Power and velocity start in the legs

Power and velocity start in the legs

So How About Your Proximal-To-Distal Kinematic Sequencing?

You know what proximal-to-distal kinematic sequencing is, right? Don’t worry, first time I’ve ever heard of it also. This somewhat less than frequently used term refers to the initiation of motion in the legs for baseball/softball players. Bottom line is that the power and velocity are originally generated from the legs. There fore, when looking for an off season training regimen, DON’T forget your lower body. I ran across this article and it’s definitely just a touch on the technical side and maybe not the best reading in the world, but it emphasizes what most experts agree on regarding power and velocity.


It’s Too Soon To Think About Spring

For the World Series Champion Red Sox, maybe so….but for the high school or college player that hasn’t played fall ball, definitely not. You need to take time off after the season to recuperate and regenerate and basically take a break from the game. However, players need to get a jump start on the season (especially in the colder climates) with some indoor sessions. Your body needs close to a month to regain that peak performance. If you want to be on the top of your game early in the season then you need to think about your off season training program at least one to two months before opening day. If you can’t find an indoor baseball facility, then just find a space somewhere.

What’s The Best Training Program?

There’s plenty of opinion about what’s the best program for off season and that varies greatly depending on the condition of the athlete. That being said, here are some categories of exercise you don’t want to overlook.

  1. Dynamic Stretching. Absolutely Critical! Before any workout, make sure you warm up your body properly. 10 – 15 minutes of dynamic stretching will increase your body temp and get the blood flowing. This not only gets you ready for more strenuous exercise but it will also help to prevent injuries.
  2. Start Off Slow. Rome wasn’t built in a day! Start off with a mild workout and build it up over several days to two weeks.
  3. Strength and conditioning. Whatever your level make sure you work the upper and lower body, leg drive is crucial to power and velocity. Also, a good core workout should definitely be part of your regimen.
  4. Speed and agility. A lot of players forget that mobility is key. Work on some ladder drills and quick feet.
  5. Long Toss. One of the most important features of a strong throwing arm is a regular long toss regimen. While you can’t go out in the middle of the winter and not everyone has access to an indoor field, there are multiple drills that simulate long toss.
  6. Get In The Cage. Definitely get in the batting cage as often as possible but take the time and spend some money on making sure your swing is correct. Find a good batting instructor because you don’t want to reinforce bad habits. Get to an indoor baseball facility and practice!



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