22:54
Faizan
When you take time off from any sport or activity, your skills and abilities will show considerable diminishment when you take it back up again. This is especially true for baseball, a sport that requires a high degree of athleticism driven by muscle memory rather than brute strength or pure speed. Missing at least one full year of play – including the off-season – is considered a long layoff. The longer the layoff, the more time you’ll need to get your conditioning back.
Jog lightly to build up your cardiovascular endurance. This will be the first thing to go, and the first thing you need to get back. Jog for five minutes on your first attempt to establish a baseline for your current fitness level. If you can’t jog for a full five minutes at a time, alternate with fast walking at 90 second intervals. Build up to a 30-minute jogging session performed at least four times a week.
Perform windsprints once you’ve regained some cardiovascular endurance from jogging. Run as fast as you can for 30 feet, stop, then run back to your starting point. As you progress, increase your distance from 30 feet to 60 feet, then to 90 feet.
Jump rope at least 100 times per day, every day. Use your jump rope repetitions as a warm-up or cool-down for other exercises you’re going to perform for each workout session. Once you’ve acclimated to 100 reps, increase to 150, and split them so that you jump 75 times twisting the rope forward, then 75 twisting the rope backward.
Lift weights to redevelop your strength and muscle responsiveness. Begin with a general program that includes bench presses, biceps curls, shoulder presses, leg presses, leg curls, pullups and pushups. Do two to three sets of each exercise three times a week, lifting a light amount of weight with numerous repetitions. A light amount of weight is the level where your muscles become slightly fatigued, but you never approach muscle failure during your repetitions.
Run at least one mile several times a week if you’re a starting pitcher. This will redevelop sufficient cardiovascular endurance for extended pitching sessions. Begin with one mile, then work your way up to three miles, but only after you've re-established cardiovascular endurance through jogging and windsprints.
Jog lightly to build up your cardiovascular endurance. This will be the first thing to go, and the first thing you need to get back. Jog for five minutes on your first attempt to establish a baseline for your current fitness level. If you can’t jog for a full five minutes at a time, alternate with fast walking at 90 second intervals. Build up to a 30-minute jogging session performed at least four times a week.
Perform windsprints once you’ve regained some cardiovascular endurance from jogging. Run as fast as you can for 30 feet, stop, then run back to your starting point. As you progress, increase your distance from 30 feet to 60 feet, then to 90 feet.
Jump rope at least 100 times per day, every day. Use your jump rope repetitions as a warm-up or cool-down for other exercises you’re going to perform for each workout session. Once you’ve acclimated to 100 reps, increase to 150, and split them so that you jump 75 times twisting the rope forward, then 75 twisting the rope backward.
Lift weights to redevelop your strength and muscle responsiveness. Begin with a general program that includes bench presses, biceps curls, shoulder presses, leg presses, leg curls, pullups and pushups. Do two to three sets of each exercise three times a week, lifting a light amount of weight with numerous repetitions. A light amount of weight is the level where your muscles become slightly fatigued, but you never approach muscle failure during your repetitions.
Run at least one mile several times a week if you’re a starting pitcher. This will redevelop sufficient cardiovascular endurance for extended pitching sessions. Begin with one mile, then work your way up to three miles, but only after you've re-established cardiovascular endurance through jogging and windsprints.
Posted in: baseball
