In the sport of baseball, you’re playing games almost year-round, which leaves little time to train. But just because your training may be less frequent than in other sports doesn’t mean it should take a back seat.
To help you take advantage of limited weight room sessions, Aaron Sistrunk, strength and conditioning coach for Jimmy Rollins and Chestnut Hill Academy, and Gene Coleman, strength and conditioning coach for the Houston Astros, explain how they evaluate needs and implement strength training plans.
“First, what I do with any athlete, regardless of level, I usually try to look at them and see their flaws, their negative things. How I can make them better. And then from there I go to injury prevention.”
“Our goal is to try to get them to build their leg strength, and try to build functional leg strength. We’ll do lunges, we’ll do step-ups, we’ll do split squats, we’ll do box split squats, and so forth, to try to build strength in the legs and the planes of movement and the patterns of movement that they’re going to use in the game. Then we’ll spend a lot of time on the core. And then we’ll spend time on the back, some time on the arms, and a little time on the chest. Basically we’ll do two back exercises for every chest exercise.”