Also what foods to eat…
Tagged as: baseball, best, high, player, routine, school, What's, workout
Whats the best workout routine for a High school Baseball Player?
Also what foods to eat…
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Jump rope. And, in response to Red Sox, why does everything have to be a round number? Why not 53 sit-ups, or 297 pitches?
salad and chicken. And the hottest chick in school
Also what RedSox said below: soda is terrible for anyone. You’re better off with beer
Run before you do any baseball. Sprints and long distance. Once you are done running warm up and do 50 sit-ups and 50 push ups. After this throw and warm up. Take infield! Work on form and throws. Go through situations and practice. After this do some TONS of soft toss and tee work. After this hit some live batting practice, about 300 pitches. You may want to get a hitting instructor to work on your form, and trust me form is everything. At the end of your practice run long distance again. Lift weights in between practices. Do that for about 3 or 4 monthes and you will be a machine. This is what my team did and I played select baseball for 5 years.
As for the foods: eat foods with protein or drink protein shakes to develop muscle. DONT DRINK ANY SODA! It’s terrible for you and gives you nothing nutritionally at all.
Well, if you want to throw harder, you want to work on your mechanics (the timing and the positioning of your body). Move the lower body faster and more powerfully (ie. if you were a pitcher, push the rubber back towards second base [ie. like a sprinter out of the blocks]), what that does is create more elastic energy (the faster you move the more energy created) which turns into velocity. Also momentum, getting your body going into the direction of the target helps with velocity.
Then it’s doing that over and over (in non-fatigued states until you get the mechanics down, then in both [as fatigue impedes skill learning and development, but once you have good mechanics and practice in fatigue it'll help solidify it further, but better to err on the side of non-fatigue than too much with fatigue]), refining the skill.
This link http://answers.yahoo.com/question/index;_ylt=AmAQhCWuF_sASrPGMbYaM4Tsy6IX;_ylv=3?qid=20080916171116AA2jOIy&show=7#profile-info-iFdNmUCSaa deals with workouts, it’ll help get you to the next level (but it’s not the be all end all, practicing the skill of hitting, throwing, fielding are just and usually more so important, but everything has its place).
Make sure you do a dynamic warm up before you excercise, and before you play in any sport. DON’T STRETCH! As stretching reduces speed, strength, and force production, and doesn’t decrease the risk of injury (it can actually increase it). It also increases DOMS (delayed onset muscle soreness).
What you want to do then is a dynamic warm up:
High knees
Butt kickers
Side shuffles (feet nearly touch in between each rep)
Backwards running
Lunges (get low)
Karaokes
Arm Swing, circles
Running, sprints
Push ups
Or if you live close enough, a hot 10 minute shower. The goal is to raise the body temperature 1 – 1 1/2ยบ C.
This is for the mental aspect (which’ll help you be able to repeat the best swing possibly [which would be your fastest]) http://answers.yahoo.com/question/index;_ylt=AiYGduFhgrS6gzLb3qBJ.hXty6IX;_ylv=3?qid=20080712172842AAsIsnb&show=7#profile-info-AA11031676
And remember (especially if [and hopefully you do] you videotape):
) Hips go before upper body
2) No disconnection, aka maintaining the box [ie. Hands move away from upper body, lose speed (find a chair that turns 360 or watch ice skating, if you want to spin faster you keep closer to your body.)]
3) Tilt more to hit lower pitches
4) You want the bat [at contact] to be perpindicular to your spine.
As for nutrition (during the season), it depends on the athlete (principle of individuality, everyone is different), but “a general rule is complex carbs (because they are absorbed and released more slowly than simple carbs, which provides a sustained high energy release. They are also high in minerals, vitamins, and fiber, while low in fat and cholesterol.) should comprise at least 60% of the diet, protein 15-20%, and fat 20-25%. This should be implimented 2 days before a game, and up to breakfast and lunch (if the game is in the evening). 2-3 hours before the game, make sure you consume a high carb, low-fat meal, and make sure you stay hydrated. You could have some whole-wheat bread or muffin, cereal, low-fat milk, and some bananas. Or a light lunch of some lean meats and some water. You should also follow that 3:1 Carb to Protein ratio 24 hours after the game, as it speeds up recovery. If you have a game the following day, just keep with the same ratios.
Otherwise, a normal diet would be about 50-55% carbs, 15% protein, and 30-35% fat. It should support the highest energy demands for baseball.
Supplements aren’t needed if you are eating properly. If you’re not, they’re nice to have, but your inproper eating habits are still hindering.