2012 summer conditioning (baseball) - huskers · nebraska baseball warm-up drills 2—10 lifting...

Confidential Property of the University of Nebraska

2012 SUMMER WORKOUT

JOBA CHAMBERLAIN 2006 ALL-AMERICAN

MIKE NESSETH 2008 LIFTER OF THE YEAR

JOHNNY DORN 2006 LIFTER OF THE YEAR

ALEX GORDON 2005 ALL-AMERICAN


Table of Contents

Josh Scheffert

2012

Lifter of the Year

poundage's that don’t allow good technique. Technique comes first.

Our expectations as a team are high next year, but I am sure they are no higher than the expectations you have for yourself. The program will make you a better player, but you must do it. We are all depending on you.

If you have questions at all, don’t hesitate to call collect at:

402-472-3333.

Sincerely,

Mike Arthur

Strength & Conditioning Coach

Now is the time. This is your official lifting program to prepare you for the upcoming season. Without a doubt, if you follow the program as outlined, you will be better prepared when the off season program starts during the first week of September.

You face a bold challenge. Because you are not here in Lincoln for the summer, the personal responsibility and accountability fall solely on your shoulders. The players who stay in town have a distinct advantage in that they will have the constant supervision to make sure they are working at the level we expect. It takes great motivation and self-discipline to do the lifting program on your own, but I am confident you are up to the task.

The first section of your book outlines all warm-up drills and lifting exercises. Included is a poundage chart to help select your poundage's and then your progress chart on the inside back cover.

There are two workouts to be done each week. Select any two days you want to fit your schedule. If possible allow at least two days rest in between workouts. If you allow only one day rest make sure the second workout is a little bit lighter.

The first week will start off with two sets of ten repetitions. The following five weeks will be three sets of ten repetitions. The first set starts light and following two sets get progressively heavier. The primary focus is to use good lifting form. Don’t use

Summer Workout 2012

NEBRASKA BASEBALL

Warm-up Drills 2—10

Lifting Exercises 11—18

Poundage Chart 19

Progress Chart 20

Beep Test 21


FORWARD LUNGE Figure 3

1. Begin by stepping forward with your right leg (exaggerate normal stride length).

2. When your right foot is planted, lower your right elbow to the ground.

3. Use right leg to pull your left leg off the ground so that you can then step forward with the left foot.

4. Repeat the procedure for 10 yards alternating right and left.

Figure 3: Forward Lunge

Figure 1: Walking Knee Ups

Figure 2: Walking Heel Ups

Page 2

1. When you lift one leg, the other leg should be fully extended.

2. Get up on your toes.


WALKING KNEE UPS (Ham) Figure 1

WALKING HEEL UPS (Quad) Figure 2 1. Maintain good forward lean.

2. Keep knees pointed down towards the ground.

3. Heels should come in contact with the hips.

4. Get up on your toes and extend.



1. Step laterally as far as possible and lower hips. 2. Keep toes pointed forward and feet flat on the

ground. 3. Repeat the procedure for 5 yards and then step

with opposite foot in opposite direction for 5 yards.

SIDE LUNGE Figure 5

1. Start in pushup position. 2. Keep knees straight and take small steps

rotating around the ankle joint toward the hands.

3. Walk forward as far as possible. 4. Go up on fingertips. 5. Do for five yards.

INCH WORM Figures 6-7

Figure 6: Inch Worm Start

Figure 5: Side Lunge

Figure 7: Inch Worm Finish

BACKWARD LUNGE Figure 4

1. Step back with left leg. 2. Twist to the right as you lower your hips. 3. Repeat the procedure for 10 yards alternating

right and left.

Page 3

Figure 4: Backward Lunge


Page 4

SINGLE LEG RDL Figures 8-9 1. Balance on right foot and lean forward. 2. Return to start position while keeping balance. 3. Do not let left foot touch ground if possible. 4. Do not cross left leg behind right leg. 5. Keep left toes pointed straight down. 6. Do ten repetitions on each leg.

Figures 8-9: Single Leg RDL

LEG OVER Figure 10

1. Lay flat on back with arms straight out to the side.

2. Bring right leg over to left hand. 3. Keep right leg straight. 4. Keep shoulders flat on ground. 5. Alternate five repetitions to each side.

Figure 10: Leg Over


Page 5

Figure 11: Tripod

1. Sit on ground with knees bent about 90 degrees. 2. Position hands by the hips with fingers pointed

forward. 3. Lift hips off ground. 4. Lower the shoulders down as far as possible

and extend neck up. 5. Lift the right foot off ground and balance with the

left foot with toes pointed up. 6. Move the hips forward and back by bending at

the left knee. 7. Do for 15 to 30 seconds and repeat with right

foot down and lift the left foot off. 8. Should feel the hamstrings work. 9. Keep shoulders down by pressing hard into the

ground with hands.

TRIPOD Figure 11


Page 6

ARM SWINGS Figure 12 1. Start small circles moving hands forward. 2. Gradually increase size of circles. 3. Do for ten repetitions and repeat with backward

circle.

Figure 12: Arm Swings

CROSS IN FRONT Figures 13-14

1. Keep hands at shoulder level and cross in front. 2. Do for ten reps alternating arms coming across.

Figure 14: Cross in Front

Figure 13: Cross in Front

O O


Page 7

WING STRETCH Figures 15-16 1. Hold arms at shoulder level with

arms bent at the elbows. 2. Pull elbows back by squeezing

shoulder blades together for a two count.

3. Then straighten arms and pull back for a two count.

4. Repeat the procedure for 5 repetitions.

GOAL POSTS Figures 17-18

1. Hold arms at shoulder level with arms bent at the elbows.

2. Externally rotate arms and internally rotate forward for five repetitions.

Figures 15-16: Wing Stretch

Figures 17-18: Goal Posts


SCISSORS Figures 19-20 1. Keep the arms straight with thumbs pointed in

toward body. 2. Pull arms back for a two count. 3. Do for five repetitions alternating arms from top

to bottom.

Page 8

Figures 19-20: Scissors


Page 9

PARTNER ARMS Figures 21-23

1. Do with a partner. Grip hands by interlocking thumbs.

2. Sit back and pull until you feel a good stretch in the upper back. (see Fig. 21)

3. Hold for 15 seconds. 4. Then rotate and

bring feet together. 5. Let opposite hand

hang over arms being stretched. (see Fig. 22)

6. Lean outward and pull until a good stretch is felt in upper back.

7. Switch arms and repeat to other side. (see Fig. 23)

Figure 17: High Knees

Figure 22: Partner Arms




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LIFTING GUIDELINES

Every strength training program is made up of resistance exercises. Strength training exercises are also skills that utilize specific techniques. All strength training books give explanations of how to execute exercise techniques with drawings or pictures visually showing the movement patterns. Seldom are the exercise explanations read. The pictures or drawings are often times all that is necessary to teach the exercise. Techniques are usually taught by demonstrating the exercise (skill) with very little verbal explanation. The coach does it this way because the athlete receives more information in less time. Verbal explanations are usually kept to a minimum of a few cue words when demonstrating an exercise. The most used cue words should be: tighten your abs or flex your abs.

For example, when an athlete is told to do a pushup no explanation is necessary. As long as the athlete lowers the body to the ground until the chest touches the ground, then push themselves up to the starting position, not much coaching is necessary. That is, if they are tightening their abs as they do the pushups. A more technical exercise, such as the squat, a few more commands are given on how to place the bar on the shoulders, foot spacing etc., with the main goal of bending the knees and hips to lower the body and standing back up. The cues are to keep the back straight, chest up and don’t round the back. While the intentions may be good, the outcomes from using such cues are counter productive and lead to injury. Yes, the goal to developing muscular strength has been accomplished, but proper biomechanics has been sacrificed. Tighten the abs to keep the back straight.

Control of human movement patterns are gov-erned by the mechanical laws of neural, mus-cular and skeletal systems. In most cases, ex-ercise techniques are taught without considera-tion of basic biomechanics. Biomechanics is the use of mechanics to study a biological sys-tem. Many of the mechanical principles used for an operation of an automobile apply to the human body. If your car is not in alignment your tires will wear out quickly, besides getting poor gas mileage. If you don’t get the problem corrected poor alignment will lead to a host of other problems. The same with your body, if you lift with bad biomechanics it will break down.

WARMING-UP

When a muscle is cold, a sudden contraction can result in muscle damage. Therefore, before lifting, always warm up your muscles properly by performing the same lifting movements with a lighter weight. Thus, you cannot warm up properly for squats by performing bench presses. Rather, if you are squatting, warm up by performing a few sets of squatting with a resistance well below the weight you intend to use for the workout poundage.

When performing exercises involving free weights, it is best to have two spotters, espe-cially with the squat. Spotters should keep their hands under the bar without touching it and should be alert at all times. Since it takes two spotters and one to lift, it is best to work in groups of three. The spotters can also load the weights for the lifter, which greatly reduces the workout time. Moreover, when three athletes are working together the time it takes to rotate athletes and change the weights provides about the right amount of rest between each set. It is best to squat using a power rack that has safety catches.

HAVING SPOTTERS


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LIFTING THROUGH A FULL RANGE OF MOTION Execute all exercises through their full range of motion if you want to receive the full benefits of strength training. Partial movements are unwise because after a period of time partial movement reduces the joint’s range of motion making you less flexible and increasing your chances of pulling or straining a muscle. Perform each exercise exactly as described.

BREATHING PROPERLY Correct breathing helps you get the most benefit from exercises. Holding the breath stabilizes the muscles of the torso, allowing you to exert greater force on the weight. Always inhale at the starting position of the exercise. Hold your breath until the repetition is nearly complete, at which point you should forcibly exhale.

ABDOMINAL FLEXING After taking a deep breath, tighten the abdominal muscles to an extreme degree. This can be done by forcing a small amount air out of the lungs. Notice how the abs tightens when you cough. The lower torso expands outward; pressure should be felt as the abs, lower back, diaphragm, muscles of the pelvic floor, and other respiratory muscles develop tension. This is similar to what boxers do when taking a punch to the mid-section. It should feel like a basketball inside the lower torso being filled with air expanding outward in all directions. The spine will flex slightly, as when you do abdominal crunches. Do not attempt to tighten the low back by extending the spine with a slight arch. Jet pilots tighten their abs to prevent blacking out when encountering tremendous acceleration forces.

CONTROL THE RESISTANCE

When lowering the weight, during slow movement exercises, the bar should be controlled to keep the tension on the muscle groups being used. This will lengthen the muscle fibers (similar to the stretching of a rubber band). If the weight is allowed to drop so that the bar can be bounced at the bottom of the movement, no tension is built up in the muscle. When reversing the direction of the bar, you want to take advantage of this elastic energy by lifting the bar as explosively as possible. This takes advantage of the stretch-shortening cycle. When using exercise machines do not allow the resistance to bang the machine.

STABILIZATION Anything that substitutes as a stabilizer, other than the muscles of the body, limits effective stabilization. Belts and wraps are also counter productive to maximum stability development within the body because they act as stabilizers in place of the appropriate muscle groups. Belts and wraps limit the synergetic muscles ability to regulate and coordinate the movement pattern of the resistance. If the muscles surrounding the joints don’t play the role as stabilizers and synergist, the joint structure becomes the weak link. Then you aren’t effectively preventing potential joint injuries. Therefore, never use belts and wraps, unless absolutely necessary, because of a current injury or to prevent injury when going for a maximum attempt on a lift.


Page 12

DUMBBELL BENCH PRESS Figures 27-28

1. Step forward with left foot and lower dumbbells until they barely touch the ground.

2. You do not need to take a long step. 3. Lower right knee until it almost touches the

ground. 4. Extend with the left leg and step all the way

through into the next step with the right leg. 5. Take ten steps and then turn around. Take

tens steps back to where you started. 6. Ten steps each direction constitutes one set of

ten repetitions.

Figures 24-26: Walking Lunge

Figure 27: Bench Press

Figure 28: Bench Press

WALKING LUNGE Figures 24-26

1. Keep lower back flat by placing feet on the bench and raise hips slightly. Keep lower back on bench during the entire exercise movement.

2. Start with dumbbells at side of chest, with palms facing each other. Keep arms close in to the sides.

3. Press dumbbells off chest as you turn the ends of the dumbbells toward each other.

4. Exhale as you lock the dumbbells out to full arm’s length.

5. Inhale and lower the dumbbells slowly and under control to sides of chest, with palms facing inward.


Page 13

DUMBBELL RDL Figures 31-32 1. Keep the knees slightly bent as

you lower the dumbbells to just past your knees.

2. Move hips back. 3. Do not let shoulders move in front

of feet. 4. Feel a stretch in hamstrings. 5. Keep the shoulders pulled back

throughout the entire movement. 6. Keep the abs tight.

STANDING LOW PULL Figures 29-30 1. Pull bar to the lower chest. 2. Slowly return bar to arms length

and repeat. 3. Do this exercise slowly and

smoothly. Do not lean forward or backward during the movement.

4. When pulling the handle to the chest, squeeze your shoulder blades together. Visualize the muscles of the back stretching and squeezing during the movement.

Figure 29: Standing Low Pull

Figure 30: Standing Low Pull

Figure 31: Dumbbell RDL

Figure 32: Dumbbell RDL


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BENT OVER RAISE Figures 33-34

1. Hold dumbbells with arms straight down, palms facing each other. Torso parallel with floor.

2. Raise dumbbells to shoulder level with arms straight. Try to hold momentarily.

3. Do not swing dumbbells up. 4. Lower and repeat.

Figure 33: Start Bent over Raise

Figure 34: Finish Bent over Raise


Page 15

BARBELL ROW Figures 35-36

1. Place barbell on floor in front of you.

2. Keep feet hip width apart. 3. Use overhand grip about

shoulder width apart. 4. Unlock the knees, torso parallel

with floor. 5. Pull barbell to lower part of

chest. Feel the shoulder blades pulling together.

6. Lower and repeat. Do not jerk barbell up, do slowly and under control.

Figure 35: Barbell Row Start

Figure 36: Barbell Row Finish

Figure 37: Leg Curl

Figure 38: Leg Curl

LEG CURL Figures 37-38

1. Keep abs tight, do not let back arch.

2. Pull pads up to hips and lower slowly.


Page 16

Figure 39: Tricep Pushdown

Figure 40: Tricep Pushdown

Figure 41: Dumbbell Hammer Curl

Figure 42: Dumbbell Hammer Curl

TRICEP PUSH DOWN Figures 39-40

1. Keep abs tight. 2. Do not let the shoulders come

up, keep down. 3. Keep elbows at side. 4. Let hands come up until the arms

are parallel with ground and extend downward.

DUMBBELL HAMMER CURL Figures 41-42

1. Keep abs tight. 2. Do not let the shoulders come

up, keep down. 3. Keep elbows at side. 4. Keep thumbs pointed up.


Page 17

Figure 45: Static Abs Top Backward

Figure 44: Static Abs Front

Figure 43: Static Abs Top Forward

STATIC ABS Figures 43-45 1. Place right elbow on ground with

left hand behind the head and left elbow pointed up. (see Fig. 43)

2. Place top leg forward and raise the hips as high as possible.

3. Hold for 15 to 30 seconds. 4. Then place both elbows on

ground. (see Fig. 44) 5. Keep abs tight and hips up. 6. Hold for 30 to 60 seconds. 7. Place right elbow on ground with

left hand behind the head and left elbow pointed up. (see Fig. 45)

8. Place top leg back and raise the hips as high as possible.

9. Hold for 15 to 30 seconds. 10. Repeat sequence with left elbow

on ground.


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All new incoming student athletes must take the beep test before participating in any condi-tioning or practice session. The objective is to determine any unknown heart problems that would prevent a new student athlete from participating in any conditioning program and/or sport practice. Each athlete must attain a minimum VO2 level, based on their bodyweight.

The beep test consists of running a twenty meter (21.5 yards) shuttle down and back. It is progressive in nature, where it starts off at a slow pace and each minute gets a little faster. The first minute seven intervals are run (140 meters). During the ninth minute eleven inter-vals are run (220 meters). A CD player is used and beeps to pace you for each twenty me-ter interval.

I suggest running the twenty yard shuttle run (twenty yards down and back). This will get you used to making the turns. Run this for 10 minutes at a time keeping track of how many 20 yard intervals you can run. Do this twice a week. Running 80 to 100 twenty yard inter-vals in ten minutes is a good goal that is if you can keep count. Always start off slow and try to gradually pick up the pace over the 10 minute time span. Always touch one line with the right foot and the other line with the left foot. This is so you don’t run in a circle by pushing off the same leg each time you turn.

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2012 summer conditioning (baseball) - huskers · nebraska baseball warm-up drills 2—10 lifting...

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