Pre-Season High School Varsity Baseball

Program Goals • Increase strength and health to reduce chances of injury • Enhance the players ability to run, throw an swing faster… steal more bases, throw out advancing runners dead in their tracks and drive the ball harder at the plate. • Improve overall performance on the field
Needs Analysis • Pre Season workouts are building the cardiovascular endurance, then becoming more intense. It is good to rebuild the muscles, because the players just came out of the off season, so if I push them to hard, then it increases the chances of injury. In the late pre season it becomes more intense working on developing your maximum strength, or the amount of strength in one repetition. The goal is to peak with your explosiveness and power during in-season. • A. Muscle groups: o The muscles used in throwing are abs, chest and leg muscles, mainly the quads and hamstrings. o There is not too much physical activity in baseball, so honestly its skill, it is said the 3rd of your brain is one of the strongest muscles. o Fast twitch muscle fibers are used for speed and quickness of a muscle is accomplished by conditioning ▪ Composed of two fibers: ← Speed and Endurance: The ability to move against heavy resistance to perform repetitions without tiring. ← Speed and fast muscle contractions ▪ Fast twitch fibers are used for explosive speed and acceleration. • B. Bioenergetics of the sport o Bioenergetics: the flow of energy in a biological system, is concerned primarily with the conversion of food- large CHO, protein, and fat molecules, which contain chemical energy-into biologically usable forms of energy. ▪ Phosphogan System- 50% ▪ Glycolysis System- 20% ▪ Glycogen System- 30%

• Types of Muscle Action of the Sport o Through Plyometric training, the eccentric and concentric contraction process is taught to occur more rapidly and forcefully, which helps the players to move quicker on the field, react more forcefully at the plate, and deliver more velocity when throwing the baseball. ▪ Incorporates an eccentric and concentric contraction coming together. When they both meet, there is a housed energy/power. The quicker one can overcome an eccentric movement with a concentric movement, the more explosive you can be. • Primary site of injury inherent to the sport or individuals o Shoulder and elbow injuries in youth pitchers. o The primary injury in the arm of a youth baseball pitcher is in the elbow. ▪ Flexor-pronator tendonitis and posterior impingement. o Shoulder injuries include: rotator cuff, glenoid labrum, glenohumeral ligaments, and biceps anchor. o Rotator cuff injuries are the result of one of three mechanisms: ▪ primary impingement, ▪ secondary impingement due to underlying stability, and tensile overload. ▪ lesion of the labrum. This is a result of extreme compressive, distraction, and translational forces during the cocking and deceleration phases of pitching. This repetitive micro-trauma to the area can cause tearing of the anterosuperior portion of the labrum. Most often these are referred to as a superior labral anterior-posterior lesion or a SLAP lesion. This is accompanied by disruption of the biceps anchor that can lead to increased anterior-inferior translation of the humeral head when the anchor is detached. o Ability level of the athletes ▪ It is a varsity high school team, so they have to be intermediate or advanced.
Chronic Program Manipulations: Periodization- on graph attached • Macrocycle • Mesocycle •