We've been exploring the importance of core training and the relationship to the skills needed for baseball. The points itemized below are from an article on pitching velocity, however WebBall believes they apply equally well to swing mechanics and bat speed.

The real point is that there are many training factors, but that core rotational movement is key. Without truly understanding the principles, the exercises may not be done in a way that's specific for baseball. [This is excerpted and edited from a longer technical/academic paper by the two authors.]

by James C. Murphy, MHK, CSCS, MNLP
University of British Columbia, Vancouver, BC
and Coop DeRenne, Ph.D.
University of Hawaii, Honolulu, HI

Previous attitudes towards weight training and other methods of baseball training (including increasing velocity) have been lagging behind research. Baseball is a game built on tradition, and weight training and power training are relatively new ideas. Studies have shown that velocity can be improved by...

• isotonic weight exercises (constant resistance)
  
• dynamic weight training (plyometrics)
• proprioceptive neuromuscular facilitation (PNF)
• use of under- and over-weighted baseballs (pyramid training)
• (as well as) improved mechanics.

Despite the large quantity of research on the advantages of these types of training, many coaches have been slow to implement them.


Weatherly and Schinck report that much of the force involved in the throwing motion can be attributed to the rotational movement of the trunk. Darden states that the development of rotational strength and power in the hips and waist may be the missing link in baseball conditioning. The body’s core is probably the most important area that must be emphasized for pitchers followed by the legs, upper body, shoulder and arm. 

Pezzullo et al. in Functional Plyometric Exercises for the Throwing Athlete state that the goal of the strengthening program is improved muscular endurance of the rotator cuff, scapulothoracic, biceps, triceps, and pectoralis muscles. These are the main muscles involved in the throwing motion of the upper body, as well as the latissimus dorsi, middle trapezius and rhomboids. Many of these muscles are used in the deceleration of the arm. For a pitcher to train only these muscles of the upper body however, would essentially be ineffective. It would be similar to a boxer strengthening only the arms in training for a fight.


The specificity training principle states that the adaptations that occur in the body are specific to the type of training implemented. This is also known as the SAID principle (specific adaptation to imposed demands). For example, someone that trains on Cybex machines will test very well on a Cybex machine.

However, if the test is on a Hammer Strength machine or even with free weights, the individual may not do as well. If a pitcher wants to improve throwing velocity, high intensity rotational movements should be emphasized rather than slow, heavy weight lifting. While weight lifting is important to have a base strength, for strictly performance improvement, an action that is similar to the performance on the field is necessary.
  

A PNF stretch combines alternating contraction and relaxation of both agonist and antagonist muscles; this causes neural responses that inhibit the contraction of the muscle being stretched. PNF is designed to increase joint range of motion, muscular strength, reduce injuries, and improve efficiency of movement. Siff outlines basic principles of PNF including the use of spiral and diagonal movements across the sagital midline of the body, maximal resistance throughout the full range of motion, and recruitment of all movement components, such as flexion-extension, adduction-abduction, and internal-external rotation.

Edwards reported increased pitching velocity through the use of PNF in college pitchers. Ten pitchers from the University of Nevada-Reno performed two patterns of PNF while ten pitchers from California State University-Chico performed seven isotonic weight exercises. Both of the groups did their exercises for six weeks. The results of the test showed a statistically significant velocity increase with the PNF group while the isotonic group did not significantly improve.

[Editor's note: We need to interject here because there is some misunderstanding of the term "isotonic". It is generally used to refer to constant weight/resistance - i.e. static weights such as dumbells or weighted balls. The truer definition is that the resistance applied to the muscle group is constant over the full range of motion. This, however, is almost impossible to determine without some very complex/expensive measuring devices. The consequence is that "isotonic" has come to mean "constant weight" and we assume that's what's cited in the study above. Also read our articles on muscle fiber to understand the impact which the speed of the exercise can have on the muslces being recruited.]


The medicine ball has been increasingly used in recent years as a plyometric implement which can provide strength and power not only for the legs but the upper body too. It involves catching the ball eccentrically (deceleration) and then immediately throwing it concentrically (acceleration).

It is important to remember the rule of specificity when setting up a training program. It is imperative that the athlete train in such a manner that is specific to both the movement and force/velocity requirements of baseball. If you are trying to move explosively when lifting weights (bench press, for instance), you have to decelerate near the end of the movement (away from your body) to stop the bar. Only medicine balls allow you to accelerate and explode throughout the entire range of movement.

   
The pitching motion is a coordinated series of muscular action which begins with the cocked front hip flexed culminating with an explosive rotational movement forwards. Therefore pitchers should concentrate on rotary movements as opposed to linear pressing actions when training. 

Medicine ball drills may be the best way to develop rotational strength and power and thus it would seem to have a positive effect on pitching velocity.

For peak baseball performance, a training program should incorporate exercises that have the components of both movement and velocity specificity.  Medicine ball throws allow the player to do this. Medicine ball drills may also help with specific muscle coordination. Intramuscular coordination may be enhanced through ballistic forms of training such as medicine ball throws.
   
Some examples of medicine ball drills are...

• two hand overhead throw
• two hand chest pass
• shoulder to shoulder pass
• standing trunk twist
• sit-up pass
• lateral jump and throw
• underhand backwards throw and many others

Some of the points in the article excerpt above - especially the PNF concept and the med-ball exercises - are going to be covered on WebBall in greater depth in the near future.