Erato) Gator nett nears TRAINING & CONDITIONINGing techniques and stretches The overall goal with 2 caining program is to transfer as much sport specific conditioning as possible performance on the fie forch six principles which we follow in our exercise recommendations. Principle One: Evaluate the ath- lete. The athlete should be evaluated for previous injuries, flexibility, strength, and endurance. Areas of pri- mary concern include the latissimus dorsi spine, and hips. The evaluation should also consider position specific movements, skills, and conditioning These factors should point the w toward developing an appropriate comprehensive program for each ath: lee Principle Two: Train active flex- ibility over passive flexibility. Functional movement occurs via We have set sequential motions at various joints, therefore, the joint itself is greatly responsible for allowing the move- iment. Yet when we stretch, we often try to stretch muscles one at a time by assuming very non-functional posi- tions. This may allow for the streteh- ing ofa tight muscle, b tle concerning joint adaptation. For example, someone performing 2 ham- string stretch in a modified hurdler's position can easily compensate for hamstring tightness at other areas such as the hips, low back, and mid back in ‘order to obtain motion or distance. Passive stretching basically takes the dynamic compensation sometimes seen on the field and places it in a star tic position. The same relative infle bilities still apply, but may be over- looked due to the positioning for the passive stretches. Instead of using ps allow the opposing or antagonist mus- cles to become involved oF prevent movement at segments where com- pensatory motion would normally take place (often referred t0 as reciprocal inhibition). This allows for maximal suetching of the muscle, joint, and supporting structures. Principle Thrce: Adapt the nex romuscular system. The muscular per- ive stretching, - formance of the body depends upon the number and firing frequency of the necessary motor units for force genera- tion. And, neuromuscularly, the body can only facilitate forces equal to lev- els a which it is familiar. Therefore, in order to push the body to higher neu- romuscular function, assistive devices such as tubing and decline training can be used—with these, the boxy can feel and adapt to more inten: ments. For example, running down a slight decline increases the physiologi- cal need for more efficient hip flexion, hip extension, knee extension, and lumbar stability. Theoretically, these neuromuscular experiences translate into improvements in performance. Principle Four: Utilize function- al plyometrics. All to0 often plyomet- ries are thought to be synonymous with “jumping.” However, the spore need to be thoroughly analyzed before plyos are implemented. For example, the lateral movements needed by most baseball players can be enhanced by plyas, but only if they are sport-specif- ice, if chey mimic a portion of the movement needed in stealing bases, fielding grounders, and so on Principle Five: Utilize the appro- priate energy systems. Baseball is an anaerobic sport, requiring short bursts of high-intensity energy in the form of power sprints, rotational movements, and foor speed. The sport-specific con- ditioning should address these require Principle Six: Obtain the home- field advantage. This does not apply to the old adage of home team over visiting team, but rather to practicing ‘on the same or similar sutface to which the athlete will be playing. This allows for optimal skill transfer IN-SEASON MAINTENANCE The following exercises are used in a regimen that has worked well as an in season maintenance program. It covers anaerobic conditioning, speed, quick- ness, and balanced strength and flexi- bility forthe shoulders, hips, and torso. Jump cope. This exercise is truly a comprehensive conditioning tool. Tt TRAINING & CONDITIONING can be implemented for any of the fo lowing: as a warmup exercise prior to flexibility and core training, exercise for anaerobic training, as speed drill for foot work and agility, andjor as a prerequisite for plyometric training. Novices should begin with 200 t 250 foot contacts broken up among three to five sets per session t0 allow for both joint and_muscular adaptations to plyometric demands, Lunge (with dowel or bat, Figure One). This servesas.a great exercise for attaining muscular balance and coor- Figure Three: Mountain Climbers 4546 Figue Five dination of the lower bady. It develops flexibility in the hip flexors, hip exten- sors, rectus femoris, and gastroc-soleus complex, while requiring balance and disassociation for hip stability. The lunge also addresses rotational imbal- ances about the torso, and with use of the dowel, encourages correct posture, In addition, internal and external rot: tion range of mation for the shoulder may be addressed bilaterally according. co hand placement on the dowel In performing the exer dowel (or bat) should be held fimly against the head and buttocks. The hands should be placed at the neck and low back with the elbows kepe in line with the body. The forward knee should be bent at a 90-degree angle. Descent on the lunge should be Figure Five: it straight down, co minimize stress upon the knee. This descent also increases the amount of hip flexor and rectus femoris stretch and allows for a mote upright posture for the spine. Repetitions should allow for bal- ance bilaterally, with sets ranging from three to five. Once form and equilater- al balance have been achieved, bar bell, dumbell, or resistance cubing may be employed. External Rotation (with lower abdominals, Figure Two). This exer develops lat flexibility and strength extemal shoulder rotators, The lats attach to the deep lumbar fa orly, and to the humerus, superiorly Their primary function is internal sia inferi- roration of the shoulder. Positioning in. the external rotation exercise stretches TRAINING & CONDITIONING the lumbar fascia and lat attachments inferiorly, while strengthening the transverse abdominus and obliques. The lar’sattachmenton the humerus is also facilitated in the exercise via the reciptocal inhibition stretch of the shoulder external rotators. Additional stabilizers of mid and upper back are also incorporated due to postural demands In performing this exercise, the low back should be kep flat oF in eon. tact with the floor in order to maintain involvement of the transverse abdomi: rnus. Repetitions should allow for bal- ance bilacerally, with sets ranging from three to five Mountain Climbers Three). This exercise serv shoulder, ablominal, and spine stabi- lizer. Initial training should be per- formed with the hands placed on che floor in a push-up position. Weight and balance should be maintained by the upper body and torso while the legs work in a cycling motion. The hips and buttocks should be kepe low in order to emphasize hip flexion and extension. Progression can be made by placing the hands on a medicine ball increasing demand for stabilization An increase in medicine ball positioning of the hands to beyond the head will increase diffcul bs (Figure isd or Chop (Figure Four). The chop incorporates: a pull action followed by a push action of the upper body; stabi lization of the trunk in three pla (lexion, rotation, and side-bending); and weight wansfer for leverage and dynamic balance. In performing the exercise, the athlete faces the cable at approximately a 45-degree angle, with the left foot open in the stance and the lumbar spine in a neutral positio Lift (Figure Five). The lift incor porates similar dynamics as the chop. Ie allows: a pull action followed by a push action of the upper body; stabi- lization of the trunk in three planes (extension, rotation, and_side-bend- ing): and weight transfer for leverage and dynamic balance. To perform, the athlete faces away from the cable at