by Russell Taveras, DPT, CSCS
Power development is of primary importance for athletes of virtually every sport.
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.
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In-season power development can be a daunting task for the serious high school ballplayers and coaches. 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.
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.
The concept of ground-based training is the most functional type of training that exists. The human body does not act in isolation in sport, so why should it be isolated in training? The athlete performs all exercises on his own two feet rather than sitting or lying supported by a bench. The athlete’s base of support is essentially his feet rooted to the floor, similar to sport. Ground-based training engages the core musculature and develops the athlete’s efficient transfer of strength. Training in this manner is advantageous because it emphasizes training “movements, not muscles” and requires greater muscle recruitment. It also acknowledges the importance of keeping the entire body balanced during the course of development.
Utilizing non-conventional modalities (sledgehammer, ropes, tires, etc) for the purpose of power training has grown in popularity over the last few years. These inexpensive “power tools” compliment and diversify the training menu. When used correctly and instructed by a professional, the sledgehammer is a dynamic piece of equipment that can “amp up” or break the monotony of an athlete’s routine. The hammer allows for ground-based exercise that requires high demand and technical skill, tremendous coordination, rotational core strength & stability, functional grip strength, and a whole lot of fun!
The selection of the following exercises was specifically chosen to compliment the dynamics of the baseball athlete. Each issue features a ground-based movement that requires explosive, rotational, and precise qualities.
Rotational Power Smash- Sledgehammer (5 sets X 5 reps, bilaterally)
- Assume athletic position, feet perpendicular to tire, grasp sledge w/ wide grip near rear shoulder.
- Pre-load backside by shifting weight to rear leg with slight upper body rotation, smooth separation & elevation of hammer.
- At peak of swing, slide rear hand down to lead hand to initiate swing as hips/core rotate explosively into tire smash.
Coaching Points: Finish with body control & balance to maximize effectiveness.
