PRINCIPLES OF CONDITIONING

A good program includes more than strength training, as muscle strength is only one requirement for performance. Flexibility, speed, power, muscle endurance, aerobic/anaerobic capacity, agility and coordination/skill training are also components of a good conditioning program. In addition, the athlete must pay attention to nutrition and mental preparation. While a conditioning program should be individualized based upon the individual’s strengths and weaknesses, certain principles must be adhered to:

1. Condition the entire body, not just the arm. It is important that the core of the body—thighs, hips, trunk, shoulder—be strong to provide a stable base for movement and reduce the stress on the throwing arm. Keep in mind that over 50% of the energy required in a pitch is generated by the legs and trunk. A strong and stable lower body is a pitcher’s "power zone". Many arm injuries can be prevented by producing energy with the care of the body.
2. Train the muscles with the movement they perform during throwing. For example, the large muscles of the trunk (e.g. latissimus dorsi, abdominals, pectoralis major) accelerate the arm during the baseball throw while the smaller rotator cuff muscles (e.g. infraspinatus and teres minor) decelerate the arm.
3. Train for muscular balance. Joint stability relies on the contradiction of muscles on both sides of the joint; therefore, a program which emphasizes only certain muscle groups leaves an athlete susceptible to injury. It is also important to train both sides of the body. In the throwing athlete, the non-throwing arm (lead arm) provides rotational forces to the hips and trunk to increase throwing arm speed and ball velocity.
4. Train strength before power or endurance. A base level of strength must be achieved before power drills and muscle endurance exercises can be successfully initiated. For the pitcher, static strength of the rotator cuff and deltoid must be established for shoulder stability before dynamic drills and techniques are initiated.
5. Emphasize quality of exercise, not quantity. Do not train merely to fatigue the muscle or to develop muscle mass.
6. Train for muscle endurance. Muscle endurance is critical for preventing arm injuries. The muscles of the shoulder joint provide dynamic stability during pitching. Once these muscles are fatigued, the stability of the joint is disturbed which may lead to a variety of shoulder injuries.
7. Although a conditioning program is used throughout the year, the concept of periodization should be implemented.

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