In order to gain strength for the upcoming spring baseball season, it is absolutely essential that you possess the following habits:
- Work out regularly
- Eat healthy
- Get adequate sleep
Working out regularly
Strength is developed through muscle gain. If you want to hit for more power in the spring, you must lift weights. There is no other way. Not only will you hit for more power, but you also will become faster on the base paths and throw harder across the diamond. Many baseball players claim they work out, but they only work out once a week. If you want to be strong in the spring, find at least three days out of your week to work out. Creating and sticking to a routine is vital for increasing muscle mass.
Many athletes – including baseball players – never pay attention to what they eat. Eating a Snickers bar may be extremely satisfying, but it will never help you gain strength. In fact, it does quite the opposite. Upon working out in the gym, you must fill your body with healthy foods that will promote muscle growth. These foods include grilled chicken, Greek yogurt and fresh fruit. If you’re working out regularly, why not maximize your gains?
Getting adequate sleep
Getting enough sleep proves to be extremely difficult for student athletes who are overloaded with athletic and academic demands, but it is an important aspect of gaining strength for the spring. When you sleep, your body repairs all of your muscle fibers that have been torn from working out. Not sleeping enough results in slower muscle repair, which will result in you having a very low quality workout the following day or two. Strive to sleep eight hours every night.
If you do not have access to a gym, you still can get stronger at home. Here are some exercises that you can do at home without any equipment in order to prepare yourself for an amazing spring season:
- Single leg squats
- Squat jumps
From pitching, to hitting, and running, having a strong core compliments just about every aspect of baseball. Planking for several minutes every day will increase your core strength, which will prove itself useful on the baseball field this spring.
Single leg squats
Everyone knows that hitting for power and throwing hard comes from having strong leg muscles. Not only will single leg squats increase your leg muscles, but it also will increase your ability to balance on one leg. This proves extremely beneficial to pitchers as well as hitters with high leg kicks.
Unless you regularly hit home runs, being slow will result in a poor spring season. Squat jumps will work the explosive muscles in your legs, which will allow you to run faster, change directions quicker and hit for more power.
Remember: Intelligence trumps being smart.
Diamond Directors’ client Shota Yasuda is a senior at The Westminster Schools.