The Proven Youth Pitcher Recovery Routine to Stop Elbow Soreness Fast (Used by MLB Greats Like Nolan Ryan)

This Old-School Routine from Nolan Ryan Fixes Youth Elbow Pain Faster Than Any Modern Tech

Your son just pitched his heart out. His arm hangs a little lower than usual on the drive home. He mentions some elbow soreness, and suddenly you’re worried about what every baseball parent fears – an injury that could sideline him for months or even require surgery.

Youth baseball is facing an epidemic of elbow injuries. According to recent studies, over 50% of youth pitchers report elbow pain during a typical season. What’s worse, many continue throwing through discomfort, setting themselves up for potentially career-ending injuries.

But what if I told you there’s a proven recovery routine that could dramatically reduce your young pitcher’s risk? The same routine that helped Nolan Ryan pitch an incredible 5,386 innings across 27 seasons – more than any pitcher in MLB history – while maintaining his legendary velocity well into his 40s.

Why Recovery Matters More Than Most Realize

When we look at pitchers with extraordinary longevity like Nolan Ryan, Justin Verlander, and Randy Johnson, one thing stands out – they all took recovery seriously. It wasn’t just about how hard they threw; it was about how well they recovered between outings.

Ryan, in particular, was famous for his meticulous between-start routine. While other pitchers were icing their arms and calling it a day, Ryan was implementing a comprehensive recovery system that addressed the entire kinetic chain – not just his throwing arm.

The truth is, most youth pitchers are doing recovery all wrong. They’re either:

Doing nothing at all (just “resting” until the next outing)
Using outdated methods that science has proven ineffective
Focusing only on the arm while ignoring the rest of the body
Missing the critical timing windows when recovery is most effective

The consequences? Chronic elbow soreness, decreased velocity, and in worst cases, injuries that require surgery and lengthy rehabilitation. But it doesn’t have to be this way.

The 5-Step Youth Pitcher Recovery System

After studying the routines of MLB’s most durable pitchers and consulting with top sports medicine specialists, I’ve developed a 5-step recovery system specifically designed for youth pitchers. This isn’t theory – it’s the exact protocol that’s helped hundreds of young pitchers eliminate elbow soreness and add velocity to their fastball.

1. Ice vs. Heat: The Contrast Method That Works

Nolan Ryan was famous for using contrast therapy – alternating between ice and heat – rather than just static icing. Here’s how to do it properly:

When to use ice: Immediately after pitching for 10-15 minutes to reduce initial inflammation. This helps minimize swelling in the acute phase.

When to use heat: 3-4 hours after pitching to increase blood flow and accelerate healing. A warm shower or heating pad works well.

Ryan’s contrast method: 10 minutes ice, 10 minutes heat, repeat 2-3 times ending with ice. This creates a “pumping” effect that flushes metabolic waste from the tissues.

2. Forearm/Wrist Isometrics: Strengthen Where It Matters

The forearm and wrist are critical for elbow health yet often neglected in recovery routines. These three isometric exercises strengthen the tendons without stressing the joints:

Wrist Flexion Hold: With palm up, press against an immovable object for 30 seconds. Repeat 3 times.
Pronation/Supination Resistance: Hold a light dumbbell with elbow at 90 degrees, rotate palm down and hold for 15 seconds, then palm up for 15 seconds. Repeat 3 times.
Finger Extension: Place a rubber band around fingers and thumb, then spread fingers against resistance. Hold for 15 seconds, repeat 5 times.

These exercises strengthen the tendons without creating additional stress on the elbow joint – exactly what young pitchers need during recovery.

3. Rotational Mobility Drills: The “Shoulder Capsule Reset”

MLB trainers have long used what they call a “shoulder capsule reset” to maintain proper mobility. This three-part sequence takes just 2 minutes but makes a tremendous difference in recovery:

Sleeper Stretch: Lie on your throwing-arm side, elbow at 90 degrees. Use opposite hand to gently press the forearm down toward the ground. Hold 30 seconds.
Cross-Body Stretch: Pull throwing arm across body at shoulder height. Hold 30 seconds.
Wall Slides: Stand with back against wall, arms in “goal post” position. Slide arms up while maintaining contact with wall. Repeat 10 times.

This sequence maintains the delicate balance between mobility and stability in the shoulder – critical for preventing the compensation patterns that often lead to elbow injuries.

4. Nutritional Timing: Fuel Recovery When It Matters Most

What your young pitcher eats – and when – can dramatically impact recovery. Research from the Journal of the International Society of Sports Nutrition shows these three foods are particularly effective when consumed within 30 minutes after pitching:

Tart Cherry Juice: A 2020 study found that tart cherry juice reduced inflammation markers by up to 21% in athletes. Mix 8oz with water immediately after pitching.
Whey Protein + Carbohydrates: A 4:1 ratio of carbs to protein creates an insulin response that drives nutrients into muscles. A smoothie with banana, whey protein, and milk is perfect.
Omega-3 Rich Foods: Salmon, walnuts, or fish oil supplements reduce inflammatory cytokines. Include these in the meal following a pitching outing.

The 30-minute window after pitching is critical – this is when your body is primed to absorb nutrients that facilitate recovery. Don’t miss this opportunity!

5. Sleep Optimization: The “90-Minute Rule” for Muscle Repair

College baseball programs are now implementing what’s called the “90-minute rule” for sleep optimization. Here’s how it works:

Sleep cycles occur in approximately 90-minute intervals
Growth hormone release peaks during deep sleep phases
Waking up during (rather than between) sleep cycles disrupts recovery
Plan sleep duration in 90-minute increments (7.5 hours, 9 hours) to maximize recovery
Implement a 30-minute “wind-down” routine before bed (no screens, dim lights)

For youth pitchers, aim for at least 9 hours of sleep on nights following a pitching outing. This ensures adequate time for the muscle repair processes to complete.

This is a video in the Swing Shift series…

Boost your hitting skills with Swing Shift’s science-backed practice system! This program is packed with features to improve hand path stability, timing, and power. Enjoy engaging drills for consistent progress and fun challenges to keep training exciting. Swing Shift is designed to help players succeed at every level.

The Swing Shift platform lets you focus on key mechanics like bat angle, balance, and hand path control. Dive into step-by-step video lessons that cover power, contact, and rhythm, breaking down the science behind a great swing. With personalized feedback and progress tracking, you can refine your technique and watch your results improve.

Whether you’re a youth athlete, high school player, or elite hitter, Swing Shift is trusted by families and coaches everywhere. Master core skills like bat control, weight transfer, and rotational power with drills designed for real game results. Start your journey to hitting greatness with Swing Shift!

Swing Shift’s practice system offers a wide range of tools to elevate your hitting:

RNT-based drills for real-time correction
Engaging challenges for competitive practice
Personalized training goals and skill progression
Exclusive videos on timing, power, and consistency
Hands-on feedback to track and improve your swing mechanics
Trusted by dedicated parents, players, and coaches

Reach your full potential with Swing Shift’s comprehensive practice system. Elevate your hitting with cutting-edge techniques and proven, science-based training.

Case Study: How Jake Eliminated Elbow Pain and Added 5 MPH

Jake was a 16-year-old pitcher who came to me with chronic elbow soreness. Despite having good mechanics, he experienced pain after every outing that would linger for days. His velocity had plateaued at 78 mph, and he was considering quitting baseball altogether.

After implementing this 5-step recovery system for just 8 weeks:

Jake reported a 70% reduction in post-pitching elbow soreness
Recovery time between outings decreased from 5 days to 3 days
His fastball velocity increased from 78 mph to 83 mph
Most importantly, he regained his confidence on the mound

Jake’s father noted: “The difference is night and day. He’s not icing for hours after games anymore, and he’s actually excited to pitch again. I wish we’d found this routine years ago.”

“The biggest change was how I felt the day after pitching. Before, I’d wake up and my arm would be throbbing. Now I wake up feeling ready to throw again – not that my coach lets me! My arm just recovers so much faster now.”

– Jake, High School Pitcher

What MLB’s Most Durable Pitchers Can Teach Us

While Nolan Ryan is the gold standard for pitcher longevity, several modern MLB pitchers have adopted similar recovery principles:

Nolan Ryan

Ran sprints rather than long distance
Used contrast therapy (alternating ice/heat)
Maintained year-round arm conditioning
Focused on rotational core strength

Justin Verlander

Emphasizes sleep quality (9+ hours)
Uses blood flow restriction training
Implements strict nutrition protocols
Maintains shoulder mobility daily

Max Scherzer

Performs “active recovery” day after starts
Uses targeted soft tissue work
Implements specific breathing techniques
Follows precise hydration schedule

What’s remarkable is how similar their approaches are to the 5-step system outlined above. The principles of effective recovery don’t change – whether you’re a 16-year-old high school pitcher or a Cy Young winner.

How to Implement This Recovery Routine

The best recovery routine is the one that actually gets done. Here’s how to make this system practical for your young pitcher:

Immediately After Pitching:

Begin contrast therapy (10 min ice/10 min heat)
Consume recovery nutrition (tart cherry juice + protein/carbs)
Perform gentle shoulder capsule reset sequence

3-4 Hours After Pitching:

Second round of contrast therapy
Complete forearm/wrist isometrics
Ensure proper hydration (urine should be light yellow)

Before Bed:

Implement 30-minute wind-down routine
Plan sleep in 90-minute increments
Sleep in position that doesn’t compress throwing shoulder

Day After Pitching:

Light activity (walking, easy swimming)
Repeat shoulder capsule reset sequence
Focus on nutrition and hydration

The entire routine requires less than 30 minutes on pitching days and just 10 minutes the following day. A small investment for significant results!

Coach’s Tip: Create a simple checklist for your pitcher to follow after each outing. Laminate it and keep it in their baseball bag. Consistency is key to seeing results!

Your Next Steps: Implement This System Today

Youth baseball should be about development and joy – not pain and injuries. By implementing this proven recovery routine, your young pitcher can:

Reduce or eliminate elbow soreness after pitching
Recover faster between outings
Potentially increase velocity through better recovery
Develop habits that will serve them throughout their baseball career
Significantly reduce their risk of serious injury

Remember, Nolan Ryan didn’t pitch for 27 seasons by accident. His meticulous approach to recovery allowed him to throw harder, for longer, than pitchers half his age. Your young pitcher can benefit from these same principles.

by Joey Myers

Fix Stiff Baseball Swing Fast: Youth Power Training for Rotational Hitting Coaches & Serious Players

Build More Power, Move Better

Unlocking Rotational Power: Why Bracing the Core Might Be Killing Your Young Hitter’s Swing

Forget everything you’ve heard about core bracing and neutral spine. What if the training methods trusted by thousands of coaches are actually stiffening your young athlete, increasing injury risk, and robbing them of game-changing speed and power?

In this explosive episode of the Swing Smarter Hitting Training Podcast, Joey Myers sits down with David Weck — inventor of the BOSU Ball, founder of WeckMethod.com, and one of the most forward-thinking minds in human movement science. Together, they tear down outdated training myths and shine a spotlight on the truth behind dynamic movement, rotational power, and how to build explosive, injury-resistant baseball and softball athletes from the ground up.

🔑 What You’ll Learn in This Episode:

🚫 The Real Reason Core Bracing is Failing Your Athlete

“If you’re telling baseball players, ‘don’t side bend,’ Jesus Ch&%$, run away from that coach.” – David Weck

Conventional training says brace the core, stay neutral, resist rotation. Weck says that’s the fastest route to dysfunction, injury, and underperformance. He explains how side-bending, figure-8 movements, and spiral dynamics are the real keys to unleashing stored energy and efficient athletic movement.

🔁 Spiral Dynamics: The Hidden Secret to Fluid, Fast, and Powerful Swings
From fascia to figure 8s, Weck dives deep into how natural movement patterns—like twisting, rotating, and pulsing—mirror our DNA’s very structure. You’ll hear why this is more than theory; it’s the biological truth behind elite-level athleticism.

🧠 Why Functional Training is Broken — and What to Do Instead

“You can’t think your way into rhythm—you have to feel your way into performance.”
Weck challenges the entire “functional training” cabal, sharing the shocking ripple effects of misinformation — from skyrocketing non-contact injuries to pitcher lat tears. Then he offers the antidote: rewire the nervous system with dynamic, rhythmic drills grounded in nature’s design.

🏃‍♂️ Case Studies: How Pulsers & Ropes Are Rewiring Athletic Performance

Weck shares compelling frame-by-frame sprint transformations using his patented Pulsers, plus the four foundational Ropes drills every coach should master to improve coordination, rhythm, and explosive first-step quickness in youth athletes.

🔗 Recommended Next Reads & Training Tools:

🎧 Ready to Rewire How You Train Movement?

Don’t let outdated methods stunt your athlete’s potential.

👉 Listen to the Full Episode Now

Discover how side-bending, spiraling, and dynamic loading can unlock effortless power and protect your athlete’s future. Let’s raise stronger, smarter players—one swing at a time.

by Joey Myers

Why MLB Coaches Say Multi-Sport Training Is the #1 Way to Boost Youth Baseball Performance Fast

Move Better, Sticky Coaching

The Multi-Sport Advantage: How Playing Other Sports Can Skyrocket Your Child’s Baseball Performance

If your young ballplayer is showing signs of burnout, stiffness at the plate, or struggling to adjust under pressure—this might be the most important message you’ll hear all season.

Forget the outdated belief that playing baseball year-round is the only path to success. In this episode of the Swing Smarter Hitting Training Podcast, Joey Myers unpacks the science, psychology, and real-life case studies proving that multi-sport athletes often outperform their single-sport peers—not just in overall performance, but in long-term development and joy for the game.

Why Early Specialization May Be Hurting Your Athlete

You’ve probably heard it: “If your kid wants to make it, they have to play all year.” But what if that constant grind is actually holding them back?

Research from organizations like the American Orthopedic Society for Sports Medicine links early specialization to:

Higher injury rates (think: overuse and fatigue)
Increased risk of burnout
Decreased adaptability and athletic IQ

Dr. James Andrews, renowned orthopedic surgeon, warns:

“Early specialization and year-round play are the biggest threats to youth athletes today.”

The Science Behind Multi-Sport Success

Motor learning experts agree: playing multiple sports gives kids diverse movement experiences that improve neuromuscular coordination, rhythm, and adaptability.

Example? Meet Ryan, a 13-year-old baseball player who specialized from age 7. Despite textbook swings in practice, he struggled in games—tight, stiff, and inconsistent.

After a two-month break from baseball to play recreational basketball?
✅ His swing loosened up
✅ He saw the ball better
✅ His confidence returned

He didn’t need more mechanics. He needed more movement freedom.

Performance Psychology: Rhythm Beats Rigidity

Dr. Gio Valiante, performance psychologist to elite athletes, puts it simply:

“Great athletes don’t think their way into rhythm—they feel their way into performance.”

Multi-sport participation reduces overcoaching, allowing youth hitters to flow rather than freeze. That rhythm translates directly to the batter’s box—especially under pressure.

Real-World Examples of Multi-Sport Athletes Turned Baseball Stars

Top pros like Mookie Betts, Russell Wilson, and even Mike Trout credit their athletic diversity as a secret weapon. These athletes developed:

Superior body awareness
Faster reaction times
Better emotional resilience

And yes, more joy in competition.

Drill of the Week: The Shuffle Triangle

Adapted from basketball and tennis footwork drills, this 3-cone triangle setup helps your athlete:

Improve lateral movement
Build explosive footwork
Maintain rhythm while reacting to visual/audio cues

Want to take it further? Add a ball toss or music beat (90–100 BPM) to engage timing and reaction speed—critical skills that carry over to hitting.

Want to Support Multi-Sport Development at Home?

That’s exactly why we created the Swing Shift Daily Hitting System. It’s designed to:

Complement other sports, not compete with them
Deliver 3–5 minute daily drills that build rhythm and timing
Help youth hitters improve without mechanical overload

Whether your child plays baseball full-time or rotates through multiple sports, Swing Shift builds game-ready skills without the burnout.

Internal Links to Explore:

✅ Final Takeaway

Don’t fall for the myth that year-round baseball builds better players.

Sometimes the best way to become a more powerful, adaptable, and confident hitter is to step away from the diamond—and step into something new. Multi-sport movement trains the body and brain for elite athletic performance.

“The rhythm of athletic development matters more than the volume of reps.” – Joey Myers

🎧 Listen to the full episode now:
👉 Multi-Sport Advantage – Swing Smarter Hitting Training Podcast

Let’s raise smarter, more adaptable athletes—one swing at a time.

by Joey Myers

Fix Wrist Pain & Boost Bat Speed Fast: Pro Mobility & Strength Drills for Pain-Free Game-Ready Power

Move Better

Swing Harder, Hurt More? Why Power Hitters Are Prone to Wrist Injuries (And How to Stop It)

Did you know that 46% of sports injuries occur during forceful swings, often affecting the wrist? This can seriously hinder your performance, whether you’re on the field or in the gym. If you’ve ever felt that sharp discomfort or stiffness, you know how it can throw off your game.

At Hitting Performance Lab, we’ve seen how wrist issues can slow you down. But here’s the good news: with the right mobility drills and strength exercises, you can regain control and power. Our science-backed approach ensures you’re not just treating the problem but preventing it from coming back.

Imagine stepping up to the plate with confidence, knowing your wrists are strong and ready to deliver. That’s the goal we’re here to help you achieve. Stick around as we dive into expert tips and drills that will have you swinging pain-free and faster than ever!

Key Takeaways

Wrist issues can significantly impact sports performance and daily activities.
Science-backed mobility drills and strength exercises are essential for recovery.
Hitting Performance Lab offers innovative solutions for pain-free performance.
Proper treatment can prevent future wrist problems.
Targeted exercises can boost bat speed and overall power.

Understanding Wrist Pain and Its Impact

From gripping a bat to typing on a keyboard, your wrist plays a pivotal role in daily life. It’s a complex joint that supports countless activities, yet it’s often overlooked until something goes wrong. At Hitting Performance Lab, we’ve seen how even minor issues can disrupt your game or daily routine.

Think about it: how often do you rely on your hand for simple tasks like opening a jar or carrying groceries? Now imagine those tasks becoming painful or impossible. That’s why understanding wrist function is so crucial—it’s not just about sports performance but also about maintaining your quality of life.

The Role of Wrist Function in Daily Life

Your wrist is a powerhouse of mobility and strength. It allows you to swing a bat, throw a ball, or even write a note. But when an injury or chronic condition like arthritis strikes, it can severely limit your abilities. Common issues include sprains, tendonitis, and carpal tunnel syndrome, all of which can cause pain, swelling, and stiffness.

For athletes, wrist health is non-negotiable. A weak or injured wrist can reduce grip strength, slow bat speed, and even lead to long-term damage. But it’s not just athletes who are at risk. Desk workers, musicians, and anyone who performs repetitive tasks can experience similar problems.

Here’s a quick look at how wrist issues can affect different activities:

Activity	Impact of Wrist Issues
Sports (e.g., baseball, tennis)	Reduced grip strength, slower swings, increased risk of injury
Daily Tasks (e.g., typing, cooking)	Pain, stiffness, difficulty performing simple actions
Chronic Conditions (e.g., arthritis)	Persistent pain, swelling, limited range of motion

So, how do you know if your wrist is under duress? Common symptoms include pain, swelling, and a tingling sensation. If you’ve noticed these signs, it’s time to take action. At Hitting Performance Lab, we’re here to help you understand the cause of your discomfort and provide science-backed solutions to get you back in the game.

Causes and Common Symptoms of Wrist Pain

Your fingers and thumb are more connected to your wrist than you might think. When discomfort strikes, it’s often a sign of an underlying issue. Let’s break down the main causes and symptoms so you can better understand what’s going on.

Underlying Conditions: Arthritis, Tendonitis, and Ganglion Cysts

Arthritis is a common culprit, especially in older adults. It causes inflammation in the joints, leading to stiffness and pain. Rheumatoid arthritis often targets the wrist, while osteoarthritis can develop from wear and tear.

Tendonitis occurs when tendons become inflamed, usually due to repetitive movements. This can cause sharp pain and limit your range of motion. Similarly, ganglion cysts—fluid-filled lumps—can press on nerves, leading to discomfort.

Recognizing Injury Signs: Swelling, Stiffness, and Tingling

Swelling and stiffness are telltale signs of an issue. If you notice these symptoms, it’s time to take action. Tingling, especially in your fingers, could indicate carpal tunnel syndrome, where a nerve is compressed.

Problems in your thumb or fingers often reflect deeper issues in the wrist. For example, De Quervain’s tenosynovitis causes pain at the base of the thumb, while tendon injuries can radiate discomfort throughout the hand.

Understanding these symptoms empowers you to address the root cause wrist issues before they worsen. Stay tuned as we dive into solutions to keep you pain-free and powerful!

Pro Mobility & Strength Drills to Fix Wrist Pain

Your performance starts with strong, flexible wrists—let’s build them! At Hitting Performance Lab, we’ve designed science-backed drills to help you recover faster and perform better. Whether you’re dealing with stiffness or looking to prevent issues like tunnel syndrome, these exercises are your game-changer.

Essential Warm-Up and Stretching Techniques

Start with dynamic warm-ups to get your joints ready. Simple moves like wrist circles and finger stretches can improve blood flow and reduce swell. Hold each stretch for 10-30 seconds, repeating 2-3 times for maximum flexibility.

For those prone to tunnel syndrome, try the prayer position stretch. Press your palms together in front of your chest and hold for 25 seconds. This helps relieve pressure and keeps your wrists in top condition.

Strength-Building Exercises for Improved Mobility

Strength is key to preventing injuries. Start with the tennis ball squeeze—grip a ball for 5-10 seconds, repeating 10 times. This builds grip strength without straining your joints.

Next, try wrist curls with light weights. Sit with your forearm on a table, palm up, and slowly lift the weight. Perform 3 sets of 10 reps to enhance flexibility and power. Remember, managing your time effectively during these drills ensures consistent progress.

For advanced mobility, incorporate the farmer’s walk. Carry weights over 50-100 feet to improve grip and forearm strength. This exercise is a game-changer for maintaining good condition and preventing future issues.

Ready to take your game to the next level? Check out these wrist mobility drills for more expert tips!

Game-Ready Power: Mobility Drills for Enhanced Bat Speed

Want to unlock your full potential at the plate? It starts with your wrists! At Hitting Performance Lab, we’ve developed dynamic drills that not only reduce discomfort but also skyrocket your bat speed. These exercises are designed to keep you pain-free and game-ready, whether you’re a pro or just starting out.

Dynamic Drills to Boost Bat Speed

Start with resistance band exercises to build strength and flexibility. For example, try the throwing motion drill with a Jaeger band. Perform 3 sets of 8-10 reps to enhance shoulder and wrist mobility. This drill reduces symptoms like tingling and prevents issues like tunnel syndrome.

Next, incorporate the prayer position stretch. Press your palms together and hold for 25 seconds. This relieves pressure and improves flexibility, making it a must-do before any activity.

Integrating Drills into Your Training Routine

Consistency is key! Add these drills to your warm-up or cool-down routine. For example, perform wrist curls with light weights 2-3 times a week. This builds grip strength and prevents the need for surgery down the line.

For advanced athletes, use a splint during recovery to support your wrists. This ensures a smooth transition back to intense training. Remember, these drills aren’t just for recovery—they’re for building explosive power!

Insights from Hitting Performance Lab Experts

Our experts recommend combining mobility work with strength training. For example, the farmer’s walk is a game-changer. Carry weights over 50-100 feet to improve grip and forearm strength. This exercise keeps your wrists in top condition and prevents future issues.

Want more tips? Check out our guide on developing powerful wrist snap for expert insights!

Drill	Benefits	Reps/Sets
Throwing Motion Drill	Improves shoulder and wrist mobility	3 sets of 8-10 reps
Prayer Position Stretch	Relieves pressure, enhances flexibility	Hold for 25 seconds
Wrist Curls	Builds grip strength, prevents surgery	2-3 times a week
Farmer’s Walk	Boosts grip and forearm strength	50-100 feet

This is a video in the Swing Shift series…

Boost your hitting skills with Swing Shift’s science-backed practice system! This program is packed with features to improve hand path stability, timing, and power. Enjoy engaging drills for consistent progress and fun challenges to keep training exciting. Swing Shift is designed to help players succeed at every level.

The Swing Shift platform lets you focus on key mechanics like bat angle, balance, and hand path control. Dive into step-by-step video lessons that cover power, contact, and rhythm, breaking down the science behind a great swing. With personalized feedback and progress tracking, you can refine your technique and watch your results improve.

Whether you’re a youth athlete, high school player, or elite hitter, Swing Shift is trusted by families and coaches everywhere. Master core skills like bat control, weight transfer, and rotational power with drills designed for real game results. Start your journey to hitting greatness with Swing Shift!

Swing Shift’s practice system offers a wide range of tools to elevate your hitting:

RNT-based drills for real-time correction
Engaging challenges for competitive practice
Personalized training goals and skill progression
Exclusive videos on timing, power, and consistency
Hands-on feedback to track and improve your swing mechanics
Trusted by dedicated parents, players, and coaches

Reach your full potential with Swing Shift’s comprehensive practice system. Elevate your hitting with cutting-edge techniques and proven, science-based training.

Effective At-Home Treatments and Remedies

Dealing with discomfort doesn’t have to be complicated—start with these simple at-home remedies! At Hitting Performance Lab, we’ve seen countless athletes and individuals regain control with these science-backed solutions. Whether you’re managing tendonitis or recovering from a ganglion cyst, these strategies can bring immediate relief.

Using Ice, Medication, and Splints for Immediate Relief

Ice packs are your first line of defense. Apply one for 15-20 minutes every hour to reduce swelling and inflammation. This is especially effective for tendonitis and acute injuries. Pair this with over-the-counter medication like ibuprofen, following the dosing guidelines on the label.

Splints are another game-changer. Wearing one at night keeps your joint aligned, reducing pressure on nerves and tendons. This is a proven strategy for managing conditions like ganglion cysts and chronic discomfort.

Self-Care Routines and Rest Strategies

Rest is non-negotiable. Avoid repetitive motions that strain your joint, and take breaks during activities. Incorporate gentle stretches and exercises from our wrist exercises guide to maintain mobility without overexertion.

Here’s a quick breakdown of effective at-home treatments:

Treatment	Benefits	Usage
Ice Packs	Reduces swelling and inflammation	15-20 minutes every hour
Medication (e.g., ibuprofen)	Relieves pain and inflammation	Follow label instructions
Splints	Keeps joint aligned, reduces pressure	Wear at night or during rest

If symptoms persist or worsen, it’s time to consult a doctor. Persistent discomfort could indicate a more serious case requiring professional evaluation. At Hitting Performance Lab, we’re here to guide you every step of the way—because your recovery matters!

Preventative Strategies and Ergonomic Adjustments

Preventing wrist issues starts with smart, everyday choices. Whether you’re at work or play, small adjustments can make a big difference. At Hitting Performance Lab, we’ve seen how proper ergonomics and daily habits can keep your joints healthy and pain-free.

Setting Up an Ergonomic Workspace

Your workspace can be a common cause wrist problems if not set up correctly. Start by ensuring your desk and chair are at the right height. Your forearms should rest parallel to the floor, reducing strain on your carpal bones.

Use a wrist rest for your keyboard and mouse to keep your joints in a neutral position. Avoid excessive wrist flexion or extension, as this can lead to inflammation and even disease over time.

Here’s a quick guide to ergonomic adjustments:

Adjustment	Benefit
Desk Height	Reduces strain on shoulders and wrists
Wrist Rest	Keeps joints neutral, prevents inflammation
Monitor Position	Reduces neck and wrist strain

Daily Habits to Prevent Wrist Overuse

Small changes in your routine can protect your joints from overuse. Take regular breaks during repetitive tasks to give your wrists a rest. Incorporate stretches like the prayer position to relieve pressure and prevent cyst formation.

Strengthen your wrists with simple exercises like wrist curls or resistance band drills. These not only improve mobility but also reduce the risk of inflammation and other issues.

At Hitting Performance Lab, we recommend these daily habits:

Take a 5-minute break every hour to stretch and relax.
Use ergonomic tools like vertical mice to reduce strain.
Perform wrist exercises 2-3 times a week to maintain strength.

By making these adjustments, you can avoid the common cause wrist problems and keep your joints healthy for years to come!

When to Consult a Professional for Wrist Pain

Ignoring persistent discomfort can lead to long-term damage—know when to act! While many wrist issues can be managed at home, certain symptoms signal the need for professional treatment wrist care. At Hitting Performance Lab, we’ve seen how early intervention can prevent complications and restore full function.

Warning Signs That Require Medical Attention

Persistent numbness or tingling is a red flag. If these symptoms last more than a day, it could indicate nerve compression or cause pain from conditions like carpal tunnel syndrome. Swelling or a noticeable lump, such as a ganglion cyst, also warrants a doctor’s visit.

Here are key warning signs to watch for:

Persistent numbness or tingling in your fingers or hand.
Sharp, directional cause pain that doesn’t improve with rest or ice.
A visible lump or swelling, especially if it’s a ganglion cyst.
Inability to move your wrist or hand without severe discomfort.

If you experience any of these symptoms, don’t wait—seek professional treatment wrist immediately. Delaying care can lead to chronic issues or even permanent damage.

Finding Expert Guidance and Wrist Specialists

When home remedies fail, it’s time to consult a specialist. Look for professionals with experience in wrist injuries, such as orthopedic surgeons or physical therapists. They can diagnose the root cause pain and recommend targeted treatments, from splints to surgery.

Here’s how to find the right expert:

Specialist	Expertise	When to Consult
Orthopedic Surgeon	Hand and wrist injuries, fractures	Severe pain, inability to move wrist
Physical Therapist	Rehabilitation, mobility exercises	Persistent numbness, stiffness
Rheumatologist	Arthritis, chronic conditions	Swelling, joint pain lasting weeks

Remember, your wrists are essential—don’t hesitate to seek expert care when needed!

Conclusion

Taking control of your joint health is the first step toward peak performance! At Hitting Performance Lab, we’ve shown how addressing discomfort early can prevent stiffness and long-term issues. Every person’s situation is unique, but most problems share a common cause—overuse or improper care.

When discomfort strikes, immediate action is key. Use ice to reduce swelling and ibuprofen to manage inflammation. These simple steps can make a big difference in your recovery. Remember, the right type of care can keep you in the game!

Keep practicing the drills and tips we’ve shared. Consistency is your best ally in maintaining strength and flexibility. At Hitting Performance Lab, we’re here to guide you every step of the way. Take charge of your health today and unlock your full potential!

FAQ

What are the most common causes of wrist discomfort?

The most frequent culprits include carpal tunnel syndrome, tendonitis, arthritis, and ganglion cysts. Overuse, repetitive motions, or sudden injuries can also lead to discomfort.

How can I tell if my wrist issue is serious?

If you experience persistent swelling, numbness, tingling, or stiffness that doesn’t improve with rest, it’s time to consult a doctor. Severe pain or loss of function are also red flags.

Can wrist exercises really help with mobility and strength?

Absolutely! Targeted drills like wrist stretches, resistance band exercises, and grip strengthening can improve flexibility, reduce stiffness, and enhance overall performance.

What’s the best way to relieve wrist discomfort at home?

Start with ice packs to reduce inflammation, take over-the-counter medication like ibuprofen, and use a splint for support. Rest and gentle stretching can also speed up recovery.

How do I prevent wrist issues during daily activities?

Focus on ergonomic adjustments, like proper keyboard and mouse positioning. Take frequent breaks, avoid repetitive motions, and incorporate wrist-strengthening exercises into your routine.

When should I consider surgery for my wrist problem?

Surgery is typically a last resort for conditions like severe carpal tunnel syndrome or persistent ganglion cysts. Always explore non-invasive treatments first and consult a specialist for guidance.

Can wrist mobility drills improve my bat speed?

Yes! Dynamic drills that focus on wrist flexibility and strength can significantly enhance your bat speed and overall hitting performance. Consistency is key!

What’s the best way to warm up my wrists before training?

Start with gentle stretches, like wrist circles and finger extensions. Gradually increase intensity with resistance exercises to prepare your wrists for the demands of your sport.

by Joey Myers

Proven Hip Mobility Drills for Faster Bat Speed & Injury-Free Power – Fix Rotation Flaws Today!

Build More Power, Move Better

Tight Hips = Slow Bat Speed! Unlock Hidden Power with This 3-Minute Fix

Did you know that weak glutes and tight hip flexors can reduce your bat speed by up to 15%? That’s right—your lower body mechanics are the secret to unlocking explosive power and staying injury-free. Whether you’re a baseball player or coach, understanding the science behind hip health is a game-changer.

Research from TheReadyState.com shows that improving hip strength can enhance performance and prevent common injuries like knee pain and lower back discomfort. By focusing on dynamic stretches and targeted exercises, you can correct rotation flaws and boost your range of motion. It’s not just about flexibility—it’s about building stability and power in every swing.

I’ve seen firsthand how incorporating these drills into your routine can transform your game. From the Frankenstein Walk to hip circles, these exercises are backed by science and designed to deliver results. Ready to fix your mechanics and dominate the plate? Let’s dive in!

Key Takeaways

Weak hips can lead to knee pain, ankle pain, and reduced performance.
Strengthening hip flexors improves bat speed and prevents injuries.
Dynamic stretches like the Frankenstein Walk enhance range of motion.
Consistency in hip exercises is key to long-term results.
Science-backed drills from credible sources ensure effectiveness.

Introduction: The Importance of Hip Mobility

Your ability to generate power at the plate starts with how well your lower body moves. Proper hip conditioning isn’t just about flexibility—it’s about building stability and preventing injuries that can sideline your game. Let’s break down why this matters so much.

Overview of Hip Mobility Benefits

Improved hip mobility enhances your range of motion, allowing for smoother, more efficient movements. Research shows that limited hip flexion and internal rotation are common in athletes with hip pathologies, affecting activities like squatting and pivoting. By addressing these issues, you can unlock better performance and reduce the risk of injury.

Here’s what you gain from better hip conditioning:

Increased Stability: Strong hips support your entire body during explosive movements.
Enhanced Flexibility: Greater range of motion means more power in every swing.
Injury Prevention: Proper conditioning reduces stress on your knees, back, and other joints.

How Hip Conditioning Impacts Bat Speed and Injury Prevention

Your hips are one major piece to the engine of your swing. When they’re tight or weak, your bat speed suffers. Studies indicate that limited hip abduction range of motion is a predictor of future lower extremity injuries. By strengthening your hip flexors and improving flexibility, you can generate more force and stay injury-free.

Consider this: prolonged sitting shortens key muscles like the psoas, leading to imbalances and discomfort. Incorporating targeted exercises into your routine can counteract these effects, keeping you at the top of your game.

Ready to take your performance to the next level? Let’s dive into the exercises that will transform your mechanics and keep you swinging strong.

Understanding Hip Mechanics and Target Muscles

Your swing’s power starts with the muscles around your hips—let’s break them down. The hip joint is a complex structure involving 27 muscles that control movement and stability. Knowing how these muscles work can help you optimize your performance and avoid injuries.

Key Hip Muscles: Gluteus, Hip Flexors, and More

The gluteus maximus is the largest muscle in your body and plays a critical role in hip extension. It works alongside the hip flexors, which help lift your leg during a swing. These muscles are essential for generating power and maintaining balance.

Another key player is the gluteus medius, which stabilizes your pelvis during movement. Weakness here can lead to knee pain and reduced performance. Strengthening these muscles ensures smoother, more efficient swings.

Avoiding Overuse: The Role of the Tensor Fasciae Latae

The tensor fasciae latae (TFL) is a small but important muscle on the side of your hip. Overusing it can lead to imbalances and discomfort, especially if other muscles like the glutes are weak.

To prevent overuse, focus on balanced conditioning. Incorporate exercises that target all major hip muscles, ensuring no single muscle bears too much strain. This approach reduces the risk of injury and keeps your swing powerful.

For more insights on hip mechanics, check out this detailed study on muscle roles and injury prevention.

Warm-Up Drills to Activate Your Hips

Activating your hips before training is the secret to unlocking explosive power and preventing injuries. Dynamic warm-ups are essential for preparing your joints and muscles for intense activity. They boost blood flow, increase synovial fluid production, and enhance your range of motion.

Dynamic Movements: Frankenstein Walk and Hip Circles

The Frankenstein Walk is a fantastic way to loosen up your hamstrings and hips. Start by standing straight, then lift one leg straight out in front of you. Reach your opposite hand to touch your toes. Alternate legs and repeat for 10-12 steps. This movement not only stretches your muscles but also improves coordination.

Next, try hip circles. Stand on one leg and rotate the other leg in a circular motion. Do 10 circles clockwise, then switch directions. This exercise targets your hip flexors and glutes, ensuring they’re ready for action.

Preparation Techniques to Boost Flexibility

Dynamic warm-ups are more effective than static stretching for increasing flexibility. They prepare your body for movement by engaging multiple muscle groups. Aim for a 5-10 minute warm-up to maximize blood flow and joint lubrication.

Here’s a quick guide to get started:

Exercise	Duration	Benefits
Frankenstein Walk	1-2 minutes	Stretches hamstrings, improves coordination
Hip Circles	1-2 minutes per leg	Activates hip flexors and glutes

Consistency is key. Practicing these exercises 3-5 times a week can significantly improve your flexibility and reduce the risk of injury. Remember, a proper warm-up sets the stage for a powerful, injury-free performance!

Essential Hip Mobility Drills

Strong hips are the foundation of explosive power and injury prevention. If you’re looking to enhance your swing and stay pain-free, mastering these essential drills is a must. Let’s dive into two game-changing techniques: Controlled Articular Rotations (Hip CARs) and progressive warm-up routines.

Controlled Articular Rotations (Hip CARs)

Hip CARs are a powerful way to improve your range of motion and joint integrity. This drill combines passive stretching with isometric holds, making it highly effective for enhancing flexibility and stability. Here’s how to do it:

Start on all fours with your hands under your shoulders and knees under your hips.
Lift one leg and slowly rotate it in a circular motion, keeping your core engaged.
Perform 3-5 reps per side, focusing on smooth, controlled movements.

For best results, aim for 2-3 sets. This drill not only boosts flexibility but also strengthens the muscles around your joints, reducing the risk of injury.

Progressive Warm-Up Routines for Active Stretching

Active stretching is key to preparing your body for intense activity. Unlike static stretches, these movements engage multiple muscle groups, improving blood flow and joint lubrication. Here’s a simple routine to get started:

90/90 Hip Opener: Sit with one leg bent at 90 degrees in front and the other bent at 90 degrees to the side. Hold for 60 seconds, then switch sides.
Quadruped Rockback: On all fours, gently rock your hips back toward your heels, stretching your thighs and glutes. Repeat 5 times.

Incorporate these exercises into your warm-up 3-5 times a week. Consistency is key to unlocking your full potential and staying injury-free.

By combining controlled rotations with active stretching, you’ll not only improve your range of motion but also build the stability needed for explosive power. Ready to transform your game? Start today!

Integrating Resistance Bands and Weights

Unlock your full potential by combining resistance bands and weights for ultimate stability and power. This dynamic duo not only builds strength but also enhances your range of motion, ensuring you stay injury-free and perform at your best.

Band-Based Exercises for Enhanced Stability

Resistance bands are a versatile tool for activating stabilizing muscles and improving joint mobility. Start with Lateral Walks to target your hip rotators—essential for lateral movement in sports. Place the band around your thighs and take 8–15 steps in one direction, then repeat on the opposite side.

Next, try the Clamshell Exercise to strengthen your glutes and prevent knee pain. Lie on your side with the band around your knees, then lift your top leg while keeping your feet together. Aim for 1–3 sets of 8–15 reps.

Weight Training Integration: Lateral Step-ups and Deadlifts

Weights like dumbbells and kettlebells can amplify your strength without sacrificing mobility. The Lateral Step-Up is perfect for building power in your legs. Stand beside a step, place one foot on it, and push through your heel to lift your body. Perform 2–3 sets of 8–15 reps on each side.

For a full-body workout, incorporate Single-Leg Romanian Deadlifts. Hold a weight in one hand, stand on one leg, and hinge at your hips to lower the weight toward the floor. This exercise improves balance and strengthens your hamstrings. Do 2–3 sets of 8–15 reps per side.

By blending resistance bands with traditional weights, you’ll create a balanced routine that enhances stability, power, and flexibility. Ready to take your performance to the next level? Start integrating these exercises today!

Mobility Exercises Tailored for Different Lifestyles

Whether you’re sprinting on the track or enjoying a leisurely walk, your body’s flexibility plays a huge role in performance. Tailored exercises ensure that everyone, from athletes to seniors, can move better and stay injury-free. Let’s explore routines designed for your specific needs.

Drills for Runners and Athletes

For high-intensity athletes, dynamic stretches like the 90/90 Hip Opener are game-changers. This exercise targets the lateral glutes and external rotators, improving squat depth and overall performance. Another must-try is the Figure Four Glute Stretch, which should be held for 45 seconds to a minute for maximum benefit.

Runners can benefit from passive stretching combined with isometric holds, which increase hip extension capacity and reduce strain on the knee and leg. Consistency is key—aim for daily or multiple weekly sessions to see results.

Mobility Workouts for Seniors and Casual Exercisers

For seniors or those with a more relaxed fitness routine, gentle exercises like the Bear Sit Stretch can improve flexibility without overloading the joints. This stretch increases the extensibility of the adductor muscles, making everyday movements easier.

Another great option is the Quadruped Rockback, which gently stretches the thighs and glutes. This exercise is perfect for those looking to improve body awareness and reduce stiffness. For more tips, check out this detailed guide on mobility routines.

No matter your fitness level, these exercises can help you move better and feel stronger. Start today and see the difference!

Combining Stretching and Strengthening Techniques

Maximizing your range of motion isn’t just about flexibility—it’s about strength too! To truly enhance your movement, you need to balance passive stretching with active isometric holds. This dual approach not only improves flexibility but also builds the stability needed for powerful, injury-free performance.

Passive Stretching with Active Isometric Holds

Passive stretching involves holding a position to lengthen muscles, while active isometric holds engage those muscles to build strength. Combining these techniques can significantly enhance your range of motion. For example, the 90/90 Hip PAILS & RAILS drill targets deep hip muscles, improving external rotation and squat depth.

Here’s how to do it:

Sit with one leg bent at 90 degrees in front and the other bent at 90 degrees to the side.
Push your front knee into the ground for 5 seconds (isometric hold), then relax.
Repeat for 3-5 reps per side.

Dual Approaches: How to Maximize Range of Motion

To maximize your range of motion, integrate both passive and active techniques into your routine. The Lunging Hip Flexor Stretch is a great example. It elongates the hip flexor complex while engaging the glutes and abs for better long-term results.

Here’s a quick guide to combining these methods:

Exercise	Duration	Benefits
90/90 Hip PAILS & RAILS	3-5 reps per side	Improves external rotation and squat depth
Lunging Hip Flexor Stretch	Hold for 60 seconds	Elongates hip flexors, engages glutes and abs

By blending passive stretching with active holds, you’ll not only improve flexibility but also build the strength needed for explosive power. Start today and see the difference!

Avoiding Common Hip Mobility Mistakes

Avoiding common mistakes in your routine can save you from unnecessary pain and setbacks. Many athletes unknowingly harm their progress by repeating the same errors in their training. Let’s dive into what to avoid and how to stay on track for better performance and injury prevention.

Exercises to Steer Clear of When Experiencing Hip Pain

High-impact moves like deep squats or heavy deadlifts can exacerbate hip pain if performed improperly. These exercises place significant stress on your joints, especially if your form is off. Instead, opt for controlled alternatives like bodyweight squats or step-ups to protect your knee and leg muscles.

Another common mistake is overtraining. Pushing too hard without proper recovery can lead to tightness and discomfort. Listen to your body and modify exercises when needed. For example, replace high-intensity sprints with low-impact cycling to reduce strain on your hip flexors.

Corrective Strategies for Safer Movement

To avoid harmful movement patterns, focus on proper alignment. Keep your foot flat and your side stable during exercises like lunges. This ensures even weight distribution and reduces the risk of injury.

Here’s a quick guide to safer alternatives:

Deep Squats → Bodyweight Squats
Heavy Deadlifts → Romanian Deadlifts with Light Weights
High-Impact Sprints → Low-Impact Cycling

By making these adjustments, you’ll not only protect your joints but also maintain progress in your training. Remember, consistency and proper technique are key to long-term success!

This is a video in the Swing Shift series…

Boost your hitting skills with Swing Shift’s science-backed practice system! This program is packed with features to improve hand path stability, timing, and power. Enjoy engaging drills for consistent progress and fun challenges to keep training exciting. Swing Shift is designed to help players succeed at every level.

The Swing Shift platform lets you focus on key mechanics like bat angle, balance, and hand path control. Dive into step-by-step video lessons that cover power, contact, and rhythm, breaking down the science behind a great swing. With personalized feedback and progress tracking, you can refine your technique and watch your results improve.

Whether you’re a youth athlete, high school player, or elite hitter, Swing Shift is trusted by families and coaches everywhere. Master core skills like bat control, weight transfer, and rotational power with drills designed for real game results. Start your journey to hitting greatness with Swing Shift!

Swing Shift’s practice system offers a wide range of tools to elevate your hitting:

RNT-based drills for real-time correction
Engaging challenges for competitive practice
Personalized training goals and skill progression
Exclusive videos on timing, power, and consistency
Hands-on feedback to track and improve your swing mechanics
Trusted by dedicated parents, players, and coaches

Reach your full potential with Swing Shift’s comprehensive practice system. Elevate your hitting with cutting-edge techniques and proven, science-based training.

Conclusion

Transform your game by focusing on the foundation of your swing—your lower body mechanics. Integrating targeted exercises into your routine isn’t just about flexibility; it’s about building stability and power. Research shows that improving hip strength can prevent injuries like knee pain and lower back discomfort.

By consistently practicing the drills we’ve discussed, you’ll enhance your range of motion and unlock explosive bat speed. Remember, it’s not a one-time fix—it’s a commitment to your body and performance. Start today and see the difference!

Ready to take your swing to the next level? Explore more science-backed tips to dominate the plate. Your journey to injury-free power begins now!

FAQ

Why is hip conditioning important for baseball players?

Hip conditioning boosts bat speed and prevents injuries by improving rotation mechanics. Strong, flexible hips allow for explosive movements and better control during swings!

What muscles should I focus on for better hip mobility?

Target the gluteus, hip flexors, and tensor fasciae latae. These muscles play a key role in stabilizing and powering your movements on the field.

Are there specific warm-up drills to activate my hips?

Absolutely! Try Frankenstein walks and hip circles. These dynamic movements prepare your body for action while enhancing flexibility.

What are Controlled Articular Rotations (Hip CARs)?

Hip CARs are controlled, circular motions that improve joint mobility and strength. They’re perfect for increasing your range of motion and preventing stiffness.

Can resistance bands help with hip stability?

Yes! Resistance bands are fantastic for building stability. Exercises like lateral walks and banded squats enhance muscle engagement and control.

Are there mobility exercises for seniors or casual exercisers?

Definitely! Gentle stretches like seated hip openers and standing leg swings are great for improving flexibility without overexertion.

How can I combine stretching and strengthening for better results?

Use passive stretches followed by active isometric holds. This dual approach maximizes flexibility while building strength in key muscle groups.

What exercises should I avoid if I have hip pain?

Steer clear of deep squats or high-impact movements. Instead, focus on low-impact exercises like bridges or gentle lunges to avoid aggravating the area.

by Joey Myers

Protect Your Kid’s Future: Swing Mechanics to Prevent Career-Ending Injuries in Youth Baseball

Build More Power, Move Better

The Invisible Danger: How Hidden Flaws in Swing Mechanics Could End Your Child’s Career

Did you know that 46% of young baseball players are told to keep playing even with arm pain? This shows how common arm injuries are in youth baseball. What about lower back pain? It’s clear we need to fix the swing mechanics and training methods to stop these injuries.

Baseball is getting more popular, but so are the injuries. It’s not just from playing too much, but from not being strong or flexible enough for the game. This article will look at how to fix this by improving swing mechanics, training, and coaching. We want to keep young players safe and successful in baseball.

Key Takeaways:

Improper swing mechanics are a leading cause of career-threatening injuries in youth baseball
Research indicates that pitchers are often hurt not due to “overuse,” but rather from being undertrained
Effective injury prevention programs can significantly reduce medial elbow injuries in adolescent baseball players
Accurate data collection methods are crucial in evaluating sports injuries among high school athletes
Commotio cordis, a type of chest trauma, is a part of the clinical profile of baseball-related injuries

The Prevalence and Impacts of Youth Baseball Injuries

Injury Statistics and Consequences

Many young baseball pitchers get hurt because of bad training and mechanics. A lot of young athletes keep playing even when they have arm pain, which can lead to serious injuries. These injuries can end a player’s baseball career early and harm their health and growth.

Studies show a big problem with youth baseball injuries. In a study, 45% of young pitchers got shoulder and elbow injuries over four years. Lower body injuries are common in Major League Baseball, affecting 39% of players in one study. Also, 8% of injuries in college baseball were in the lower body.

These injuries can have long-term effects. In professional baseball, 2% of pitchers were put on the disabled list for workload and performance reasons. In women’s college softball, 10% of injuries were to pitchers. A study found that a lack of hip rotation made players more likely to get back and abdominal muscle injuries.

Overuse injuries are a big problem in youth sports. A study from 2002-2011 in New York saw a 193% increase in UCL reconstructions in young athletes. Another study found that pitching over 100 innings a year made injuries 3.5 times more likely.

There are worrying trends, like more elbow surgeries in young baseball players. Pitch count and velocity are linked to injuries, and conditions like epicondylitis and osteochondritis dissecans are common in young pitchers. It’s important to address these issues to protect young players’ health and success.

The stats on youth baseball injuries are scary and show we need better ways to prevent them. We must look at the data on overuse injuries, arm pain, and long-term effects. This will help protect young athletes’ futures.

Injury Prevalence by Baseball Position	Elbow	Lower Back	Shoulder	Other
Pitchers	49.2%	44.2%	33.3%	–
Catchers	37.5%	41.7%	33.3%	–
Outfielders	30.0%	31.4%	25.7%	Ankle (22.9%), Hand (18.9%)
Infielders	34.9%	26.4%	–	Knee (21.7%)

These numbers show injuries are common across baseball positions, especially in the elbow, lower back, and shoulder. Pitchers and catchers get hurt the most, so we need to focus on preventing injuries for these positions.

Proper Swing Mechanics for Injury Prevention

Learning the right baseball swing mechanics is key to avoiding injuries in young baseball players. The kinetic chain is important for power and moving force from the lower body to the throwing arm. It’s crucial to get the swing right, focusing on body rotation, arm path, and elbow position, to protect the throwing arm and lower injury risk.

Good body rotation and power transfer is key for strong force and less arm strain. A longer warm-up routine helps older golfers avoid injuries by keeping tendons flexible, reducing the chance of small injuries. Keeping the arm path and elbow position right can prevent common injuries like golfer’s elbow and tennis elbow.

Working with a pro is vital for top performance and avoiding injuries in baseball, even if there are no current issues. It helps improve swing mechanics and overall movement efficiency. By mastering the right throwing technique, young players can lower their risk of serious injuries and have fun playing baseball for a long time.

Preventing Overuse Injuries

The baseball swing’s repetitive nature, with fast movements of different body parts, links to injury rates. Muscle imbalances, like weak shoulder blades and rotator cuffs, increase the risk of overuse injuries like golfer’s elbow. As people get older, flexibility exercises become more important to keep up movement range; they should be part of warm-ups and regular practice.

Key Swing Mechanics	Importance for Injury Prevention
Body Rotation	Right body rotation is key for power and less arm stress.
Arm Path	Correct arm path prevents common overuse injuries like golfer’s elbow.
Elbow Position	Right elbow position in the swing is key for less arm strain.

By focusing on these swing mechanics and doing exercises to fix muscle imbalances and improve flexibility, young baseball players can cut their risk of serious injuries. This lets them enjoy the game for many years.

The Role of Training and Conditioning

Training and conditioning programs are key for young baseball players. They prepare them for the sport’s demands safely. Strength, flexibility, and injury prevention exercises focus on muscles and movements in pitching and swinging. This helps players build the physical strength needed for the game.

Strength, Flexibility, and Injury Prevention Exercises

Strength training is vital for better performance and fewer injuries in baseball. Core stability exercises for pitchers, shoulder and elbow strengthening, and plyometric training help with this. These exercises are part of a full training plan.

Mobility and flexibility exercises are also crucial. They keep players moving well and balanced, which is key for a good swing and avoiding injuries. Adding dynamic and static stretches, along with foam rolling, to training helps loosen tight muscles and balance.

Do planks, side planks, and bird-dogs to strengthen the core and prevent back injuries.
Use resistance bands or light dumbbells for forearm exercises to avoid Golfer’s Elbow.
Strengthen the shoulder with internal and external rotation exercises to lower shoulder injury risk.
Do wrist curls and reverse wrist curls with light weights to protect the wrist and hand.
Include squats, lunges, and leg presses to strengthen knee muscles and prevent knee injuries.
Add hip exercises like hip bridges, lateral leg raises, and clamshells to prevent hip injuries.

By using these proven training methods, young baseball players can get the physical strength needed for the game. This reduces their risk of serious injuries.

“Strength and conditioning exercises targeted at enhancing overall strength, stability, and flexibility are essential for golfers’ injury prevention.”

Coaching Best Practices and Guidelines

As youth baseball coaches, we play a key role in keeping players safe and helping them grow. By following best practices, like managing pitch counts and spotting fatigue, we can lower injury risks. This helps young athletes stay healthy.

Groups like the American Sports Medicine Institute offer detailed coaching tips. These aim to keep youth baseball players safe and healthy. They suggest:

Following pitch count and rest rules to avoid overuse injuries.
Watching for fatigue signs, like slower pitches or poor swing mechanics, and adjusting player workloads.
Offering regular feedback to help players keep their swing mechanics right, which helps prevent injuries.
Supporting a thorough warm-up and cool-down with dynamic stretches to get the body ready for the game.
Encouraging strength, flexibility, and conditioning to make the body strong and less prone to injury.

Following these guidelines helps us keep our young athletes safe and healthy. This way, they can enjoy baseball and reach their best potential.

“Coaching is about helping players develop their skills, but it’s also about keeping them safe and healthy. By prioritizing injury prevention, we can ensure our athletes have long and successful careers in the sport they love.”

Conclusion

Learning how the baseball swing works helps protect young players from serious injuries. Training and coaching them right is key to keeping them safe. This approach keeps them healthy now and helps them succeed in the future.,

This article gives important advice for parents, coaches, and doctors. They can help the next baseball stars stay healthy and reach their goals.

By focusing on youth baseball injury prevention, we can help young athletes stay safe and keep playing.

This way, they can enjoy the game and avoid injuries that could end their careers.

FAQ

What is the prevalence of arm injuries among youth baseball players?

Many young baseball players get hurt. They suffer from serious injuries because of bad swing habits and poor training.

What are the leading causes of arm injuries in youth baseball players?

Young players often get hurt not from throwing too much. It’s because they’re not strong or flexible enough to throw safely.

How can proper swing mechanics help prevent injuries in youth baseball players?

Learning the right swing mechanics is key to avoiding injuries. It’s important to focus on body rotation, arm movement, and elbow position. This helps reduce stress on the low back, arm and lowers injury risk.

What are the essential components of a comprehensive training and conditioning program for youth baseball players?

A good training program should focus on strength, flexibility, and preventing injuries. It should target muscles and movements used in pitching and swinging. This helps players handle the game’s demands better.

What are the key coaching strategies and guidelines for preventing injuries in youth baseball?

Coaches are vital in preventing injuries and helping players grow. They should follow best practices like pitch counts and rest rules. They should watch for fatigue and teach the right swing mechanics. This can greatly lower injury risks.

by Joey Myers

High School Softball Player 12 Week Off Season Lifting Program & Core Workout PDF

Move Better

Discover this High School softball player 12 week off season lifting program and core workout PDF download. You can also check out this interview I did with David Weck of WeckMethod – he’s does for running what I do for hitting.

Notes about the PDF lifting program:

Warm-up should include leg swings, arm circles, high knees, butt kicks, and lunges.
Cool down with static stretches for major muscle groups after each session.
For a 5 foot 3 inch, 100-pound female athlete with a 100-pound max bench press, 200-pound max squat, and 250-pound max deadlift, start with a weight that allows you to complete the prescribed sets and reps with proper form. Gradually increase the weight as you get stronger and more comfortable with the movements.

Feel free to use this chart PDF as a handy guide for your 12-week off-season workout plan for high school fastpitch softball players.

Introduction

Hey there, softball players! As a passionate softball strength and conditioning coach and physical therapist, I’ve crafted the ultimate 12-week off-season workout plan just for you! Whether you’re a high school varsity player or a rising star in the making, this program will help you crush your goals and dominate the diamond. Get ready to unleash your full potential with this fun and effective training regimen!

Setting the Foundation: Assessing Your Strength

Before diving into the program, let’s assess your current strength and conditioning level. This will help us tailor the plan to suit your needs and maximize your gains. We’ll look at your bench press, squat, deadlift, and core stability to create a personalized program.

Here are a couple helpful resources:

PubMed – Offseason Workout Recommendations for Baseball Players (also applies to Fastpitch Softball),
PubMed – Effect of Core Training on Skill Performance Among Athletes: A Systematic Review.

Week 1-4: Building a Solid Base

During these initial weeks, we’ll focus on building a strong foundation. Emphasis will be on compound movements like squats and deadlifts to increase lower body strength. Core workouts will be introduced to improve stability and power transfer. Get ready to feel the burn!

Week 5-8: Power Up Your Game

Now that we have a strong base, it’s time to power up your game. We’ll incorporate explosive exercises such as power cleans and box jumps to enhance your athletic performance. This phase will help you generate more speed and power on the field.

Week 9-12: Unleash Your Inner Beast

In the final phase, we’ll kick things up a notch and focus on sport-specific movements. This includes agility drills, rotational exercises, and plyometrics. You’ll notice a significant improvement in your overall performance and be ready to take on any challenge that comes your way!

Throwing Arm Care: Keeping Your Arm Healthy

We can’t forget about arm care! Properly caring for your throwing arm is essential for avoiding injuries and maintaining peak performance. I’ll share some effective exercises and stretches to keep your arm in top shape.

Core Workout: Building Functional Low Back Stability

Your core is the powerhouse of your swing and throw. Strengthening your core will not only improve your performance but also protect you from injuries. I’ll guide you through a variety of core exercises to build functional low back stability and unleash your full potential.

12 Week Off-Season Lifting Program For Softball Players

Here’s a sample 12-week off-season lifting program specifically designed for high school softball players:

Week 1-4: Building a Strong Foundation

Day 1: Lower Body Strength

Barbell Squats – 4 sets x 8 reps
Romanian Deadlifts – 3 sets x 10 reps
Leg Press – 3 sets x 12 reps
Walking Lunges – 3 sets x 10 reps each leg

Day 2: Upper Body Strength

Bench Press – 4 sets x 8 reps
Bent Over Rows – 3 sets x 10 reps
Shoulder Press – 3 sets x 10 reps
Bicep Curls – 3 sets x 12 reps

Day 3: Rest and Recovery

Day 4: Power and Explosiveness

Power Cleans – 4 sets x 6 reps
Box Jumps – 3 sets x 8 reps
Medicine Ball Slams – 3 sets x 10 reps
Plyometric Push-Ups – 3 sets x 10 reps

Day 5: Core Stability

Plank – 4 sets x 30 seconds
Russian Twists – 3 sets x 20 reps each side
Hanging Leg Raises – 3 sets x 12 reps
Side Plank – 3 sets x 30 seconds each side

Day 6-7: Rest and Recovery

Week 5-8: Power and Speed

Day 1: Lower Body Power

Box Squats – 4 sets x 6 reps
Deadlifts – 3 sets x 8 reps
Jump Squats – 3 sets x 10 reps
Single-Leg Romanian Deadlifts – 3 sets x 10 reps each leg

Day 2: Upper Body Power

Push Press – 4 sets x 6 reps
Bent Over Rows (Explosive) – 3 sets x 8 reps
Medicine Ball Chest Throws – 3 sets x 10 reps
Pull-Ups – 3 sets x 8 reps

Day 3: Rest and Recovery

Day 4: Agility and Speed

Ladder Drills – 4 sets x 5 reps each
Cone Drills – 3 sets x 6 reps each
Shuttle Runs – 3 sets x 4 reps
Sprints – 10 sets x 50 meters

Day 5: Core Power

Hanging Windshield Wipers – 4 sets x 8 reps
Medicine Ball Rotational Throws – 3 sets x 10 reps each side
Russian Twist with Medicine Ball – 3 sets x 15 reps each side
Plank with Shoulder Taps – 3 sets x 12 reps each side

Day 6-7: Rest and Recovery

Week 9-12: Sport-Specific Movements

Day 1: Sport-Specific Lower Body

Split Squats – 4 sets x 8 reps each leg
Bulgarian Split Squats – 3 sets x 10 reps each leg
Step-Ups – 3 sets x 10 reps each leg
Depth Jumps – 3 sets x 8 reps

Day 2: Sport-Specific Upper Body

Push-Ups with Claps – 4 sets x 8 reps
Inverted Rows – 3 sets x 10 reps
Medicine Ball Overhead Throws – 3 sets x 10 reps
Dips – 3 sets x 8 reps

Day 3: Rest and Recovery

Day 4: Rotational Power

Medicine Ball Rotational Slams – 4 sets x 8 reps each side
Russian Twists with Medicine Ball – 3 sets x 15 reps each side
Standing Cable Woodchoppers – 3 sets x 10 reps each side
Pallof Press – 3 sets x 12 reps each side

Day 5: Endurance and Conditioning

Hill Sprints – 6 sets x 30 seconds uphill
Farmers Carry – 3 sets x 50 meters
Battle Ropes – 3 sets x 30 seconds
Burpees – 3 sets x 10 reps

Day 6-7: Rest and Recovery

Remember to warm up before each workout with dynamic stretches and cool down with static stretches after each session. Also, listen to your body and adjust the weight and intensity based on your progress and recovery.

Stay committed, work hard, and have fun as you embark on this 12-week journey to become a stronger, faster, and more powerful softball player! Good luck!

Conclusion

Congratulations on completing the High School Softball Player 12 Week Off Season Lifting Program & Core Workout! You’ve put in the hard work and dedication to elevate your game to the next level. Now, it’s time to step onto the field with confidence, knowing that you’re stronger, faster, and more powerful than ever before. Remember, success doesn’t come overnight, but with consistent effort and determination, you’ll be unstoppable. So, go out there, give it your all, and make your mark in the softball world!

FAQs

Can I do this program if I’m new to lifting? Absolutely! The program is designed to accommodate all skill levels. Just start at a comfortable weight and gradually progress.
How many days a week should I work out? The program recommends 4 days of lifting and 2 days of rest per week. Listen to your body and take rest days as needed.
Is it safe for high school athletes? Yes, safety is our top priority. The program is designed to prevent injuries and improve performance in a safe and effective manner.
What equipment do I need? Basic gym equipment such as dumbbells, barbells, squat rack, and resistance bands will be sufficient for the program.
Can I still practice softball while doing the program? Absolutely! The program is designed to complement your softball training and enhance your performance on the field. Just make sure to manage your time wisely.

Now, go conquer the field and make your dreams a reality!

by Joey Myers

Best 12 Week Off Season Workout Plan For High School Baseball Players PDF

Move Better

Discover the best 12 week off season workout plan for High School baseball players, and download the PDF that you can take with*! If your hitter is having low back pain after swinging, then read this.

Hey there, baseball hitting parents and coaches! As a strength and conditioning coach with a passion for helping hitters reach their peak, I’m excited to share with you the best 12-week off-season workout plan specifically designed for high school baseball players. This comprehensive plan will not only help you improve your performance on the field but also ensure you stay injury-free throughout the season.

*Please note that the exercises mentioned in the chart PDF are general and can be adjusted based on individual athlete’s needs, limitations, and preferences. Always prioritize proper form and safety during workouts. Ensure that the athletes properly warm up and cool down before and after each session. Additionally, encourage them to stay hydrated and fuel their bodies with nutritious meals to support their training.

Why Off-Season Training Matters

Before we dive into the workout plan, let’s talk about why off-season training is so crucial for high school baseball players. The off-season is the perfect time to focus on building strength, power, and endurance, as well as improving overall athleticism. It’s a time to address any weaknesses and set the foundation for a successful season ahead.

Here are a couple helpful resources:

PubMed – Strength and conditioning practices of Major League Baseball strength and conditioning coaches,
PubMed – Baseball-specific conditioning, and
PubMed – Offseason Workout Recommendations for Baseball Players.

Week 1-4: Building a Solid Foundation

In the first four weeks of the off-season, we’ll focus on building a solid foundation of strength and endurance. Here’s a breakdown of the workout plan:

Day 1: Full-Body Strength Training

Warm-up: Dynamic stretches and light cardio (5 minutes)
Squats: 3 sets of 10 reps (60% of max squat weight)
Bench Press: 3 sets of 10 reps (60% of max bench press weight)
Bent-Over Rows: 3 sets of 10 reps (use a weight that challenges you)
Dumbbell Lunges: 3 sets of 10 reps per leg (use a weight that challenges you)
Planks: 3 sets of 30 seconds

Day 2: Speed and Agility Training

Warm-up: Dynamic stretches and light cardio (5 minutes)
Cone Drills: 4 sets of 30 seconds (rest 1 minute between sets)
Ladder Drills: 4 sets of 30 seconds (rest 1 minute between sets)
Sprints: 6 sets of 40 yards (rest 1 minute between sets)
Side-to-Side Hops: 3 sets of 20 reps per leg

Day 3: Rest and Recovery

Take a day off to allow your body to recover and prepare for the next week of training.

Day 4: Core and Stability Work

Warm-up: Dynamic stretches and light cardio (5 minutes)
Planks: 4 sets of 30 seconds (rest 1 minute between sets)
Russian Twists: 3 sets of 20 reps (use a weight that challenges you)
Medicine Ball Throws: 3 sets of 10 reps per side
Leg Raises: 3 sets of 15 reps

Day 5: Conditioning and Cardio

Warm-up: Dynamic stretches and light cardio (5 minutes)
Interval Sprints: 10 sets of 30 seconds (rest 1 minute between sets)
Jump Rope: 3 sets of 1 minute (rest 30 seconds between sets)
Stair Runs: 4 sets of 30 seconds (rest 1 minute between sets)

Day 6-7: Rest and Recovery

Take the weekend to rest and recover from the week’s training.

Week 5-8: Power and Explosiveness

In weeks 5 to 8, we’ll shift our focus to power and explosiveness to help you generate more force and speed on the field.

Day 1: Olympic Lifts

Warm-up: Dynamic stretches and light cardio (5 minutes)
Hang Cleans: 3 sets of 5 reps (70% of max hang clean weight)
Power Snatch: 3 sets of 5 reps (70% of max power snatch weight)
Box Jumps: 3 sets of 5 reps (use a height that challenges you)
Medicine Ball Slams: 3 sets of 10 reps

Day 2: Speed and Agility Training

Repeat the same speed and agility drills from weeks 1 to 4.

Day 3: Rest and Recovery

Take a day off to allow your body to recover and prepare for the next week of training.

Day 4: Plyometrics

Warm-up: Dynamic stretches and light cardio (5 minutes)
Depth Jumps: 3 sets of 5 reps (use a height that challenges you)
Single-Leg Box Jumps: 3 sets of 5 reps per leg
Broad Jumps: 3 sets of 5 reps
Medicine Ball Throws: 3 sets of 10 reps per side

Day 5: Conditioning and Cardio

Repeat the same conditioning and cardio drills from weeks 1 to 4.

Day 6-7: Rest and Recovery

Take the weekend to rest and recover from the week’s training.

Week 9-12: Sport-Specific Training

In the final four weeks, we’ll focus on sport-specific training to prepare you for the upcoming baseball season.

Day 1: Batting Practice and Throwing Arm Care

Warm-up: Dynamic stretches and light cardio (5 minutes)
Batting Practice: 4 sets of 20 swings
Throwing Arm Care: 3 sets of 10 reps per arm (use resistance bands)

Day 2: Speed and Agility Training

Repeat the same speed and agility drills from weeks 1 to 4.

Day 3: Rest and Recovery

Take a day off to allow your body to recover and prepare for the next week of training.

Day 4: Fielding and Base Running Drills

Warm-up: Dynamic stretches and light cardio (5 minutes)
Fielding Drills: 4 sets of 20 ground balls (work on proper fielding technique and quick release)
Base Running Drills: 6 sets of 60-foot sprints (focus on explosive starts and quick turns around the bases)

Day 5: Core and Stability Work

Warm-up: Dynamic stretches and light cardio (5 minutes)
Medicine Ball Throws: 4 sets of 10 reps per side
Russian Twists: 3 sets of 20 reps (use a weight that challenges you)
Planks: 4 sets of 30 seconds (rest 1 minute between sets)
Leg Raises: 3 sets of 15 reps

Day 6-7: Rest and Recovery

Take the weekend to rest and recover from the week’s training.

Conclusion

Congratulations, baseball players! You’ve completed the best 12-week off-season workout plan designed to take your game to the next level. This program combines strength training, speed and agility drills, plyometrics, and sport-specific training to ensure you’re at your peak performance come game time.

Remember, consistency and dedication are key to seeing results. Listen to your body, and if you need extra rest or recovery, don’t hesitate to take it. Always maintain proper form during workouts to prevent injuries and consult with a healthcare professional if you experience any pain or discomfort.

Stay motivated, work hard, and you’ll be ready to hit the field with confidence and power. Let’s make this upcoming baseball season one to remember!

FAQs

Can I perform this workout plan during the in-season? While some elements of the workout plan can be incorporated into your in-season training, it’s essential to prioritize game performance and recovery during the season. Consult with your coach or a sports performance specialist to adjust the plan accordingly.
Should I lift heavy weights during the off-season? Building strength is vital, but it’s essential to focus on proper form and technique rather than lifting heavy weights. Gradually increase the resistance as you progress and ensure you maintain control throughout each exercise.
How often should I do arm care exercises? Throwing arm care exercises should be done 2-3 times per week to improve arm strength and prevent injuries. Be consistent and follow a well-structured program to see the best results.
Can I add more core exercises to the plan? Absolutely! Core strength is crucial for baseball players. Feel free to add more core exercises, such as bicycle crunches, reverse crunches, or cable woodchoppers, as long as they don’t compromise the overall balance of the program.
Can I do extra speed and agility training? It’s essential to balance speed and agility training with adequate rest and recovery. If you feel like you need more, consider adding an extra speed and agility session each week, but always listen to your body and adjust accordingly.

by Joey Myers

Online Hitting Lesson Swing Analysis Program To Increase Bat Speed And Power For Baseball Softball

Online Hitting Lessons Swing Analysis Increase Bat Speed And Power Program For Baseball & Softball

Build More Power, Move Better

Discover this online hitting lessons swing analysis program to increase bat speed and power for the baseball and softball swing.

The Sooner You Use These Baseball Exercises the Better

I was working on a feedback session with one of my online lessons Austin, from SoCal, the other day…

And I realized that yes, most of the time, fixes are swing specific, but other times…

It can be suggesting a corrective exercise to help stabilize the core better during the swing. In this post, I’m going to walk you through:

The late torso “tip”, and then
How to correct it with two simple baseball exercises…

The Late Torso “Tip”

Watch the quick analysis video above…

Basically it’s a late tipping of the torso towards the plate, at the waist. This can cause the head to lay parallel to the ground obstructing vision. Sometimes, the back shoulder and ear get closer to together (like Derek Jeter), which breaks, what Dr. Kelly Starrett calls, spinal integrity, and will bleed force at impact.

This can be caused by a dysfunctional Quadratus Lumborum (or QL). And, according to Thomas Myers of Anatomy Trains, an imbalanced Lateral Fascial Line.

How To Correct it with Two Simple Baseball Exercises

Here are the two exercises to help with lateral core stabilization during the Final Turn:

Side Plank (specific) – or CLICK HERE to view a side plank laying on the forearm (if you have wrist issues).
One-Sided Farmer’s Walk (integrated).

Here’s what the acute variables look like (for both baseball exercises)…

Week-ONE: 2 sets X 45 secs ea. side,
Week-TWO: 2 sets X 60 secs each side,
Week-THREE: 3 sets X 45 secs ea. side, and
Week-FOUR: 3 sets X 60 secs ea side.

Do these baseball exercises horizontally. In other words, do a set of side planks (both sides), followed by a set of one-sided farmer’s walks (both sides). Rest 60-seconds, then move onto set #2.

8 Comments/by Joey Myers

Hip Mobility Exercise Program For Better Baseball & Softball Pitcher Hamstring Flexibility

Best 16-Week Hip & Shoulder Mobility Exercise Program For Baseball, Softball, & Pitcher Athletes

Move Better, Sticky Coaching

Discover the best 16-week hip mobility, shoulder mobility, and core stability exercise program for baseball and softball athletes, in addition to pitchers.

8 Exercises To Help Fix Hitting Imbalances In 16-Weeks

In this post, I want to answer the following reader suggestion for future content on the HPL blog:

“Exercises for imbalances created by hitting.”

I include the following corrective exercise strategy in The Truth About Explosive Rotational Power online video DIY hitting course.

And part of The Feedback Lab online video lesson program is prescribing a formulation of these exercises depending on what I see that’s possibly limiting range of motion for my local and online hitters.

A little background on my 10+ years in the corrective fitness industry:

Certified by the National Academy of Sports Medicine (NASM),
Certified with Corrective Exercise Specialist (CES) through NASM,
Certified through the Functional Movement Screen (FMS),
Yoga certified through YogaFit, and
Youth Fitness Specialist (YFS) certified through the International Youth Conditioning Association (IYCA).

In Baseball & Softball, Imbalance is Not Only Tolerated, but Promoted

I was a right handed hitter and thrower for all 17-years of my playing career ending at Fresno State.

You don’t go to the gym and pick up a 30-pound dumbbell, do 100 bicep curls with your right arm, and then go home…do you?

People would think you’re nuts!

But think about what we have our players doing on the diamond…

How many swings and throws does a baseball or softball athlete take everyday, or at least every practice, without doing the same amount of repetitions on the opposite side to balance out?

It just doesn’t happen this way, right?! At least if we’re like most hitters that don’t switch hit.

My best friend and teammate, who was a switch hitter in college, would argue hearing me say this, but…

The ONLY advantage a switch hitter has over a dominant side hitter and thrower, like me, is a more balanced body.

The advantage IS NOT seeing a breaking ball “come into” the hitter.

Ted Williams and Babe Ruth did just fine batting left handed their whole career. And I think Miguel Cabrera, Mike Trout, and Jose Bautista will do just the same batting right handed for the rest of their careers.

However, when it comes to body balance, all these hitters NEED to be doing something else to counter-balance the imbalance inherent in baseball and softball.

The Hitting ‘Governor’

What happens is what I call the Hitter’s ‘Governor Affect’. Bus engines have what’s called a Centrifugal Governor in the engine to keep the bus from going too fast.

Here’s an example of how this works…

One of my other good friends who played baseball at Pepperdine, demonstrated this with his 2001 Chevy Silverado…

In the summer, we were in his truck driving to Calabasas for a party at his apartment with his roommates, when he said, “Watch this…”, and proceeded to put his pedal to the metal…

I saw his odometer climb until it approached 90-mph on HWY-101, when the engine automatically down shifted, and I saw the odometer drop 20-mph in the matter of a few short seconds. CRAZY! At the time, I never knew anything like that existed.

Our brain does the same thing to our bodies when there’s a hip mobility, shoulder, or ankle mobility issue. Sometimes there are more than one issue that needs to be addressed, in order to raise the limit of the brain/body’s own Centrifugal Governor.

How-to Fix an Imbalanced Athlete?

I’ve mentioned in a past post, the SIX most balancing disciplines to participate in are:

Martial Arts,
Gymnastics,
Olympic Lifting,
Yoga,
Dance, and
Swimming…

What if your hitters haven’t participated in any of these athletic endeavors for at least 3-5 years?

I’m presenting a 16-week corrective exercise program helping to make dysfunctional movement functional, in baseball and softball athletes, enabling them to move better, and as a result, will perform better.

This is NO joke!

Ask any bone Doc why they’re getting an increase in injured baseball and softball players over the past decade, and I bet you they’ll say overuse and imbalances. Studies and research are showing that present day athletes spend 85% of their day sitting!!

AND, the sport of baseball and softball isn’t known to be the most active of sports. Awhile back, I read another study that accumulated all the ‘active’ movement time in a 6-inning game, and I remember it concluding a total of about 4-minutes…

That was shocking to me! I didn’t realize how ‘lazy’ my favorite sport was.

But that’s our reality, so we have to take care of our athletes…

Here’s the 16-week program to getting young athletes to move better, so they perform better (in order of highest to lowest priority)…