Spring Training Set Backs

For any of you who have taken a big break from your exercise routine, you know that the day after your first workout back is a tough one.

Whatever body part(s) you “hit” hardest, will let you know about it when you get out of bed the next day.  Depending how hard you “get after it,” will determine how much you will be feeling it not only the day after, but for the next few days as well.  In some instances, the muscles will let you know you took them beyond what they were prepared to do while you’re working out.  (Note: the last one isn’t good!)

For the people that start working out (again) on “January 2nd,” this is the type of soreness that many people will interpret as a sign to take a break… as if the break they already took wasn’t long enough.  Then when the soreness is pretty much gone and they jump back into the exercise scene again, they’ll experience the same type of soreness again… and again… and again.  That is until they either suck it up and start to exercise regularly, or just pack it in altogether and wait for January 2nd to roll around again next year.

In many ways, this is the same thing that goes on during Spring Training every year.

I’m not just talking about Big League Spring Training, even though the number of “set backs” this year seem to be more than usual.  I’m talking about the beginning of the season for every baseball team at just about every level.

Each and every start of “Spring Training,” involves at least a handful of players suffering the same type of soreness that the “Average Joe” deals with after their “January 2nd” workout.  Some players will call it normal, and keep going, trying not to miss a beat.  Some will turn it down a notch and gradually build up the intensity.  Others will complain enough to guilt a coach or trainer into telling them that they need to rest until the soreness goes away.

Let’s look at why soreness/discomfort in the first place.

1. It is in fact normal to feel some discomfort.  It really doesn’t matter how hard you “get after it” in the off-season.  Once you step out on the field or practice facility for the first time of the season, you will go harder than any other workout leading up to that day.  You’re excited.  You’re seeing your teammates for the first time in a while.  You want to show off the improvements you’ve made in the off-season.  You’re trying to win a starting job.  You’re competitive juices kick in.  None of the emotions behind those factors can be duplicated in the off-season.  It’s a fact: You will push yourself just a little bit harder on “Day One,” and feel the extra push a little bit on “Day Two.”
2. You didn’t prepare yourself early enough. I’ve lived in the North East where there is a definite off-season.  I currently live in the South, where the off-season is blurred to say the least.  Either way, I’ve seen way too many ballplayers take way too much time off before cranking it back up again.  Some players will say that they need a break.  Some players don’t think they need that much time to get back in playing shape.  Some players just don’t want to put in the work.  (Oddly enough the latter always wants instant results.)  Whatever the case may be, any extended rest you take will affect you negatively in both fitness level and in technique.  Remember: baseball is a sport that demands several repetitions of the same movements – on a daily basis.  You can’t do “nothing” for and extended period of time, and expect to jump into doing “something” everyday.
3. You didn’t prepare yourself correctly. The off-season is the only time in a ballplayer’s year that allows him the chance to strength train.  Getting in the weight room and performing compound (multi-joint) exercises using heavy weight happens in the off-season.  While there is nothing completely wrong with this approach, none of the “power moves” you do in the gym will mimic the movements on the baseball field.  I don’t care if you can do a 500 lb. deadlift, and 300 lb. bench press, or 405 lb. squat.  If you’re off-season didn’t have you gradually increasing the number of swings you took, or throws you made leading up to the start of the season, you will feel it the day after you start back up.  (Note: as the baseball-related movements increase, the focus on the power moves decrease.)
4. You’ve only thrown pens and took swings in the cage. In order to be ready to throw the baseball and swing the bat, you have to… throw the ball and swing the bat.  (As Charlie Sheen would say, “Duh!”)  BUT there’s a huge part of the game – especially in Spring Training – that just so happens to take out several players almost immediately.  I’m talking about running!  Yes running.  It’s something that I personally can’t stand, but also know I have to do it so I don’t pull a “quad,” a “hammy,” or (if your a certain pitcher that swears by getting in shape using the Wii) straining a calf muscle.  There is nothing more frustrating than having your bat and arm ready to go, but you have to spend your days rehabbing after blowing out a tire running sprints, poles, or around the bases.
5. You were unable to get on a field or wear your spikes while you train. This may not seem like a big deal, but it can be.  If you spend your off season in a gym wearing sneakers, and then on the first day of practice begin training outside, on grass and dirt, while wearing spikes, you will feel the difference.  I know there are off-season climates that make this next to impossible to prepare for.  I just wanted to give you the heads up.

That’s just a quick list of the reasons behind pre-season soreness.  I didn’t include diet and hydration in the list, but you can’t forget about them either!  Hopefully you took the right steps this past off-season and the soreness you experience won’t hamper your performance on the field.

Coach Bones