Baseball Environmental
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Acclimatization Elizabeth Nichols Franklin University EXS: 460
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Acclimatization Sports have a lot of challenges to face across the year. From environmental changes, to training and game changes, the world of sports is never resting. The goal of this essay is to create a FITT-VP training program for baseball players for their season, all while taking climate acclimatization into account so that way the team can perform their best without any safety hazards. The first paragraph of this essay will discuss the FITT-VP training program for the baseball team.
Training Program
The training program I have come up for the baseball team is split into three important parts: Aerobic training, resistance training, and agility/speed training. All three of these areas are important for a baseball athlete who is training. Aerobic training allows athletes to expand their aerobic capacity for overall better performance. Aerobic training can also help athletes maintain endurance for longer periods of time, as it builds up their total capacity (Atakan, 2021). Resistance training, on the other hand,
allows for muscle strength and endurance to increase, allowing baseball athletes to swing harder, and pitch faster. Resistance training also helps to build coordination for better performance on and off the field, allowing for less injuries while playing (Klein, 2021). Lastly, speed and agility training is highly important for baseball athletes, as they need to be able to sprint fast to bases, and dodge those attempting to strike them out (Magrini, 2018). By incorporating all three of these areas of training into a baseball athletes’ workout, the baseball athlete can become overall more rounded and better able to play the game to the best of their ability. The training program will be sorted into the FITT-VP standard for exercise program creation, which stands for the following: Frequency, Intensity, Time, Type, Volume, Progression (Riebe, 2022). This exercise program will take place each day to avoid complications and confusion from essay formatting, and because it is my belief that exercising these three areas 4-5 days a week is important. First up in the training program is aerobic training.
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In my training program I have selected 3 exercises that can be done daily to improve the overall aerobic capacity of a baseball athlete. It is important to study explosive moves, as baseball tends to have a lot of them (diving for a base, sprinting off after hitting a ball), movements that often require quick acceleration/deceleration (Davies, 2015). For my first exercise, I chose a squat jump, which may help those in the outfield catch the baseball. The squat jump would be done 4-5 days a week, with an exercise
intensity of 50-60% their max heart rate (HR). This is a plyometric exercise that should be done in 2 sets of 7-8 reps, with a 60 second rest in between sets. For volume and progression, the reps and sets can be increased as the athlete gains strength. Another aerobic exercise I chose was tossing a medicine ball against a surface like a wall or floor. By doing so, this can help those pitching with both their arm strength and overall aerobic capabilities (Simone, 2019). The athlete would do this exercise 4-5 days a week, with an intensity of 60-70% of their HR. This is also another plyometric exercise, and it should be done in 2 sets of 5-6 reps, with a 2-minute rest in between sets. The progression and volume of this exercise can be altered by changing the poundage of the medicine ball. Including aerobic capacity is agility/ strength training. I proposed a 20-yard sprint of a frequency 2-3 times a week. This would occur in 6-7 reps of one set, and the intensity would be 70-80% HR. Volume and progression would occur with increased reps as the athlete begins to tolerate the current reps. Next, is the resistance portion of the training program.
This program focuses on multiple key areas of the body for resistance training that are used often during a game of baseball, such as the hands, wrists, hips, and core of an athlete, helping to increase endurance and strength (DeRenne, 2009). One of the two exercises I chose to work out the hips
is lunges. Lunges are great for extending the glute and hamstring muscles, opening the hips up. The frequency would be 4-5 days a week, with an intensity of 65-75% HR. This is a resistance exercise. There would be 6-7 reps of 2-3 sets depending on the level of the athlete, with a minute rest in between sets. The rest time can be cut down or set/rep numbers can be changed for volume and progression. Next, is
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using a resistance band for hip abductor exercises. The frequency would be 4-5 days a week, with an intensity of 50-60% of HR. There would be 9-10 reps, for 2-3 sets with a minute rest in between sets. The
thickness of the resistance band can be increased to increase volume and progression. For wrists, I think a wrist curl with a bicep curl is a good way to get arm/wrist strength. Small muscle training, in especially the hands, is important for having better swinging and pitching strength (Szymanski, 2010). The frequency would be 4-5 days, with an intensity of 50-60% HR. The dumbbell would be 5-10lbs depending
on what the athlete can tolerate, for 6-7 reps with 2 sets each. The volume and progression can occur with the dumbbell weight being increased from wherever the athlete started. And for hand strength, using a hand gripper whenever the athlete is able, for however long they can tolerate for general hand strength. Lastly, for core resistance, I chose planks and sit ups. Planks would occur 2-3 times a week for 2-3 minutes at a time. The volume and progression can be increased by increasing the time as the athlete tolerates it. For sit ups, the athletes should aim for 60-70% HR, 3-4 times a week. There should be 2 sets of 10 reps, increasing as the athlete meets their overall goals. After going over the exercise plan, I created for this team, some environmental concerns need to be considered. Because baseball occurs in the spring, there are many different environmental issues that could occur, affecting how the team feels and their overall performance (Mantzios, 2022). The biggest concerns of this time are the hot and cold temperatures that may occur. For cold temperatures, problems such as the wind, rain, and snow must be considered. Working in conditions like these for extended periods of time can cause frostbite, hypothermia, and overall, a decrease in bodily performance (Gatterer, 2021). To decrease the possibility of complications happening, there are two main things a coach can do. One of the first accommodations that occur is to make sure that clothing has
proper vents to reduce sweating, which cools a person down, but could become disastrous in a colder setting leading to hypothermia. Secondly, making sure athletes have proper footwear is a must, especially in conditions where their feet can get wet, leading to frostbite (Module 7 Powerpoint).
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Exercising in heat though, can lead to opposite problems where athletes can become too hot, and suffer from conditions like heat stroke, or illness (Nichols, 2014). Accommodation with heat tends to be a little bit easier, as there are multiple ways of going about them. One of the first main types of accommodation
I would use is to ensure that athletes get numerous breaks for water and rest to recover. Heat stroke can occur when athletes are pushed to their max (Module 7 Powerpoint). Another way to allow athletes to better workout in the heat is to acclimatize them to it by exposing them to the heat little by little until they begin to tolerate it better (Pryor, 2019). For example, maybe 30 minutes one day, and a few days later, 45 minutes, etc. At the end of the day, there are numerous techniques and accommodations that coaches can employ to ensure their team is functioning at their full potential and that their performance is not diminished in any way. After creating a training plan for a baseball team and examining the many ways in which coaches
can make alterations to these plans due to hot or cold weather, it is important to remember that there are always accommodations in place to keep athletes safe. By keeping athletes safe, and training to their full potential, they too can have a successful performance for many years to come.
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References Atakan, M. M., Li, Y., Koşar, Ş. N., Turnagöl, H. H., & Yan, X. (2021). Evidence-based effects of high-intensity interval training on exercise capacity and health: A review with historical perspective. International Journal of Environmental Research and Public Health
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(13), 7201. https://doi.org/10.3390/ijerph18137201
Davies, G., Riemann, B. L., & Manske, R. (2015). Current concepts of plyometric exercise. International Journal of Sports Physical Therapy
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(6), 760–786.
DeRenne, C., & Szymanski, D. J. (2009). Effects of baseball weighted implement training: A brief review. Strength and Conditioning Journal
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(2), 30–37. https://doi.org/10.1519/ssc.0b013e31819d3396
Gatterer, H., Dünnwald, T., Turner, R., Csapo, R., Schobersberger, W., Burtscher, M., Faulhaber, M., & Kennedy, M. D. (2021). Practicing sport in cold environments: Practical recommendations to improve sport performance and reduce negative health outcomes. International Journal of Environmental Research and Public Health
, 18
(18), 9700. https://doi.org/10.3390/ijerph18189700
Klein, B., Cobian, D., Simmons, G., & Reinold, M. (2021). Offseason workout recommendations
for baseball players. Current Reviews in Musculoskeletal Medicine
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(2), 174–184. https://doi.org/10.1007/s12178-021-09700-z
Magrini, M., Dawes, J. J., Spaniol, F. J., & Roberts, A. (2018). Speed and agility training for baseball/softball. Strength and Conditioning Journal
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(1), 68–74. https://doi.org/10.1519/ssc.0000000000000308
Mantzios, K., Ioannou, L. G., Panagiotaki, Z., Ziaka, S., Périard, J. D., Racinais, S., Nybo, L., & Flouris, A. D. (2022). Effects of weather parameters on endurance running performance: Discipline-specific analysis of 1258 races: Discipline specific analysis of 1258
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races. Medicine and Science in Sports and Exercise
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(1), 153–161. https://doi.org/10.1249/MSS.0000000000002769
Medicine Ball Training - Exercises, Programming Guidelines, and More!
(2019, September 15). Simone Baseball Performance. https://simonebaseballperformance.org/2019/09/15/medicine-ball-training-exercises-
programming-guidelines-and-more/
Module 7 Preparation: 23/FA-EXS-460-Q1WW Online
. (n.d.). Instructure.Com. Retrieved November 11, 2023, from https://franklin.instructure.com/courses/13685/pages/module-
7-preparation?module_item_id=718485
Nichols, A. W. (2014). Heat-related illness in sports and exercise. Current Reviews in Musculoskeletal Medicine
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(4), 355–365. https://doi.org/10.1007/s12178-014-9240-0
Pryor, J. L., Johnson, E. C., Roberts, W. O., & Pryor, R. R. (2019). Application of evidence-
based recommendations for heat acclimation: Individual and team sport perspectives. Temperature (Austin, Tex.)
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(1), 37–49. https://doi.org/10.1080/23328940.2018.1516537
Riebe, D., Ehrman, J. K., Liguori, G., & Magal, M. (Eds.). (2022). ACSM´s guidelines for exercise testing and prescription (11th ed.). Wolters Kluwer.
Szymanski, D. J., & DeRenne, C. (2010). The effects of small muscle training on baseball hitting
performance: A brief review. Strength and Conditioning Journal
, 32
(6), 99–108. https://doi.org/10.1519/ssc.0b013e3181fda2da
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