Using Kinetic Bands To Workout

By Jim Bain   

Body strength is naturally associated with being an athlete, from the 98lb. high school wrestler to the 390 lb. offensive lineman, strength is key to success. The question of what method to use to workout, because strength can only be increased by building muscle, without becoming injured, is often hotly debated.

There is no one method to build strength, because the term strength itself is ambiguous. A well built gymnast, an incredibly strength dependent sport, will pale in size and muscle development of a professional body builder, a sprinter will be leaner than a football fullback, although they both run for a living.

One method of exercise which has increased in recent years is the usage of kinetic or resistance bands, as a way to maximize workout results. This is not a new concept as isometrics, basically the same thing as far providing resistance, has been used for years. Springs and large elastic bands have been incorporated into workout routines since the 1900s or earlier.

However, with today's increased technology and the wide variety of synthetic materials available, the kinetic bands which can be utilized have been greatly increased to accommodate nearly every sport we play, baseball included.

The main advantage these bands provide is the ability to provide the benefits of resistance training, while performing the actual physical performance motions you are trying to improve. This serves to not only strengthen the targeted muscles, but re-enforces muscle and neurological memory, which further decreases reaction time, thus increasing performance.

Technique and strength training drills, utilizing kinetic bands, can be incorporated into a training regiment which will increase your speed. For this drill you would need resistance bands connected in such a way as to give resistance when you raise your knees towards your chest.

Sample Drill Procedure: Concentrate more on technique than speed of your sprints. Your upper body should be erect, straight over your hips, do not lean forward. Lift your knees as high as you can towards your chest as you run.

Increasing Range: The first step is always critical in attaining maximum speed as quickly as possible, thus increasing your chances of reaching balls hit deep in the hole or behind the base. The speed and the explosive power of that first step can be enhanced by performing drills while bands are attached to your affected body part.

Sample Drill Procedure: Attach the bands to each ankle providing resistance while you attempt to open your legs wider. Standing with feet slightly wider than shoulder width, shuffle sideways extending your left leg sideways then bringing your right leg to meet it. When finished repeat using the opposite leg going the opposite direction.

This exercise will increase hip flexor strength, a major muscle for increasing lower body quickness, and when resistance is removed, the legs will react quicker, which will also affect the cross over step as it will become explosive allowing more ground to be covered in less time.

Strengthen Legs for Hitting & Pitching:

Sample Drill Procedure: Attach bands to both legs. Perform a normal wind up and delivery as well as a stretch and delivery. Hold at every stage for several seconds (example: leg lift, leg plant) building strength in every muscle required to perform each portion of the windup and delivery, enhancing performance.

Sample Drill Procedure: Attach bands to both ankles. Perform your normal hitting techniques, Starting Mechanism, Stride Forward, Open Hips and follow through with your swing. For maximum performance hit balls off a Tee while performing this drill.

Jim Bain, former Minor league baseball player and member of "Baseball Coaches of America" shares his advice on baseball coaching baseball drills on his exciting info packed website: http://www.learn-youth-baseball-coaching.com

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Build Arm Strength By Throwing Through Your Partner

By Perry Cunningham

During my collegiate and professional pitching career, I was always looking for the miracle formula that would allow me to increase my velocity and help me continue to progress.

As a coach, I seem to always be asked by players, "How do I throw harder?"

Sorry to ruin everyone's hopes and dreams, but there is no magic bullet. There is no easy way around things. There are two ways to build arm strength - develop good mechanics understanding how to use your body to your advantage and throw through your partner.

Almost every coach at one point or another has made the comment to "hit your partner in the chest." But my advice is a little different - throw the baseball through your partner's chest.

Let's say your partner is 75 feet away and you are trying to hit him in the chest. If he would miss the ball completely, how far would the ball travel in the air? I would guess somewhere in the area of 80 feet.

You are again 75 feet away and are now trying to throw the ball through your partner's chest. Again, if he would miss it, the baseball may travel approximately 100 feet or more.

Think of it this way. Your partner is standing away from you with both hands above his head. If you hit him in the chest, the ball will probably glance off his chest. But you are trying to throw it so hard that he falls down and is gasping for air after being hit by your toss.

Why is this a better way? There are three main reasons.

Because you are trying to throw farther, you throw the ball harder. Throwing harder while playing catch develops the arm strength you need in the game.

You are keeping a consistent release point. Your release point is where the baseball leaves your hand. I would bet that when you try to throw the ball to your partner, you throw it twenty feet off the ground. You judge how far you need to throw the baseball and the flight of the baseball isn't in a straight line. But in a game, you try to keep every throw - from the outfield, on the infield, on the mound or behind the plate - on a straight line because that is the shortest distance to throw. A consistent release point will help your accuracy on the field.

For any player that lives in a colder climate, you don't have the ability to throw outdoors during a portion of the year and may not have the luxury of having a large indoor facility to train. So if your only option is an indoor basketball or tennis court, you may only have 100 feet to throw. But it takes more that100 feet to develop arm strength. So, if you throw through your partner and not to your partner, you can still get your necessary practice.

It is a simple suggestion, but one that isn't often taught and is easy to incorporate at practice or in the backyard. It will lead to more arm strength and better accuracy, which lead to a more confident player. With confidence come success.

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