The training principles behind Functional Baseball Performance Training (FBPT), are based upon the industry training concept known as Functional Training. Upon reading many strength training journals, attending multitude of training based workshops, the essence of Functional Training can be para-phrased as follows:
Training in a manner that is consistent to the intended activity with regards to planes of motion, ranges of motion, and speed of movements.
Honestly, the ideas behind Functional Baseball Performance Training arent much different; just simplified. FBPT consists of:
- Standing, ground based movements...Not sitting or laying down
- Multi-planar movements...not single
- Integrating multiple muscle groups...not isolating specific muscles
However, because Functional Baseball Performance Training requires the integration of multiple muscle groups to create stabilization from standing positions, FBPT might not be the best approach for adding size (hypertrophy). For example, (traditional) bodybuilding methodologies of slow, isolated training from stable (laying/sitting down) positions just might be necessary for the baseball player needing a bit more muscle. Now, although bodybuilders look great, I do not advocate an all exclusive use of the bodybuilding approach for improving on-field baseball performance. The ideal training scenario is to create a hybrid program which contains traditional and functional. You have to ask yourself, would you rather train for "all go" or "all show".
Out Train the Game!
- Five Tool Baseball Performance Training (FTBPT) is dedicated to sharing its knowledge, ideas and opinions on baseball performance training based upon field tested experiences as player, coach and baseball strength & conditioning coach. Proper exercise technique ( to ensure effective & efficient training programs) and baseball related movement patterns are implemented to maximize on-field performance. Emphasis is placed on movement based training which integrates multiple muscle groups. This approach has a greater transfer to on-field performance and can minimize the incidence and risk of injury. If a game is being played you can be sure Im watching it from home or from the stands. Many of my own workouts involve designing/creating out-of-the-box exercises & programs to enhance performance and movement unique to baseball
Friday, May 17, 2013
Sunday, May 5, 2013
Baseball components such as hitting, throwing, fielding, and running share a common movement: rotation. Such rotational movement patterns are driven through the musculature of the core/trunk - of which a majority is oriented horizontally or diagonally. This non-linear orientation of the core’s musculature supports the importance of rotational training for baseball.
The core’s ability to rotate is made possible by the contra-lateral connection between one shoulder to the opposite hip. This connection allows forces to be transferred, in a diagonal pattern between the upper body and the lower body. In turn, this diagonal pattern supports rotational forces typical in baseball.
Despite these ‘rotational’ baseball components, a variety of crunches and sit-ups (sagittal plane) continue to take center stage as the abdominal (core/trunk) exercises of choice for baseball players. These exercises are typically performed slow, in a single plane of motion and on the floor with zero to minimal rotation. Baseball consists of short, quick, explosive, multi-directional movements - from standing positions - requiring a rigid, stable core from which to accelerate, decelerate and stabilize forces. If the core is weak and unstable, then maximal forces cannot be expressed; let alone transferred to other parts of the body.
Think of the body as a chain - a chain comprised of healthy strong links - the upper body, the core, and the hips/legs (lower body). Most players realize the importance of lower body and upper body strength for on-field performance. However, many fail to realize the importance of proper core training that establishes core stiffness. The amount of trunk(core) stiffness determines the amount of ground reaction forces that are created, routed into the ground and then re-routed back up thru the core and onto the other “moving parts” (extremities) involved in a particular movement. As an example, the trunk briefly stiffens just prior to the hips rotating thru a batting swing. It is this stiffness that allows for powerful hip rotation followed by rotation of the trunk leading to a subsequent increase in bat speed.
Regardless of the rotational component , the sequence for Ground Reaction Forces is as follows:
CORE: genesis of forces – where force is generated. Spinal stabilization/ Core Stiffness is necessary in order to ensure the maximal amount of force can be used. An unstable/weak spine diminishes the amount of forces that can be created
LEGS/HIPS: transmits forces from the core to the ground
GROUND: Force is routed to largest stable mass (ground) via the extremities (legs) thus importance of ground based training. The ground reacts, or gives back exactly what we give it. (Ground Reaction Forces)
LEGS/HIPS: transmits forces back up from the ground to the core
CORE: command center – decides where the forces are to be expressed either out the top (upper extremities) or back down (lower extremities)
To support on-field performance, your off-field baseball training program should incorporate rotational, anti-rotational, anti-flexion, anti-extension, and anti-lateral flexion movement patterns to develop a strong and rigid/stable core to ensure maximal transfer of rotational strength between the upper body and legs/hips.
Out Train the Game!