ebben et al. 2005. strength & conditioning practices of major league baseball strength and...

Ebben et al. 2005. Strength & conditioning practices of major league baseball strength and conditioning coaches. J Str & Con

Res. 19(3), 538-546.

95.2% employ plyometrics 85.7% follow a periodised plan Squat & lunge variations were top priorities 23.8% use olympic lifts 29% “guestimated” training loads

CURRENT PRACTICES

Pitching/throwing:

Kinetic link of sequential movements

beginning at the feet & ending at the hand

9000 o/sec int rot at shoulder

50% of force d/t trunk rot

IR’s develop force, ER’s are the brake

MOVEMENT ANALYSIS

Batting: Similar importance of torso rot to pitching Force generation via lower body & trunk Peak angular velocities of 2437 o/sec (college players)

Running: Alactic (phosphate) dominance Movements are lateral & at different angles Emphasis on acceleration/deceleration

MOVEMENT ANALYSIS

Starting strength & explosive strength (olympic variations) Avoid deceleration phase by “letting go” of training implement (med ball, plyo power). This also enhanced motor-unit recruitment Be aware of training volumes in-season Positional considerations (batters v’s pitchers) Med ball exercises recommended by Ebben et al. 2006 May need to deal with preconceived beliefs of athletes

STAC IMPLICATIONS

Ebben et al. 2006

SPEED SPECIFICITY

Weatherly & Schinck, 1996

MLB VARIABLES

Ebben et al. 2005

Positives

Use of power/plyo in warm up

Volume is not excessive (180 lifts/workout max)

Variety – 3-day split (avoidance of boredom &

OUI’s)

Movement specificity (skater jump, med ball

routine)

Posture specificity (ground-based, CKC)

Prehab (wall angel, bodyblade)

Is multimodal (med balls, plyo, weights, body

weight)

ANALYSIS OF QAS PROGRAM

Negatives 3 x 10RM for all core exercises? Time under tension is too long for most exercises (speed specificity graph) Absence of speed work Tempo & recovery not specified Possible role for weighted implements & contrast/complex loading? Warm-up is too long & is often not completed Too many saggital plane exercises (2 frontal plane & 1 transverse in total)

ANALYSIS OF QAS PROGRAM

FUTURE TRENDS

Ebben et al. 2005

Ebben, W.P., Hintz, M.J. and Simenz, C.J. 2005. Strength & conditioning practices of major league baseball strength & conditioning coaches. Journal of Strength & Conditioning Research.19(3), 538-546. Ebben, P.E., Fotsch, A. and Hartz, K.K. 2006. Multimode resistance training to improve baseball batting power. NSCA. 28(3), 32-36. Weatherly, J & Schinck, C. 1996. Concepts for baseball conditioning. Strength & Conditioning. 18(2), 32-39.

REFERENCES