Written by

Russell Taveras, DPT, CSCS

 Director of Training

Infiniti Sports Performance

Power can be defined as the ability to generate force in a short amount of time in order to accelerate the body and/or an implement. Power, simply put, is speed-strength.

In-season power development can be a daunting task for the serious high school ballplayer and coach. Implementing a productive training regimen becomes difficult secondary to hectic practice schedules, playing on multiple teams, homework, social activities, etc. The purpose of this article is to provide the ballplayer and/or coach with reliable and effective exercises to assist with power development during the competitive season.

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In the sport of baseball, maximizing power output is essential for improving bat speed, arm velocity, and acceleration. Force production begins from the ground up, translates through the core, and expresses itself by powering through the body or implement. This summation of force and relay translates into “how high, how fast, & how far” in reference to sport application. Throwing a baseball is the most unique and dynamic movement of any sport. The kinematics of the baseball pitch requires a tremendous amount of force, repetition, and precision in order to create an explosive event. As a result of these factors, the susceptibility of shoulder dysfunction increases, and a variety of injuries may occur during the length of the season.  

In my experience, many training programs overemphasize strengthening the rotator cuff musculature and overlook the importance of the scapula stabilizers. The scapula stabilizers (posterior shoulder) are responsible for shoulder deceleration after ball release. It is during this phase that the shoulder experiences the most violent forces. If the scapula muscles demonstrate poor firing capacity and timing, the rotator cuff must compensate to absorb much of the force, thereby, increasing the risk of injury. Scapular stability allows the entire shoulder girdle to be effective at reducing and producing force.    During competition, the stabilizers may begin to fatigue with higher pitch counts; therefore, it is important to train at higher rep ranges with more emphasis on endurance.    

The following exercise was specifically chosen to compliment the dynamics of the baseball athlete. Each issue during this baseball season will feature a ground-based movement that requires explosive, rotational, and precise qualities which benefit players in all phases of the game.

Rapid “Y” Scaption  (3 sets X 12 reps)

• Assume athletic position, feet parallel, grasp tubing out in front of chest

• Pre-load backside by performing a rapid mini squat

• Extend rapidly & sequentially from the ground up, performing a “Y” pattern

Coaching Points:    Perform movement rapidly & under control!!!