stumblingfeet
06-20-2007, 01:46 PM
I came across this short but comprehensive answer to how to improve your baseball throwing. Much of this is also applicable to badminton swinging power.
The guy is not very specific because the point is to adapt the training to the individual's needs. However, he does outline the different things that need to be addressed - the details are left to your own (hopefully intelligent) judgement.
Brad, Would love to know some of your thoughts (exercises, methods, etc.) on training a baseball pitcher with an objective of increasing velocity. I'm thinking of focusing on single leg squats, step-ups, rows, pull-ups, theraband throws, Y's, T's, long toss. I appreciate your time and consideration. –Kris
Bear in mind that one of the primary aims of throwing velocity development is to bullet-proof the athlete against elbow distraction. So, in addition to movements that work to build the accelerators (long toss, paused 6-7oz throws, overspeed throws, hill work, etc), the decelerators (scap hangs, stiff-arm pullups/rows, external rotations, reverse curls, etc), and ground support/energy transfer (hip abductions, hip adductions, hip flexions, hip extensions on four way hip; etc), you will want to work on things that increase the stability of the eblow joint since this has been found to be the distinguishing trait between high velocity throwers (i.e. 85 mph) and super high velocity throwers (i.e. 95 mph). And if you're smart about it, you can kill two birds with one stone (i.e. stiff-arm scapular retraction and upward rotation inherently work on this). Building a strong grip, working on pronation and supination and a variety of elbow flexion and extension exerices are also helpful. RFI work can also be of assistance.
Again, building the accelerators, developing the decelerators, promoting effective energy transfer throughout the body, ensuring joint integrity, and strengthening the neural-input to mechanical-output connection through sport specific, technique-building repetetive actions are where it's at. Providing specifics within this framework, however, would require looking at a specific athlete to determine his individual needs.
-Brad
source: http://inno-sport.net/Reader%20Mail%20September%2025.htm
The guy is not very specific because the point is to adapt the training to the individual's needs. However, he does outline the different things that need to be addressed - the details are left to your own (hopefully intelligent) judgement.
Brad, Would love to know some of your thoughts (exercises, methods, etc.) on training a baseball pitcher with an objective of increasing velocity. I'm thinking of focusing on single leg squats, step-ups, rows, pull-ups, theraband throws, Y's, T's, long toss. I appreciate your time and consideration. –Kris
Bear in mind that one of the primary aims of throwing velocity development is to bullet-proof the athlete against elbow distraction. So, in addition to movements that work to build the accelerators (long toss, paused 6-7oz throws, overspeed throws, hill work, etc), the decelerators (scap hangs, stiff-arm pullups/rows, external rotations, reverse curls, etc), and ground support/energy transfer (hip abductions, hip adductions, hip flexions, hip extensions on four way hip; etc), you will want to work on things that increase the stability of the eblow joint since this has been found to be the distinguishing trait between high velocity throwers (i.e. 85 mph) and super high velocity throwers (i.e. 95 mph). And if you're smart about it, you can kill two birds with one stone (i.e. stiff-arm scapular retraction and upward rotation inherently work on this). Building a strong grip, working on pronation and supination and a variety of elbow flexion and extension exerices are also helpful. RFI work can also be of assistance.
Again, building the accelerators, developing the decelerators, promoting effective energy transfer throughout the body, ensuring joint integrity, and strengthening the neural-input to mechanical-output connection through sport specific, technique-building repetetive actions are where it's at. Providing specifics within this framework, however, would require looking at a specific athlete to determine his individual needs.
-Brad
source: http://inno-sport.net/Reader%20Mail%20September%2025.htm