Mustangs Baseball 
Mounds View Baseball Off-Season Conditioning
Informational Meeting
Thursday, November 29, 2007
· Winter Sport Athletes: Focus on your winter sport; that is your #1 priority! Need read no further…
· Off-season conditioning is optional. Baseball coaches will not be involved in organizing or conducting offseason conditioning workouts. If groups of people want to organize themselves to workout together, that is fine. Working out with a partner(s) is encouraged (workout partner doesn’t necessarily need to be a baseball player) – it’s more enjoyable and you hold each other accountable.
· The MVHS weight room is open (and supervised) for all students M/W/F after school. Working out 3 times/week is a good standard routine.
· Most important, as always, is your academics. Stay current now; before the baseball season drains more of your time in the spring.
· Proper nutrition and rest is a key component of any athletic/workout program.
· Develop a workout routine that you are willing to truly commit to; something that you will follow through on. That said, be willing to adapt and make adjustments as you learn what works and doesn’t work for you.
· Basic Strength Training: bigger, stronger, faster is a good thing. It can be a potential differentiator for an athlete competing with others for opportunity; it can help prevent injury; and it can help maintain strength/stamina throughout a sports season.
o Make sure sufficient time is spent to maintain or increase range of motion and flexibility. Gaining strength while losing range of motion is not beneficial for a sport like baseball.
o Variety in exercises for a specific muscle is good – both in terms of enjoyment and in terms of challenging the muscle.
o Rest is important; provide recovery time to build strength; don’t over train!
o Warm-up properly before lifting weights or any exercise program!
o Work muscle groups that complement each other. For example, if you work your biceps, also work your triceps. If you work your chest, also work your back. If you work your quadriceps, also work your hamstrings. And so on…
o Your back muscles play a significant role in deceleration in the throwing motion – a critical component to preventing arm injury.
o Work the Core! Take a look at any successful athlete, and you’ll see strong core strength. See below.
o If you feel pain that’s not normal fatigue; STOP!
o If you are an experienced weightlifter (e.g. football player), lifting heavy with low reps is fine if you have not experienced past problems with injuries. Inexperienced lifters should lift with light weights and higher reps.
o The more balance required in an exercise, the more the stabilizer component that is being worked; sports require balance/control. Barbells provide the highest level of stabilizer training, then barbells, and finally machines. A balance of machines, barbells and dumbbells is ideal; if you’re going to err, err on the side of more dumbbell work.
o Recording your results on paper provides a means to monitor your program.
o Exercises above the shoulder (e.g. bench, incline bench, military press) with high weight and low reps can potentially add to the risk of shoulder throwing injuries. In general, it is recommended that these exercises be done with low weights and higher reps. Alternative shoulder exercises include front raises and lateral raises. Again, if you’re an experienced lifter, and you have not experienced problems, go for it.
· Core Strength Exercises – Attached are many core exercises. There are many other exercises that you may know of; they’re fine also. Performing 6-10 core exercises each workout session is recommended.
· Throwing Exercises – Attached is a series of exercises outlined by Pitching “Guru” Tom House. Choose 3-5 of these exercises to do each workout session is recommended; rotating the exercises each workout session. Very low weights (e.g. 1-5 lbs), and high reps. There are many similar programs out there that would be fine also if you have one already.
· Rotator Cuff Exercises – There are 4 small rotator cuff muscles in your shoulder that maintain the stability of the shoulder and help prevent shoulder injuries. Attached is a series of 12 exercises. Performing 4 exercises each workout session is recommended; thus completing all 12 in a week of 3 workouts. Very low weights (e.g. 1-5 lbs), and high reps. I will place 2 therabands in the weight room. You can purchase a theraband from me for $3 if desired.
· Speed – If there is sufficient interest, a group speed training program with Coach Galvin can be arranged - 6 weeks (2 workouts/week) on the treadmill. The cost would be $50 for these structured and supervised 12 workout sessions. If interested, please inform Coach Downey.
· Offseason Baseball Clinics and 1-1 Training – The team website contains information about clinics and 1-1 training for those interested.
· Captains Practices – Captains Practices will be organized by the Captains. Last year, they were 8:30PM-10:00PM on Tuesday and Thursday nights. The Captains will work with Mr. Madison on scheduling them this year; likely the same as last year. Look for more information from the Captains within a few weeks.
· Lastly:
o Again, off-season conditioning is totally optional. If you choose to work out, design a workout routine that works for you; one that you will stay committed to. There is much material provided here with possible exercises for you to consider incorporating into your workout routine.
o Be smart; use common sense; don’t overdue it; don’t injure yourself in the weight room!
o Striking an appropriate balance between sports, academics and social activities is important!
o Make good choices. Think about consequences. Your teammates are counting on you. You have way too much invested to risk messing it up with a bad choice…
o Support your classmates in their winter sports and activities! Go to the games, plays, concerts, etc…