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Ebben et al. 2005. Strength & conditioning practices of major league baseball strength and conditioning coaches. J Str & Con Res. 19(3), 538-546. 95.2%

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Presentation on theme: "Ebben et al. 2005. Strength & conditioning practices of major league baseball strength and conditioning coaches. J Str & Con Res. 19(3), 538-546. 95.2%"— Presentation transcript:

1 Ebben et al Strength & conditioning practices of major league baseball strength and conditioning coaches. J Str & Con Res. 19(3), % employ plyometrics 85.7% follow a periodised plan Squat & lunge variations were top priorities 23.8% use olympic lifts 29% “guestimated” training loads CURRENT PRACTICES

2 Pitching/throwing: Kinetic link of sequential movements beginning at the feet & ending at the hand 9000 o /sec int rot at shoulder 50% of force d/t trunk rot IR’s develop force, ER’s are the brake MOVEMENT ANALYSIS

3 Batting: Similar importance of torso rot to pitching Force generation via lower body & trunk Peak angular velocities of 2437 o /sec (college players) Running: Alactic (phosphate) dominance Movements are lateral & at different angles Emphasis on acceleration/deceleration MOVEMENT ANALYSIS

4 Starting strength & explosive strength (olympic variations) Avoid deceleration phase by “letting go” of training implement (med ball, plyo power). This also enhanced motor-unit recruitment Be aware of training volumes in-season Positional considerations (batters v’s pitchers) Med ball exercises recommended by Ebben et al May need to deal with preconceived beliefs of athletes STAC IMPLICATIONS

5 Ebben et al. 2006

6 SPEED SPECIFICITY Weatherly & Schinck, 1996

7 MLB VARIABLES Ebben et al. 2005

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9 Positives Use of power/plyo in warm up Volume is not excessive (180 lifts/workout max) Variety – 3-day split (avoidance of boredom & OUI’s) Movement specificity (skater jump, med ball routine) Posture specificity (ground-based, CKC) Prehab (wall angel, bodyblade) Is multimodal (med balls, plyo, weights, body weight) ANALYSIS OF QAS PROGRAM

10 Negatives 3 x 10RM for all core exercises? Time under tension is too long for most exercises (speed specificity graph) Absence of speed work Tempo & recovery not specified Possible role for weighted implements & contrast/complex loading? Warm-up is too long & is often not completed Too many saggital plane exercises (2 frontal plane & 1 transverse in total) ANALYSIS OF QAS PROGRAM

11 FUTURE TRENDS Ebben et al. 2005

12 Ebben, W.P., Hintz, M.J. and Simenz, C.J Strength & conditioning practices of major league baseball strength & conditioning coaches. Journal of Strength & Conditioning Research.19(3), Ebben, P.E., Fotsch, A. and Hartz, K.K Multimode resistance training to improve baseball batting power. NSCA. 28(3), Weatherly, J & Schinck, C Concepts for baseball conditioning. Strength & Conditioning. 18(2), REFERENCES


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