April, 2003 Vol. 1 Nbr. 3     

I Feel the Need!! The Need for SPEED!!! 
^{Coach Gil. Navarro} 

Ok... So I still like that phrase from the movie Top Gun. Hey, you can't help to think that flying that fast has got to be the ultimate experience... after playing baseball of course. Baseball, although viewed as a slow moving game, SPEED & AGILITY are crucial. Baseball requires the biggest need for quick, fast, first step explosive moves in any sport. Where else are you require to go from a stand still position to all out full speed within seconds. I know there are other sports that require this kind of agility but this is a baseball newsletter I have to be bias. All kidding aside this issue will take a look at Speed and Agility to help you make your next play or base with ease.

The speed you are born with may be forever as fast as you can be. NOT! Stop thinking this way and STOP putting this into your athlete's mind. Everyone has two types of muscle fiber that make up the muscle composition. Slow (Type I), and Fast (Type II) Twitch muscles. The fast-twitch muscle can be further classified as Type IIa (Fast) and Type IIb (Super-Fast). The fast-twitch muscle moves 5 times faster than the slow-twitch muscle. The super-fast moves 10 times faster than the slow muscle fibers. High level athletes are often blessed with large variations of either Slow or Fast twitch muscle fiber. To understand this a little clearer a sprinter often has a higher degree of Fast-Twitch muscle fiber let's say about 80% Fast and 20% Slow, while a long distance marathon runner has a higher degree of Slow-Twitch muscle fiber about 20% Fast and 80% Slow. We all have both... just more of one than the other. Let me make something clear before we continue. You can not grow more fast-twitch muscle fibers. The number of fast and slow twitch muscle cells are already determined by genetics at birth. But, you can increase the use and efficiency of your fast-twitch muscles.

Here's a fun way to check your type:

Make sure you are warmed up. Put some colored chalk, like the sidewalk chalk kids use, on the fingertips of one hand. Stand next to a wall with your feet flat on the ground and stretch as high as you can. Mark the spot. Then stoop and jump as high as possible marking the spot. Jump three times and take the highest mark. If the difference between the first mark you made while just stretching and the jumped mark is more than 24 inches, then you have mostly fast twitch muscle fibers. If it is less than 24 inches, then you are mostly slow twitch.
This is just for fun, so enjoy.

Because baseball requires the athlete to have high speed quick movements you want to increase the use of your fast-twitch muscle fibers for extremely short powerful bursts. How can you do that? Build your fast-twitch muscle fiber by performing plyometric drills. Develop a sprint training routine to build the super-fast muscle fiber. The combination of both will allow you to train your fast-twitch muscle fiber to respond to the quick first step movement demands of baseball. 

Fast twitch muscles are generally developed doing low repetitions of explosive exercise working the muscle you intend to develop through the range of motion you want to make stronger. For example, if you wanted to improve the fast twitch jumping ability in your legs, you might do four or five sets of eight to twelve standing jumps onto a block waist high. You may not even get tired doing these exercises, but the object is not to get a "burn". The fast-twitch muscles don’t work on oxygen. If you feel a burn, it means that you have fatigued the slow twitch muscle fibers as well as the fast. Another way to develop explosive power would be to run short sprints up stairs. This exercise demands the legs explode with as much power as quickly as possible, but only for a short period of time before aerobic fatigue sets in.
Gil.

Plyometric movements are designed to train your fast-twitch muscle fibers to respond quickly.  Remember your fast-twitch muscle fibers fatigue quickly. More is NOT better when performing plyometric exercises!

Utilizing the following 6 plyometric exercises. You'll be able to increase your speed, agility, athletic skills, and you'll find yourself easily EXPLODING past your competition.

1. Jumps-in-place
2. Standing jumps
3. Multiple hops and jumps
4. Bounding
5. Multiple Hops to a Sprint
6. Hop and Field a Ball

Two-three times per week, for 15-20 minutes is plenty of time to spend on plyometrics. More is NOT better! The secret to making any plyometric movement exercise work for you is to think explode! when doing it.  

1. Jump-In-Place

Jump as high as you can 10 times in a row. Be sure that each time your feet hit the ground you're already thinking EXPLODE! for your next jump. Make your time on the ground as short as possible. And make your time in the air as long as possible.

2. Standing Jumps

   Stand still, with your feet about a shoulder width apart. Jump as far, and as long as you can. As your feet touch the ground, think EXPLODE!  And immediately, without pause, jump again as you did before.   Do 10 jumps per set, for at least 4 sets, and rest depending upon your intensity level for the session you are in.

3. Multiple Hops and Jumps

   This exercise is quite a bit more demanding.  

   What you'll need
   You'll need 10 cones and an open field -- preferably grass, as it is easier on your body.  

   Put the cones about a foot and a half apart, in a zig zag pattern.

   The exercise
   Lean forward, keeping your bodyweight and momentum going forward.  Jump with legs together over the first cone.  Immediately upon landing, make your next jump diagonally over the next cone.  Continue until you have jumped over all the cones.

   Single-leg hop
   Now perform the above exercise on one leg. This is good for your static balance, dynamic balance, explosiveness, and agility. Think EXPLODE! as you touch the ground.  And immediately, without pause, jump again as you did before.   Switch legs and do another set. Do 10 jumps per set (as you have 10 cones), for at least 4 sets.

4. Leg Bounds

   This exercise is a lot like running.  But you will explode with each step, for as far a distance as you can create.  This is a great exercise to ignite your lower body fast-twitch muscle fibers.

   What you'll need
   You'll need an open field -- preferably grass, as it is easier on your body. 

   Alternate Leg Bound
   Put one foot slightly ahead of the other.  Push off with your back leg, drive the lead knee up to your chest and try to gain as much height and distance as possible.  Continue by immediately driving with the other leg upon landing.  This is good for your static balance, dynamic balance, explosiveness, and agility.

   Think EXPLODE! as you touch the ground.  And immediately, without pause, jump again.  You'll be switching legs with each continuous jump. Do at least 10 jumps per set, for at least 4 sets, and rest depending upon your intensity level for the session you are in.

5. Multiple Hops to a Sprint

   What you'll need
   You'll need 3 cones and an open field. 

   All 3 cones will be setup in a straight line. Put the first 2 cones about 2 feet apart and the 3rd cone 30 yards (90') from the 2nd cone. 

   The exercise
   Facing the 1st cone. Turn 90-Degrees to the left. Hop over the 1st and 2nd cones and immediately after the 2nd hop turn 90-degrees to your right and sprint as fast as you can through the 3rd cone. Think EXPLODE! as you touch the ground. 

   Think of this drill as if you are on 1st base and you want to steal 2nd base. 

   Now start the exercise by turning 90-Degrees to your right. 

6. Hop and Field a Ball

   What you'll need
   A visible straight line and 2 players with 1 baseball. 

   The exercise
   The player performing the exercise should have his feet on the line. The player assisting should be facing the other about 5' apart. Start by getting into a proper fielding position hands out in front knees bent. 

   Your partner will roll the ball to you. Field the ball and roll it back to your partner every time. Immediately without pause perform the following hop-turns.

   As soon as you roll the ball back to your partner hop up and turn 90-Degrees to your right. Then hop back to the start position and field the ball again. 

   Now hop up and turn 180-Degrees to your right. Then hop back to the start position and field the ball again. 

   Now hop up and turn 270-Degrees to your right. Then hop back to the start position and field the ball again. 

   Repeat this exercise 10 times. a full count will be after you perform the 270-Degree turn. When you are done going to your right, start again this time going to your left.

Put Me in Coach If you are interested in receiving your own copy of five-tool news... send an email to Coach00@PerformanceAthlete.com with "Put Me In Coach" on the title along with your email address. Quotes "Playing without the fundamentals is like eating without a knife and fork. You make a mess."   Dick Williams

Just a Thought What's the difference between being a hitter, pitcher, base-runner or fielder? Less than you might think. When we question on the specific mechanics for each position, there is more common ground in the answers than some players might realize. For instance, the fundamental athletic stance for hitting and fielding are very much the same in the lower half of the body. You want to be on the balls of your feet, knees flexed and slightly turned in to keep the hips free to move - both in the ready position and when you transfer weight whether it's to swing at the pitch or make a crossover step to chase down the ball. Same thing with base-running and fielding. Balls of feet, crouched down, quick pivot or crossover, and stay low. And even when the movement translates into timing the rotation for pitching and hitting - when the pitcher shows his hip pocket, the batter shows his. The pitcher should release hips before the upper body and so should the batter. The hitter strides forward onto the ball of his foot, kept slightly closed. And the pitcher should also land on ball of foot slightly closed. (The only difference is that the pitcher wants to stride and transfer all weight over the front foot and release as far out front as possible, whereas the hitter wants to hold the weight back and deliver the power as the bat reaches the contact zone.) Even follow-throughs are equally important. More similarities than differences. So with all of that, and with so much for every position dependant on lower body strength, why do we spend so much field time on arm action for throws and swings? Why not more time on calisthenics and building explosive power in the legs and trunk?  I'm not saying you should stop training your arm strength but a lot more of your training should focus on developing your lower body as well.

If you have any suggestions or would like to write an article please contact me and I will incorporate it into a future five-tool news.
Gil. Navarro
Navarro@STaFathletics.com

Please consult your physician prior to beginning any exercise(s) discussed in this newsletter. The comments and topics on this newsletter never take the place of what your physician can recommend. This information is presented for informational purposes and should be used with caution and professional medical advice. 

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