Had a few old baseball teammates/guys I coached ask about post-game/practice training that I would recommend. In the two years that I played in Europe/Australia after college, I never stretched, did cardio, abs, foam rolled, etc. Rather, the plan was always to:
- perform simple movements with minimal/no equipment and with game-like intent
- add as much strength-endurance as possible at the greatest muscle length possible (since a muscle will try to shorten when it fatigues)
- train to balance both sides of the body after performing high volume one-sided actions (like throwing and swinging)
On top of the training that I was performing every day in the AM (which sometimes meant as late as 2-3pm), I would perform the following, in order, in about 20 minutes, either in a clubhouse setting or in the outfield/bullpen.
- Front Delt Raise Hold, 2-5 lb. dumbbell, 3 minutes each arm
- Lateral Delt Raise Hold, 2-5 lb. dumbbell, 3 minutes each arm
- 5:00 (or 300 reps each side) Cross-Crawl (CC) Supermans
I can probably count the days that I missed in four seasons on both of my hands. Maybe it was compulsive, but I hung my hat on a few things. First, complexity is the enemy. The body responds to simple things performed with intent and consistency. On top of that, if I was more sore or tired after a particularly long practice or if I had thrown/pitched, I would add more shoulder work (Statue of Liberty’s, Front Delt Rebounds, Lateral Delt Rebounds, to name a few), not subtract. If we choose to perform a sport, then we have to train at a level that is above anything that we would experience in that endeavor. In this case, that’s getting strong as hell so you can perform the task of throwing 200+ throws, 200+ swings, etc., multiple days per week, for months at a time, and do it safely while getting stronger throughout the season.
Just a few things to keep in mind.