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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Catching Tips: Throwing Down To Second Base

Here is a great video that shows Yankees catching prospect Austin Romine throwing down to second base. It shows it in slow motion as well. For you young catchers pay close attention to his footwork on the third throwdown. Notice how he get in balanced receiving position so he is ready to pop and throw. His footwork looks great as he gains ground towards the base through the throw. Watch...



Coach Bob

Fundamentals of Throwing a Baseball

By Lou Schneider

I know you are busy. Life is hectic. However, you want to make the most of teaching youth baseball skills to your team, child or youth organization. This article is designed to reduce the amount of time you must invest, to be a more effective coach, teacher, parent or administrator of youth baseball players. The following instruction will provide easy to use methods to teach youth baseball players the proper fundamentals when throwing a baseball.

These baseball throwing fundamentals are designed for parents, managers and coaches to instruct players on properly throwing the baseball to:

1. Improve your throwing accuracy
2. Maximize your throwing speed
3. Improve the speed of the glove to hand exchange
4. Reduce the risk of arm injuries

Holding the baseball

It all starts here! The key to baseball throwing fundamentals starts with holding the ball correctly. The correct way to hold a baseball is using what's called a 4-seam grip. Please note - Pitchers grips can and will vary, as ball movement may be desired to deceive hitters. This grip should be used by all other positions.

I'll take you through the proper way to hold and throw a baseball. I'm constantly amazed at how few players properly hold and throw a baseball. This technique will make your son throw with more velocity, more accurately, and reduced injury risk. You should only use your index and middle fingers and your thumb. Your index and middle fingers should be on top of the ball crossing the widest seams. Your thumb will support the weight of the ball on the bottom of the grip. Don't squeeze the ball, but hold it tight enough so you won't drop it. Leave a little space between the ball and your hand.

Advantages of using this grip:

1. Better accuracy, as the ball is less likely to tail away from your target.
2. Ball will travel further with less effort, as it takes a more direct route to the target.
3. Ball will get to the target faster, as it takes a more direct route.

Releasing the Baseball

The last motion before you release the baseball should be a wrist flicking motion toward your target that creates a backspin on the baseball. Even though it's the last motion in the process, it should be taught and practiced before the rest of the motion as it should be reinforced as the others parts are learned. This motion, combined with the 4-seam grip, will ensure you maximize the above referenced advantages of this technique.

Bringing it all Together with the Proper Upper/Lower Body Movements We'll cover 4 steps in this section to complete the baseball throwing fundamentals technique:

1. Ready Position

Begin by holding the ball in your throwing hand using the 4-seam grip to begin.

Your glove side shoulder and arm should face your target. At this time, your feet should be shoulder width apart and square with your body.

2. Weight Transfer

Your weight should shift to your rear leg (throwing arm side leg). Once your weight has shifted to your back foot, your throwing arm will extend away from your target (4-seam hold, fingers on top, thumb on bottom) while your glove arm extends toward the target. Take a small step toward your target as your arms extend. This will begin the transition of your weight from back to front. Proper weight transition will give you better leverage, thus more power behind your throw. This increases the velocity of your throw.

3. The Throw

Simultaneously:

-Pivot your waist/hips to square with your target
-Pull your glove away from the target
-Move your arm toward the target (elbow will be above the shoulder).

4. Follow Through

Simultaneously release the ball to its target, continue your throwing arm down (towards the ground) and across your body and follow with your throwing arm leg moving forward toward the target.

Lou Schneider
http://youth-baseball-made-easy.com/

Dedicated to providing coaches and parents the tools to teach baseball fundamentals and drills to youth players. Please visit the website for more detailed instruction including illustrations.

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Coaching Youth Baseball - 3 Simple Basic Steps in Teaching a Young Baseball Beginner to Throw

By Nick Dixon
There are 3 basic steps that every beginning baseball player must be taught when learning to properly throw a baseball. These three steps are simple actions that make learning to throw easier and simple to understand.

The three basic steps in properly throwing a baseball are:
Step 1:

Turn your body before you throw. The body should be turned toward the player's throwing arm. This makes sure that the players shoulders are properly turned, putting the ball on the back side away from the "target" to which we are throwing.

Step 2:

Get both elbows up to a level "T" position. As I said the proper throwing arm position is commonly called the "T" position. Both of the player's elbows should be lifted to a horizontal position at shoulder height. The front elbow should be pointed toward the "target". The back elbow should be equally as high and pointed in the opposite direction from the front elbow.

Step 2:

Take the ball back, up & away. The ball should be lifted to a position that puts the back elbow at a 90 degree angle with the horizontal position of the "bicep" portion of the upper arm. The ball should be positioned in the hand with the ball turned away from the body. This means the ball will be directed away from the player's body. This ball position insures that when the player's shoulders turn during the throwing motion, the ball will be in the correct throwing position when the arm comes forward.

Step 3:

Step toward your target as you begin the throwing motion. Transfer your weight onto the front foot as you throw the ball. Step forward with your back foot as you complete your throw.
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3 Absolutes to Develop Arm Strength and Accuracy For Baseball

By Jack Perconte

Throwing a baseball with accuracy and speed is obviously a necessity for ballplayers to continue to move up the baseball ladder. It is almost incomprehensible that kids who are fourteen years old and in high school are expected to play at the same distances that major league baseball players do, but that is the case. High school dimensions are the same ninety feet between the bases and sixty feet between home and the pitcher's mound. Those are formidable distances for players, especially for those who have not had their growth spurt yet. The good news is that players can improve their arm strength and accuracy with good mechanics and practice. Players who want to improve their throwing should adhere to the following fundamentals and practice until perfecting them. It is also necessary to throw (correctly) for anywhere between six and nine months out of the year. Generally, as kids get closer to high school, more throwing is advised with at least a couple of days a week of quality throwing. Getting the proper amount of rest between throwing sessions is also important.

3 Absolutes of Throwing for Speed and Accuracy

1. Direction - most kids know how to stand at home plate so having them go to their hitting position before throwing should come easy. This complete turn of the body will point the front shoulder directly at the target with feet parallel to each other. Without this correct set-up position, the thrower's ability to reach maximum speed and accuracy are already compromised. A noted with hitting position, a complete ninety degree turn of the thrower's foot of the same side as his throwing arm is necessary to get to correct starting position.

2. Direction 2 - Players must step directly at the target. Without this direct step the thrower's hips will not function correctly causing a lack of accuracy and power. The length of the step will be determined by the distance of the throw and will come naturally, with the key being the direction. Drawing a direct line from the lead foot towards the target or setting down a couple of objects for the player to step in between are good practice drills to reinforce the correct step. An indirect step is the most common area of break down in a player's throwing fundamentals.

3. Follow through - it is necessary that throwers allow their arm to travel the complete path so the body can alleviate some of the stress of the arm action on the shoulder and to prevent aiming the ball. This is done by the players throwing arm finishing at his opposite side hip, thigh or knee and by having his rear leg come up and forward as they throw. Like hitting, this weight transfer puts power into the throw.

Sounds simple enough but like anything, "The difference between doing something totally correct and almost correct, is the difference between success and failure." (Author of quote is unknown.) Long distance throwing can also develop arm strength but the 3 above fundamentals must be followed for "long toss" to be beneficial.

Former major league baseball player, Jack Perconte gives baseball hitting tips and batting practice advice for ballplayers of all ages. His baseball hitting lessons advice can be found at http://www.baseballhittinglessons.com/baseballJack is the author of two books, The Making of a Hitter and Raising an Athlete - his parenting blog can be found at http://positiveparentinginsports.com

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Common Youth Baseball Questions

Common Youth Baseball Questions

By Brian Schofield

Many kids develop a passion for the game of baseball at a very young age. When it happens it is a fun thing to witness. With their passion comes, excitement, competitiveness and curiosity. Young players are eager to succeed and anxiously try to absorb as much knowledge as they can about the game. This article will address some of the most common questions kids ask themselves soon after they pick up the game of baseball.

I just bought a new glove and I don't know what to do with it. My dad told me that I should oil it. My uncle told me to sleep on it. My coach told me to drive a car over it. What should I do?

I was at a Chicago Cub spring training one year and I asked one of the players about breaking in a new glove. He mentioned a few pointers that I'll share with you. He mentioned that most players have several gloves. Infielders will often have more than one that they use consistently. He said that all the old tips worked but the key was not about breaking it in immediately. It was more about how you treated the glove over a period time. Never get your glove wet. It changes the leather for the worse. Outfielders should have bigger gloves while infielders should have smaller gloves. I have played both infield and outfield and it was very handy to have two gloves. Infielders are all about the feel of the ball and getting it out of the glove quickly. If they have a deep web, it can interfere with the process. I am a fan of soft leather because it allows you to really feel the ball and the glove is light and flexible as well. Gloves can take years to mold to how you want them but they need to be treated correctly and treated to fit you and your situation. Oiling your glove is a great idea because it softens the leather and speeds up the process of it forming to your hand and style of play. If you'd like to put it under your mattress and sleep on it you certainly can but it's not a must. This will just make your glove more flexible. The more you play catch the more the glove will take shape and as that happens you'll soon get a feeling for how soft you want the leather to be and how flexible you want it.

People make fun of me and tell me I throw the ball like a girl. I don't even know what that means but I want to quit doing it. What am I doing wrong?

This is when you are doing what is called "short-arming" on each of your throws. When a player short-arms, he/she tends to release the ball too late. The elbow will be directly in front of the ball and all velocity is lost because you are not really using your shoulder anymore. To learn to throw correctly, first work on bringing the ball all the way back in an exaggerated fashion and try to release the ball earlier. It won't feel normal at first, but it will eventually start to feel natural. Try to release the ball behind your ear. The good news is that it can be corrected with proper practice. Make sure you are pointing with your front foot wherever you are throwing as "short-armers" tend to stand with their feet not moving when they throw.

I throw the ball all over the place. No matter where it seems like I'm aiming, I can never hit my target. What am I be doing wrong?

This is a very common problem for younger players. Here are some pointers I've used and coached over the years. First, always step toward your target. Players that throw incorrectly tend to throw across their body because they are not lined up correctly. Your front foot should point where you want the ball to go. Second, I coach to hold the ball across the seams when you throw it. If you throw the ball with the seams it will tend to cut or slide on you. This is how pitchers throw cut fastballs, so you probably should not do it when throwing to a base. Third, throw the ball in a consistent motion. If you are a good shooter in basketball, it is because of solid fundamentals that are practiced consistently. If you want to learn to throw a baseball correctly, you need to practice doing the same thing every time.

Brian Schofield is sr. writer for the baseball training site BigLeagueSkills.com

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