Baseball Training In Fort Myers, FL
How Can You Reduce Baseball Injuries While Playing Your Best?
Here’s What You Need To Know…..
The majority of injuries in baseball are sprains and muscle tears along with injuries to the shoulder and arms.
Back In Motion Fitness & Performance is the leader in baseball preparation and injury reduction in the Fort Myers area. We’ve seen it all!
These days there’s a lot more to sports preparation than doing some bench presses at the gym or running sprints at the field. You need a well-designed plan.
Working with specialists in baseball injury prevention is the logical place to start.
Before the start of the next baseball season, here’s what you need to know about getting in top shape while decreasing your likelihood of injury.
And as a parent, there’s one question that usually comes to mind…
We all want our kids to remain safe, but experience all the benefits that come with physical activity and sports…
So, can you reduce baseball-related injuries while getting in top shape?
In short, absolutely!
First a quick review…
What are the major injuries seen in baseball?
According to the National Institute of Health (NIH), high school baseball injuries occur at approximately 1 injury per 1000 practices or competitions. At the college level, this number moves to 4.7 injuries per 1,000 athlete “exposures”.
As a reference, this is roughly ½ the rate of American Football.
The majority of these sprains, strains, fractures, and concussions.
While baseball is largely a non-contact sport, collisions do happen, and that accounts for many of these numbers.
Here is a list of the 10 most common injuries:
- Rotator Cuff Tears
- Torn Labrum – the cuff of cartilage that surrounds the shallow socket of the shoulder joint
- Ulnar Collateral Ligament (UCL) Injury
- Elbow inflammation
- Hand and Wrist Injuries
- Torn Meniscus
- ACL Tears
- Head Injuries
- Muscle Strains
- Ankle Sprains
As you can see, the top five injuries involve the shoulders and arms.
When most people think of baseball injuries, pitchers and catchers immediately come to mind, however, as with any throwing sport, the shoulder complex is the primary source of injury across all positions.
How does sports preparation reduce baseball injuries?
Studies have shown that proper sports preparation can reduce the likelihood of injuries in several ways.
- Improving muscular strength…
- Improved coordination…
- Improving cardio-vascular conditioning…
- Improving recovery…
- Improved functional range of motion and flexibility….
A stronger athlete is less likely to become injured.
A tired athlete is far more likely to get injured.
Being well-rested and “ready to go” keeps injuries at bay for the same reason.
Overextended muscles or muscles that are too tight often get hurt. Having a better range of motion reduces muscle tears.
Armed with experience and statistics, Back In Motion Sport & Spine Physical Therapy has created a plan to address preventable injuries while optimizing the traits needed to be a better baseball player.
What does a properly designed sports training session look like?
The layout of a proper sports training session is never random.
There are very distinct sections; each having a scientifically proven purpose.
Here’s what you can expect from one of our sessions…
- A Complete Dynamic Warm-Up
A proper warm-up is a signal to your body that it’s time to perform.
The warm-up has the following functions:
- Increase blood flow to the muscles
- Elevate core body temperature
- Increase the range of motion for the muscles
- Activate the nervous system
- Increase heart rate and breathing rates
All of these things combine to get you ready for action.
Unfortunately, a proper warm-up is often blown off by even the most experienced athletes. Ignoring this section is the easiest way to get injured.
- Skills Section
Immediately after the warm-up, athletes move on to that day’s skill. We do that at the beginning of the workout because the body is fresh and the nervous system is not fatigued from lifting weight or conditioning.
Typically activities here would include sprint technique or plyometric (jumping) work.
- Power Training
The skills section is a natural introduction to power work like Olympic lifting or some type of advanced power training, usually with weights.
Again, this is done early in the session because the demands on the nervous system are high.
- Core Strength Movements
We don’t mean “core” as in abdominals. We’re talking about the basic strength moves every athlete should be doing.
This includes exercises such as bench pressing, squatting, back work, etc.
How do we determine which exercises are most beneficial to a specific athlete?
Here are the factors we look at:
- Athlete Age
- Athlete training experience
- Physical maturity level
- Sport proficiency
- Testing results and goals
- Injury history
- Length of the training program
Yes, that’s a good bit of information to cover in one training program…
That’s what we mean when we say that no sports training program is random!
This is the section that would focus on those shoulder and elbow issues so common in baseball.
- External rotation
- Shoulder retraction and protraction
- Specialty rotator cuff work
- Muscular balance and weakness work
- And more…
As the saying goes, “It’s not rocket science, but it is science.”
- Sport-Specific Conditioning
You’d be surprised how many mistakes happen here.
If a sports preparation program places conditioning at the beginning of the program, you know that the facility has not been keeping up with the science.
Fatiguing the muscles by doing conditioning immediately before you ask them to perform highly technical power work is an injury waiting to happen.
Conditioning should always be at the end of the session. Period.
The other consideration is the sport the athlete competes in.
Baseball consists of short bursts of speed.
There is no long-distance conditioning requirement like you see in soccer. Therefore the conditioning needs to be highly specific to those needs.
20-40 yard dash speed
Rapid change of direction (COD)
All of these must be included in the conditioning portion of the program.
As you can see, a lot goes into the design of the right program.
“Cookie-cutter” programs will never work.
Your athlete is unique and the sports training program needs to match that.
- Flexibility and Cool-down
Finally, we end the session with targeted flexibility work and cool down.
This is when you send your body the signal that it’s time to relax and start the recovery process.
Making sure the shoulders have an ideal range of motion and maintain that subtle power is crucial.
It also times to slow the breathing, heart rate, and respiration.
It takes experience to design an ongoing program that both reduces injury risk AND gets your athlete in peak condition for the coming season.
Something our fitness team has dialed in.
We’d love to help you prepare for the coming season properly.
Fair Warning: This type of specificity requires up to limit the size of our groups. Therefore, space is at a premium…
If you live in the Fort Myers area and are looking to optimize your baseball preparation, Back In Motion Fitness and Performance is your answer.
We strongly recommend you call us today to schedule a full evaluation.
You can reach one of our Sports Preparation Experts by calling 239-829-6215
We’ll work with you to pinpoint your trouble spots and design a program to get you in ideal shape to improve your game.
Here’s our number again: 239-829-6215