MLB Baseball Training: Build Rotational Power with This Ballistic Medicine Ball Series
In the high-octane world of Major League Baseball, where every swing and throw can make a game-changing difference, rotational power is a crucial component of an athlete’s skill set. Chris Barnard from Overtime Athletes has crafted a detailed training session specifically designed to enhance this vital aspect of baseball performance. By focusing on ballistic medicine ball throws and integrating upper body strength exercises, this regimen aims to maximize an athlete’s rotational power. Hereโs a deep dive into this effective training approach and how it can benefit pro baseball players.
Introduction to Training Session
Chris Barnard’s training session offers a structured approach to developing rotational power through targeted exercises. The session is designed for professional baseball players who have completed their general preparation phase and are ready to focus on specialized training. The core of this workout revolves around ballistic medicine ball throws, which are instrumental in developing the rotational strength needed for powerful hitting and throwing. Additionally, the session includes upper body strength exercises to support overall athletic performance and address muscle imbalances.
Ballistic Med Ball Throws
Ballistic medicine ball throws are a key element of this training session, aimed at enhancing rotational force and core stability. The exercises incorporate isometric holds to engage and strengthen the trunk, which is essential for generating powerful rotational movements. Here are the primary exercises featured in this segment:
1. Seated Trunk Rotations
In this exercise, athletes sit with their feet in front of them and keep an upright torso. Holding a medicine ball, they perform trunk rotations and toss the ball into the wall, focusing on maximizing their range of motion while keeping the lower body stable. This exercise isolates the trunk muscles, ensuring that the core is fully engaged during each rotation. By emphasizing controlled movements and proper alignment, athletes can effectively build rotational strength and stability.
2. Kneeling Slams
The kneeling slams involve athletes adopting a kneeling position and performing explosive medicine ball slams. This exercise helps develop dynamic strength and power by requiring athletes to engage their core and glutes during the slamming motion. The kneeling position ensures that the focus remains on the trunk, challenging athletes to harness their rotational force efficiently.
3. Controlled Soccer Tosses
In the controlled soccer tosses, athletes start from a seated position and perform overhead tosses with the medicine ball. The goal is to let the rib cage fall forward while maintaining proper form. This exercise emphasizes the range of motion and control during the toss, helping athletes refine their coordination and power delivery. By focusing on controlled, explosive movements, athletes can enhance their rotational power.
These ballistic med ball throws are designed to improve the core’s ability to generate and transfer force, which is crucial for effective hitting and throwing. The combination of isolation and explosive movements ensures a comprehensive approach to building rotational strength.
(seated trunk rotations)
Upper Body Strength Training
Alongside the ballistic med ball throws, the upper body strength training component of the session is essential for a balanced approach to athletic development. This phase of the workout focuses on muscle activation, tendon stiffness, and overall strength, which supports the rotational power developed in the previous exercises. Hereโs an overview of the upper body strength exercises included:
1. Basic Isometrics for Push and Pull Movements
The session includes isometric exercises for both pushing and pulling movements. These exercises are designed to enhance muscle activation and improve the rate of force development. By incorporating isometric holds, athletes can build strength and stability in their upper bodies, which complements the rotational power training.
2. Hypertrophy and Tendon Stiffness
The upper body workout also targets hypertrophy, or muscle growth, to counteract the muscle loss that often occurs during the baseball season. Additionally, the exercises are aimed at increasing tendon stiffness, which contributes to overall strength and injury prevention. By focusing on these aspects, athletes can maintain peak performance levels throughout the season.
3. Balancing Movement Patterns
Early in the offseason, the emphasis is on single-joint, isolated exercises that address any imbalances and ensure that athletes can maintain optimal strength and performance. These movements help in achieving a balanced development and preventing potential injuries.
This phase of the training session is crucial for supporting the rotational power developed through the ballistic exercises. By focusing on upper body strength and stability, athletes can ensure that their performance is well-rounded and sustainable.
(Stability Ball Rotational ISO hold)
Detailed Exercise Instructions
To maximize the effectiveness of the training session, Chris Barnard provides detailed instructions for each exercise, emphasizing the importance of proper form and controlled movements. Hereโs a breakdown of the exercise instructions:
1. Seated Rotations
Athletes are instructed to sit with their feet in front of them and their torso as tall as possible. Holding the medicine ball, they perform rotations, focusing on a full range of motion while keeping the lower body stable, tossing the ball into the wall. The emphasis is on controlled movements and maintaining proper alignment to effectively engage the trunk muscles.
2. Soccer Tosses
In the seated position, athletes perform overhead soccer tosses, allowing the rib cage to fall forward while slapping the ground with the ball. The focus is on range of motion and proper form throughout the exercise. Athletes are encouraged to maintain control and avoid collapsing during the tosses.
3. Kneeling Slams
The kneeling slams involve athletes performing medicine ball slams from a kneeling position. The instructions emphasize engaging the glutes and maintaining a strong core throughout the exercise. Athletes are encouraged to focus on explosive movements and proper form.
4. Prone Position Exercises
In the prone position, athletes perform single-arm presses and isometric holds. The instructions include keeping the shoulder blades down and back, with a focus on controlled movements and maintaining proper form. These exercises help build upper body strength and stability.
These detailed instructions ensure that athletes perform each exercise effectively, maximizing the benefits and reducing the risk of injury.
(Prone T-holds)
Conclusion
In conclusion, Chris Barnardโs ballistic medicine ball series provides a comprehensive approach to building rotational power for MLB players. By combining ballistic med ball throws with targeted upper body strength exercises, athletes can enhance their hitting and throwing capabilities, leading to improved performance on the field.
The training session highlights the importance of integrating both rotational power and upper body strength into the offseason program. For those interested in a complete baseball training program, Chris Barnard encourages checking out the provided link for detailed guidance on exercises, sets, and reps.
By incorporating these techniques into their training routines, baseball athletes can achieve significant improvements in their performance and overall athleticism. This focused approach to building rotational power ensures that players are well-prepared for the demands of the baseball season and can perform at their best throughout the year!
