exercise equipment is basically marketed with a deceptive charade to hide the simple fact that no one piece of equipment is the panacea and cultivates the complete athlete/individual.

Pressed between the pages of yesteryear's training is one medium that while essential appears to not get as much attention as others: the Medicine Ball. Its less than "sexy" shiny "must-have" image is likely because it is not patentable and thus not a worthwhile business vehicle to market as one company can exclusively market it. It is however one of the, if not the most versatile of all items. It allows for basic adherence to proper training concepts and it is one of the few items I definitely require in a baseball training program.

This should not be an epiphany; however, if you suggest extensive med ball training the response is somewhat similar. This medium has been around since the dawn of exercise and is a safe, affordable resistance medium for any user for a variety of goals. The benefits are enormous if not immeasurable and extend to every component athletic development.

The unique qualities of using this training medium is that it recognizes all 3 planes of movement in the body unlike any other piece of. With this in mind, it is easy to see that any physical training, regardless if for an elite athlete or the beginner to exercise, med ball training is a must.

Virtually all "standard" baseball training programs today ignore the key elements of dynamic torso flexibility and twisting action, yet all physical sport (baseball!) and everyday life for that matter requires fluid twisting motion to excel or even reduce injury factors. With the progression of physical abilities to more advanced levels, the concept of being able to stabilize within destabilized environments is displayed as the user is able to perform these circuits in imperfect environments, thus displaying an increased awareness of the body in handling diverse functions simultaneously.

Sample Baseball Training Program Medicine Ball Circuit - Perform 5-10 throws of each exercise then immediately move to next exercise.

A 2-4 pound medicine ball will work best for most. There is no need to use a heavy medicine ball that will cause posture and technique to break down.

- Chest Pass: basic chest pass; feet shoulder width apart. Explosively toss ball straight ahead by pushing off chest.

- One-Hand Twisting Chest Pass: opposite hip facing target; with ball at shoulder height, twist and shoot ball forward as your shoulder turn to face target (repeat to opposite side).

- Walking Chest Pass: same as typical chest pass but walk into throw (repeat with opposite leg forward).

- Overhead Pass: with body facing target, lift ball behind head and throw to target overhead.

- Walking Overhead Pass: same as above but walk into throw (repeat to opposite leg forward).

- Scoop Forward: from standing position, swing ball above head, then begin forward phase of movement, swinging ball between legs as you push buttocks back such that your back is in the neutral position. From this stage, explosively pull hips through and bring ball up and finally explosively throw straight ahead.

- Scoop Backward; a powerhouse movement - From standing position, swing ball above head, then begin forward phase of movement, swinging ball between legs as you push buttocks back such that your back is in the neutral position. From this stage, explosively pull hips through and bring ball up, extending above your head and finally explosively slamming straight behind you. Ball should land close to your heels.

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