Softball Strength Training: A Multidimensional Approach

by Roberto Parker, CSCS, M.S.

President of RP Sports Inc.
Certified Strength and Conditioning Specialist

Next time you go to the gym to perform weight training or conditioning observe the types of exercises and movement patterns of most of the clientele. After reading this article what you will observe is that most of the exercises and movement patterns the individuals are using occur in the same plane of motion with very little variety.

The human body is designed to function in 3 planes of motion: Sagittal Plane are movements that are linear or curvilinear in nature and occur in basically a straight line. . . bench press, arm curls, vertical jump, or straight ahead running.

Frontal Plane movements are lateral motions (side to side) such as arm raise, or a side trunk bend.

Transverse Plane movements are rotational motions such as swinging a bat.

Posture
Correct posture is precursor for optimal athletic movements. If your basic posture is incorrect the body already expending too much energy and effort combating gravity which leads to reduced energy levels for optimal performance output. Correct posture has the following characteristics:

• head and shoulders are evenly aligned, head is not tilted and one shoulder not higher than the opposite side,
• even hip alignment, no excessive curvature or flat back in spinal area,
• knees are evenly aligned, no deviation of vertical or front to back alignment,
• and, feet are evenly aligned with no outward or inward alignment.

If any of the previous areas are out of balance it can lead to potential injury and less than optimal performance levels in job performance, athletics, or recreational activities.

According to studies and medical research improper posture and spinal complications evolve from incorrect sitting habits (driving, computer work, eating, etc.).

Gait
A very basic motor pattern that everyone performs is walking(gait), it is sagittal plane relative to the direction of moving in a straight line, however, it is 3 dimensional relative to the joints and muscles and how they interact while moving. During a walking pattern the hips and shoulders rotate in a slightly rotational and lateral manner relative to axis of the spine. In addition, the arms, legs, feet, and hands have a slight rotation pattern while walking but also exhibit some lateral outward movement. During athletic movements these motions are happening with enormous amounts of force and in fractional seconds.

Application
Prior to beginning any strength and speed program it is crucial to perform a biomechanical assessment to determine the individual strengths and weaknesses of athlete.

During rotational movement patterns such as throwing, pitching, or batting there are hundreds of muscles and multiple joints within the body that are being activated within a fractional second. However, are the majority of strength and speed programs meeting the 3 dimensional demand of the softball athlete?

These multiple muscles and joints are required to respond quickly and efficiently for optimal performance. If that softball athlete has been primarily performing sit-ups (sagittal plane), bench press (sagittal plane), lat pulldowns(sagittal plane), and squats(sagittal plane)then he or she is training one dimensionally and is compromising potential optimal performance and increasing the risk of injury.

Functional Training
There are a set of small segmental muscles in the body called stabilizers that function to anchor one area of body allowing another area can perform an action. If these muscles become weak it can cause an insufficient neural(message) drive to the primary muscles which invariably will result in diminished performance.

In your next visit to the gym observe the amount of individuals who train with machine weights such as leg curls, leg press, tricep press, or chest press.

Because these devices are anchored down they reduce or virtually eliminate coordination, balance, and stabilization development for the participant, thus, the stabilizers are not optimally facilitated in using these anchored down machines.

In the last few years the buzz term Functional Training has surfaced and has been used frequently in strength training circles. Function means "the characteristic of proper activity of a person or thing." Relative to training methods, are most athletes implementing the proper functional exercises compatible with how the body is designed and functions? The solution is to incorporate exercises that are integrative movement patterns which activate the stabilizers, promotes good posture, and works the body in a 3 dimensional pattern.

Exercises
Swiss Ball Training is an excellent tool for developing functional strength and balance. For many years physical therapists have used these huge air balls that resemble a beach ball for rehabilitation and treatment, and they have now surfaced in many health clubs and gyms. They question is are they being utilized to their full potential for strength and conditioning development? The balls are a great tool for developing balance and functional strength. Because the Swiss Ball activates a large number of muscles while sitting on it can also be used as a substitute for the traditional chair while reading, eating, or working.

Medicine Ball Training is an extremely effective method of functionally strengthening the body via a multitude of drills and exercises. Medicine Balls can used in partner drills, relays, or power tosses for speed or distance. In conjunction with Swiss Ball Training medicine balls are excellent for training the body 3 dimensionally.

Mini Cords is an excellent tool for strengthening hip extension, flexion, and rotation which is crucial in movement patterns such as sprinting, jumping, lateral direction change.

Summary
What would happen if you placed a high powered racing engine in the frame of a Ford Escort? The frame will eventually fall apart and deteriorate. In performing one dimensional exercises it is very possible to become "weight room strong" and functionally weak. An athlete can build strength well beyond the body’s ability to stabilize that strength or force output. In addition to a medical examination, it is recommended that prior to beginning an exercise program that one must acquire a biomechanical evaluation relative to recreational, athletic, or occupational demands. This will ensure that the prescribed program will meet the neuromuscular demands of the participant. Performing an exercise program without a functional base is similar to building a home in a foundation of sand instead of bedrock.

Roberto Parker is a former Collegiate and NFL Strength and Conditioning Coach. He is the current President of RP Sports Inc. and is a Certified Strength and Conditioning Specialist.

RP Sports Offers:

• Personalized Training Programs
• Dietary Profiles
• Biomechanical Evaluations
• Groups Seminars, Presentations, and Camps
• Training Equipment
• Speed Assessment and Analysis
• Books and Videos

References

1. "10 Ways Myo Dynamics Can Enhance Your Athletic Career", Staley, Charles, 1996
2. "Scientific Back and Abdominal Training", Paul Chek Seminars, Chek, Paul
3. "Chain Reaction Strength and Training", NSCA Conference, Gray, Gary, 1999
4. "Functional Leg Exercises", NSCA Conference, Clark, Michael, 1999
5. "Sports Balance Training Video, The Foundation of Success", Blievernicht, John, 1997
6. "Websters Dictionary, Landoll Inc., 1997
7. "Chek Points for Strength Coaches", Paul Chek Seminars, Chek, Paul, 1997