There are some, particularly online, which continue to spread false and misleading information weighted ball training . The discussion here will deal with overload / underload (OU) training in general, and its application to baseball and softball in particular.
1. Defined OU Training
2. Brief History OU research and training
3. Other Sports that use OU Training
4. Benefits of OU Training
5. Other Baseball professionals who are advocates OU Training
OU TRAINING DEFINED
the use of weight change instruments that are otherwise as
for the purposes of competition law
weight of these modified tools weigh both more and less than a normal competition weight.
Such tools allow athletes to train more precisely their sport. Sport-specific strength and power are developed by movements with resistance or assistance that mimic collective action on skills – specific resistance training. What makes this type of training so effective is that the weight of new equipment used heavy enough to produce state influence, yet light enough to not adversely affect the athlete & # 39; s mechanical skills.
General OU Training is used to enhance the athlete & # 39; s POWER. Power is defined as the rate at which you can perform the work, or the ability to muscle power quickly. This ability is related to, but distinct from the grant, which is defined as the ability to have muscle power.
For example, the concentration is shown that the ability to pick up in 30 ml. bat. Power is demonstrated by the ability to drive a baseball 400+ feet while swinging the 30 oz. bat.
So long as the tools used are not too heavy, mechanics are not affected, making OU Training what I call "skill neutral." According to published data (see below) the normal weight range for conditioning and performance enhancement up to 20% +/- weight competitive perform. I do not recommend using a baseball weigh more than 6 oz., Or softballs heavier than 8 oz. There is some data suggesting a much heavier balls can negatively affect throwing mechanics, potentially lead to arm problems. Extra-motor units are recruited while throwing these heavy balls that are not used when the regular competitive ball is used. As relates to our discussion here, change implements a ball player can use weighted baseballs and softballs, and various weights baseball / softball bats, and / or devices attached to these bats.
However, this type of training would not be useful to train other athletic skills area, for example, shoot or throw accuracy. OU training could help drive golfers tee shot more, but it would not help eliminate slice them if they have any way to help them achieve direct drives. OU training could help a young basketball player who has trouble lifting basketball high enough to make a shot in the 10-foot hoop, but he still be accurate enough to go. Accuracy training needs for specific skills would be moved apart from labor power.
If I was working with a pitcher who had control problems, I would not break out weighted baseballs and expect this kind of training to help him throw strikes. I would look at his mechanics and make the necessary changes, and possibly suggest some drill work to help reinforce new concepts taught. Such players could also be working with the weighted baseballs / softballs as part of the overall training regimen, but this would occur at a different time, and in order to develop more power and speed behind his / throws it as well as conditioning Dumping structures on the arm.
The potential side benefits of the OU training is that the player could improve their accuracy through increased number of reps or throws they are performing. This was an artifact of the major objective of improving energy, however, and not the main purpose of the OU training.
A Brief History of OU research and training
The first studies involving OU training was conducted in 1970 by the Soviet Union Eastern European Track and Field teams. Much of this research has been published in respected, peer-reviewed journals worldwide. Shot-putters, javelin, discus and hammer throwers and sprinters were early adopters of this training method.
Research with baseball player dates back to 1960. This is just a sampling of studies OU Training and baseball. There are dozens more general concern OU Training
1) Coop DeRenne, W. Kwok Ho and James C. Murphy. 2001: Effects of General, Special, and Specific resistance training Throw Velocity of Baseball: A Brief Review. The Journal of Strength and Conditioning Research: Vol. 15, No. 1, p. 148-156.
2) Escamilla et al. 2000 Sports Med April; 29 (4): 259-272
3) David J. Szymanski, MEd, CSCS, June 1998: Effect of various Weighted Bats Bat Velocity – A Literature Review. Strength and Conditioning, p. 8-11
4) Coop DeRenne, Barton P. Buxton, Ronald K. Hetzler and Kwok W. Ho. 1995: Effect Weighted Bat Implement Training Bat Swing speed. The Journal of Strength and Conditioning Research: Vol. 9, No. 4, p. 247-250.
5) Coop DeRenne, Barton P. Buxton, Ronald K. Hetzler and Kwok W. Ho. 1994: The Impact of understeer Over Weighted Implement Training throw Velocity. The Journal of Strength and Conditioning Research: Vol. 8, No. 4, p. 247-250.
6) Coop DeRenne, Kwok Ho and Alan Blitz Blau. 1990: Effect Weighted Implement Training on Throwing Velocity. The Journal of Applied Sport Science Research, 4, 16-19.
7) DeRenne, C. Tracy, R., and Dunn-Rankin, P., 1985: Increased Throwing speed. Athletic Journal, April 36 – 39
8) Bagonzi, JA 1978: Effects been weighted baseballs, Free Weight Training and Simulative isometric Examples of Velocity of cast Baseball. Masters & # 39; s dissertation, Indiana University.
9) Litwhiler, D., and Hamm, L. 1973: Overload: Effects on Throwing Velocity and accuracy. Athletic Journal, 53, 64-65.
10) Brose, DE, DL and Hanson 1967: Effects of Overload Training of Velocity and accuracy of the throw. Research Quarterly. 38: 528-533.
11) Elias J. 1964. Effects of Overload Training Speed in Baseball pitch. Unpublished Master & # 39; s thesis, Springfield College, Springfield, Massachusetts.
12) Egstrom, GH, Logan, GA, and EL Wallis 1960: Purchase of throwing skill involving ammunition of different weights. Research Quarterly 31: 420-425.
other sports TO USE OU TRAINING
Over and under loaded implements and techniques are used very effectively by athletes in many sports to improve performance:
Track & Field: heavier and lighter discuses, javelins, shot balls (shot putters) and hammer; sprint with resistance, such as pulling a weighted sled, wearing weighted vests, and run down a little way down the slope, which is pulled while running, and running at a high speed treadmill (overspeed training).
Swimming: swimming wearing gloves that allow for more water to be pulled on the arm stroke; swimming while dragging to implement or otherwise artificially produce a drag on a swimmer.
Heavier footballs (the standard 15 oz) are thrown by quarterbacks; heavier basketballs are used by basketball players. Boxer training with different weight boxing gloves.
note that all these training implements are used to improve the POWER and / or speed through joint range-of-motion (ROM) in activity trained, which can lead to enhanced performance.
benefits of OU Training
Benefit # 1
appropriate strength and conditioning regimens, such as OU training, can reduce and even prevent arm injuries related to throwing increasing strength / endurance. Increased strength – prevents injury. Increased Endurance – helps keep throwing speed, allows for more pitches to be thrown before wearing.
muscles, tendons, ligaments and bones (even the nerves) in the shoulder and arm generally will positively adapt to the appropriate increase in stress training. They become harder and more durable, able to handle a greater workload. Such training must meet the following two criteria:
1) training load is sufficient to produce the desired training effect, but not so much that the negative impact throwing (or hitting) mechanics.
2) Thrower & # 39; s program presents OU training gradually and systematically, recruit training principle known as Progressive Overload (Clarkson & Watson, 1990). This principle states that "strength and endurance can not be increased unless the muscles are stressed beyond their normal workload. To increase the intensity, increase the frequency, duration and intensity exercise program."
To effectively and safely increase throwing speed, intensity is increased by using 20% +/- OÜ ball, length increases gradually increase OU throws made by each exercise frequency and increases the number of days throwing exercise . structures Arm / shoulder trained in this way are able to carry out regular competitive game requirements are lower than those imposed by OU conditioning. Arm conditioned to make numerous throws with 6 oz ball will more than likely out-perform arm trained to perform only a 5 ml. load (capacity, mechanical and over-use considerations aside).
Dr. Mike Marshall, throw in his book (Chapter 32, p. 5 & 6), describes a concept he calls "Plioanglos Training" as a way to train external rotator cuff muscles (decelerators). This is similar to ideas expressed above:
"Plioanglos training means adding resistance to forward ballistically speeding throw weapons to enhance the ability of extending the deceleration muscle to stop."
Perhaps this is best summed up by the well-known principle of state said – specific adaptation to imposed Demand (Wallis and Logan, 1964). This rule says that the body will adapt to the stress placed on it (as long as it is not too much, in which case the body breaks down). One safe and effective way to do this is by OU Training, employing the above instructions.
Benefit # 2
Improved performance in the field – increased throwing velocity (or bat speed).
Increased arm speed by throwing range of motion (ROM). This feature is developed by throwing the ball weighs 20% less than the competition ball. Because the ball weighs less, arm moves faster through its ROM, resulting in increased throwing velocity. Throwing lighter ball has been shown (both clinically and on the ball field) to be one of the best ways to increase throwing speed. Swing appropriate lighter bats helps develop increased bat speed. This is also known as overspeed training.
A note on the "light" ball training, high school and older players: This can be a great way to explore especially to get a good amount of throwing between starts with less stress on the arm. For youth ball players – why do we make lighter bats for younger ball players, still make them throw the same 5 oz ball that guys like Roger Clemens and Randy Johnson pitched? As a youth fields are less makes little difference when it comes to the length of some of the throws that young players have to do. These small arms have yet to generate a lot of force to knock the ball. Lightweight balls (4 oz.) Are a great tool for players of all ages.
Benefit # 3
Enhanced muscle condition.
According to Vern Gambetta, strength and conditioning coach for the Chicago White Sox, the primary source of fatigue in the baseball pitch is not metabolic, but neural. The metabolic requirements – Air conditioning – just is not that great in baseball or softball. Do not misunderstand – I & # 39; m talking here about the skills needed to be a good hitter or pitcher. Be well conditioned is still important, as this will help prevent injuries, but no doubt you & # 39; ve seen players like John Kruk, David Wells, Tony Gwynn, and others. High level carriers are not particularly well conditioned.
neural fatigue occurs on the motor-unit level. The Act on the pitch, for example, Central Nervous System nerve impulse sent to the machine (MU) in the shoulder part in this process. Can this mouse to send these signals, the maximum frequency and speed, decreases with time. This "breakdown" is the nerve synapse / biochemical level, which leads to slower and weaker muscle contractions.
The baseball throw, throw muscles and tendons in the shoulder stretching and contracting repeatedly while speed and slows the arm overhand throw – constant biochemical activity of neural assemblies. As nervous fatigue sets in, it becomes obvious mechanical problems. For example, a pitcher should release them later in the game, resulting in a loss of control or speed. The tough thing is that "fatigue" is not normally considered a pitcher, but it still happens.
This is where proper state (OU Training) comes in. Studies have shown that neurons adjust focus as muscles do. Motor neurons exposed to high-frequency impulses end up with more developed neuromuscular junctions that appear capable of handling high-intensity impulses better than those not exposed to the same stress. The said principle apply again.
Does this OU Training is fool proof, and has never harmed player? Of course not. Most any type of conditioning, performed incorrectly, can cause problems or injury. Throwing themselves, it footballs, baseballs, rocks or whatever, has harmed many cast type arm. Good is the cause of knee and ankle injuries. Shoulder problems are common among swimmers. Ice skaters often suffer from some very painful foot ailments. I could go on, but you get the point. All of these injuries and problems occur as part of an athlete & # 39; s usual practice and competitive activities. Return them properly to minimize the risk, of course. So various strength and conditioning methods, including OU training.
OTHER baseball experts who are advocates OU Training
Dr. John Bagonzi. Former pitcher with the Red Sox. Known as the "throw Professor" and author of the highly regarded book, "The law of the pitch."
Dr. Tom House. Former pitcher with the Rangers. Author / co-author of several books, including "The Winning pitcher" and "Power Baseball." Personal pitching coach Nolan Ryan, Randy Johnson, Mark Prior, and others.
Dr. Mike Marshall. Former Cy Young Award winner with the Dodgers. Author of the book, "Coaching explore" and throw training DVD, "Dr. Mike Marshall & # 39 ;. S throw instructional video"
Dr. Coop DeRenne. Former professional player, teacher and counselor Chicago White Sox and Texas Rangers. Probably this country & # 39; s leading baseball scholar, controls 16 hitting and throwing warm-up, biomechanics and visual research with over 600 amateur and professional hitters and pitchers as he is. Co-author (with Tom House) in the book, "Power Baseball" and other books baseball training.
Asthma – The American Sports Medicine Institute
All these experts have impeccable credentials and favor some form of weighted ball training.