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Softball Inseason Strength Training Tips with Coach Andrew Sacks

Softball Inseason Strength Training Tips with Coach Andrew Sacks


What’s up softball players! Dan Blewett
here I’m joined by coach Andrew sacks owner of prime sports performance here
in Baltimore Maryland he works with tons of softball players baseball players and
to college professional so today we’re going to talk about in season training
some do’s and don’ts kind of from both of us does it beep obviously we both do
this for a living so today we’re going to give you some of our best tips things
to avoid things to definitely include in your regimen so you can have a
productive in season because there’s definitely ways that you can make
yourself more fatigued just make it harder on yourself or do the wrong
things and end up injured potentially so we’ll help you avoid those today
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right so coach what’s the first thing you got for us so I think the first
thing you want to focus on when it comes to in season training is maintaining
your strength levels usually that’s going to be the first thing that goes
during the season especially if you’re not following a lifting program
typically with my baseball and softball players I recommend that they do
probably like two maybe three lifts a week focusing on big compound movements
that’s things like squats deadlifts lunges things like that keeping the
volume relatively low so maybe three sets of like three to six reps not doing
anything for high reps like 8 to 10 is probably a little bit too much that’s
gonna take a long time to recover from typically I try to have my players do
things where it’s it’s gonna be challenging for them enough to have a
strength stimulus but it’s not going to be enough like to tear them down so
usually if we’re doing a set of 3 on for example on a deadlift I’ll tell them to
kind of pick a weight where they can do the 3 reps and it’s hard but they still
have one to two reps left in the tank once they’re done they’re set yeah it’s
really easy especially for athletes who work hard to feel when they get to in
season if they have to continue to do the exact same volume where you can
really get run down now you’re running down the base is slow or you’re throwing
slower you’re hit slower it doesn’t make you lazy to do
things the right way in season you definitely need to scale back a little
bit while still doing heavier weights where you can maintain your strength so
absolutely you might at first feel like oh I only did five reps and it wasn’t
super hard I’m not exhausted leaving the gym that’s normal for in season training
so don’t forget that it’s actually preferable for in season training you
don’t want to feel bad when you leave the gym you wouldn’t feel good typically
yeah it should build you back up and help you recover and keep your strength
that you work so hard to build all season without fatiguing you and and
ruining for you for your game all right what do you out next one thing I try to
avoid missing this goes for baseball and softball players is doing a lot of
long-distance running especially if it’s going to be kind of like intermediate
level intensity softball is a sport where we’re not doing a lot of
long-distance slow movements we’re doing like short explosive movements followed
by a relatively long recovery time so if you’re a pitcher you throw a pitch
that’s one explosive movement followed by about 10 12 15 seconds of recovery so
if we’re doing sprints it’s usually best to try to mimic what we do but the
energy that we use in a game situation now that said if you don’t have a very
good aerobic base you can probably benefit from doing a little bit of
long-distance running to improve your recovery but you don’t want to do so at
the expense of strength and power which if you do too much long-distance running
it can have a negative effect on strength and power so your pitching
velocity could drop your batting power could take a hit your running speed it’s
all about kind of finding that balance between what’s gonna keep you healthy
and helping you recover versus what’s gonna be too much and what can actually
have a negative effect on it yeah so to piggyback on that fall another thing
that’s really popular is doing this group conditioning where you might do
you know a bunch of jumping jacks in a row then like 30 bodyweight squats are a
bunch of split squat jumps that stuff and you can feel it like weight on your
legs that stuff has its place usually in the offseason but if you’re doing team
conditioning like that or or maybe you’re trying to really get in shape and
and do some of this crazy conditioning it can
make you slower during the season so be careful with stuff like that as well so
distance running that we can have the wrong effects I think anything you know
and like a little bit of moderation is okay but as you said more sprinting is
definitely the way to go well what else you got I think a big thing to avoid
especially for pitchers is going to be a heavy forearm training in season I know
that softball pitching people tend to get a little bit more aggressive with
pitch counts and they don’t worry so much about rest as it was with baseball
pitchers but if you’re doing a lot of forearm exercises in season that can
actually put a lot of stress on the forearm muscles and if you’re pitching
under a fatigued state that’s gonna have a pretty big negative effect on your
fastball velocity and same with if you’re throwing overhand if you’re a
position player you don’t want to be throwing with fatigue forearms if I
don’t want to be hitting with fatigue forearms either because you won’t be
able to put as much velocity and your swing as you would otherwise
so typically we’ll try to avoid doing a lot of forearm work during the in season
program well maybe do one day a week where we’ll throw in some like some
wrists extensions or curls or deviations or rotations we’re always going to do
those on dates where they’re not immediately followed by a game so we
don’t have to pitch or play with our forearms in the fatigue state okay yeah
and I know for me even on the baseball side I felt that my velocity would drop
as a pitcher if I did too much rehab even for my forearms between starts so
definitely good advice there what do you think about explosive exercises should
be we be doing tons of plyometrics during the season I know they’re really
like a hot topic but our plyos good during the season or not I think it kind
of depends on what your role is on the team I think if you’re a starter
especially you really don’t need to be working on explosiveness during the
season and you’re already getting so many swings and throws and Sprint’s at
practice and games that I don’t think like I mean you could take what 200
swings and practice Raisa Lee so if you’re doing
three sets of six like the medicine ball through is in addition to your 200
swings you just took I don’t know if that’s gonna make an appreciable
difference for you typically and then there’s always going to be time
constraint creating it’s easy you don’t have a lot of time to get done what you
need to get done so the plyometrics the med ball throws that’s usually stuff
that I’ll take out in order to prioritize strength training during that
time periods again you’re getting a lot of throws a lot of swings and those are
plyometric exercises themselves if you really think about it that way so you
really don’t need to be adding anymore to what you’re already doing typically
yeah I think it’s it’s really common everyone wants to get faster and jump
higher and and increase their lateral quickness and all that stuff which is
really important for softball but at the same time just like if you’re a
basketball player would you just spend all your training time doing more
jumping if you want to jump higher no you would do stuff that you don’t do in
the game swinging and and sprinting in the hole for a ground ball to shortstop
you know going after a bunt and making a throw to say those are all explosive
fast agile quick basically plyometric movements like you said that you’re
getting in the game so remember that your game counts in this whole grand
scheme of all the training and just exercising to do your sport counts as
exercise so you need to do things you’re not getting on the field like the
heavier barbell work they have your strength training if you don’t get that
if you only do speed and agility in your in your training and then you’re only
doing essentially speed agility on the field you’re never getting that heavy
strange ring and now all the work you do in the offseason goes down the drain
yeah all right one more what do you got what do we got one more thing to avoid
let’s see I guess the obvious thing to avoid is not training at all I mean this
is pretty well borne territory by this point I feel like everybody should know
this but you have I feel like they need to here together in season training it
should always be a priority I can speak from personal experience when I was in
high school I would train really hard throughout the entire offseason I would
get bigger I’ll get stronger I would be faster but then I would stop lifting
during the season because I was afraid of making myself too tired or I didn’t
have enough time or whatever other excuse you could make for yourself by
the end of the year I would be weaker I would be slower I would throw
with not as fast and icy with athletes that I train now the kids that continue
to train throughout the entire season they come back and they’re ready to kind
of hit the ground running and they can keep gaining and they can what I’m
looking for yeah you want to keep making progress
they don’t wanna go I worked hard in the offseason that I lost it yeah then I
worked hard then I lost it you want to continue
I worked hard then I kind of plateaued because it’s the season but then I
worked hard again and you just keep making more progress instead of having
to take yourself out of a hole that you make for yourself every in season yeah I
think athletes that really want to play in college and beyond you’ll see they’ll
have that kind of continuous improvement athletes that aren’t like maybe super
into play at the next level you see the Train fluencies and then stuff and then
train for season and stuff but if you want to be one of those athletes that
plays at college and beyond possibly you have to get the training to make sure
you get your best possible level when you finish high school and then when you
finish up and finish college rather than having to start everything over again
yeah so final thought to wrap up with is if you’re not training someone else is
it’s not to say you should be going seven days a week because you shouldn’t
there’s always a time to do more do less throttle up throttle down and change
what you’re doing smarter rather than working harder but
if you’re not training at all in season there’s a girl who is and she might be
vying for that same spot on some team so it’s always someone out there who’s
putting in more work than you are and that shouldn’t make you frustrated and
and drive you insane because you can definitely drive yourself but there’s
always someone better than you doing something else that you’re not but
remember just be motivated by the fact that all of us in the United States are
vying for the same college scholarship spots so if you’re not putting the work
someone else is all right Thank You coach sacks for the the good tips thank
you for having me I’ll put is if you want to follow him on
Instagram social media Twitter I’ll put his links in the description below
definitely follow the under subscribe to the channel and we’ll see you here next
week

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