Today I want to give the high school baseball players a little help along the way to opening day.  If you don’t know, I’m a huge baseball fan.  I played growing up in Holland Pennsylvania, collegiately at Middle Tennessee State and Temple, and a little bit professionally with the Kalamazoo Kings of the Frontier League.  I still coach every year and have to say that it’s in my blood, I can’t get enough.  So when it comes to training baseball players for the upcoming season I get really excited and generally describe my work day to my baseball loving father somewhat along these lines…

After he hits me with a Stone Cold Stunner, I usually snap out of it and reclaim my man card. But I digress.

A big debate in baseball is whether or not players (pitchers specifically) should work with weighted balls. I personally think medicine ball work within a baseball format is a great way for them to become more explosive and athletic, as long as it’s done in a safe, progressive environment. With that said, the same statement can be made about any exercise. If you squat correctly you’re strength gains will go through the roof, along with your ability to be more athletic. Check out Bofinger under the bar…

That’s some quality form! On the contrary, if your squat form is garbage, you’ll end up hurting yourself.

if you’re looking to incorporate some medicine ball throws into your overall workout, keep the throws to a minimum out of the gate and start with light weight. GROOVE YOUR TECHNIQUE!!! I can’t stress this enough when it comes to throwing the medicine ball. To save arm injury, make sure your elbow is even with your shoulder and drive your palm towards your target. The lateral movements with the medicine ball are more of a “push” than a “throw.” Here are 4 of the throws we’ll make leading up to the season…

Step Behind Crow Hop

Coil Throws

Quick Feet

Running Crow Hop

Since we’re about 14 weeks away from high school tryouts, try to keep your throws around 40-60 TOTAL PER WEEK. Increase the number through December, never going past 80-120 TOTAL THROWS PER WEEK. Start dialing the number of medicine ball throws back as you increase your throws with a baseball during the week, leading into tryouts. Before I go, remember to work both sides of your body guys. Don’t be lazy, otherwise you’ll start to create imbalances that will hinder your gains. Thanks for stopping by and have a great Thanksgiving! Take care.