Dan Christoffer is a certified athletic trainer at Mayo Clinic Sports Medicine. He is the head of the baseball and softball program there and works with all levels of baseball and softball athletes. Dan has worked in professional baseball with the Los Angeles Dodgers and with players from many other organizations. 

 

Top 5 Things To Do In Your Off-Season 

So baseball is your passion and you really want to get serious about having a great year next year? Possibly an injury derailed your season this year or you have concerns that it may in the future? This is the typical time of the year that baseball players begin to put the ball away and shut-down the arm to rest before having to ramp back up again for the spring season. Dr. James Andrews and many of the top researchers suggest a timeline of 3 months consecutively off from throwing a baseball. Your arm needs to recuperate from the stress you placed on it throughout the year.

Research has shown that current high school athletes have begun specialization into their sport 2 years earlier than current collegiate and professionals did when they were in high school. The paradigm shift has shown players believing they need to specialize earlier to keep up with the competition. However, 0.2% - 0.5% of all US high school athletes will ever make it to the professional level. The research shows that those that participate in a variety of sports have fewer injuries and careers last longer than those specializing in one sport (American Academy of Pediatrics). My recommendation continues to be to play multiple sports (even if intramural) to become a better all-around athlete that will make you an improved baseball player and more likely to have a longer career.

Other than participating in other activities to improve you overall athleticism what other things can you do to improve for baseball since you cannot pick up a baseball? I have provided the Top 5 areas you can work on to improve your game. In future articles our Mayo Clinic Sports Medicine team will provide even more depth on these areas and more great tips.

 

1. Receive a specialized examination from an athletic trainer or physical therapist with a baseball background.

It is important to know where you stand right away and what weaknesses you have. Just generally working out and doing what you think might be right is going into it blind. Shoulder internal rotation range of motion needs to be within 15- 20 degrees of your non-dominant shoulder. A total arc of motion (adding external rotation and internal rotation) should be within 5-10 degrees of your non-dominant shoulder. Weakness in external rotation strength is often seen and we stress this every time we cock back to throw. Many feel that they have a good grasp on core strengthening, but are they incorporating a lot of hip/glute strengthening to their program? Another area often neglected is balance. A baseball pitcher needs great balance as they shift from one leg to the other during a pitch and hitters need to be able to control their body as they load into a pitch. By having a proper assessment on where your strengths and weaknesses lie gives you a blueprint on what to attack in your workouts.

 

2. Utilize video analysis to work on mechanical flaws.

Obtaining a video analysis of your pitching/throwing biomechanics or your hitting biomechanics right before you start the “shut-down” is vital. Just because you are told to not pick-up a ball doesn’t mean you cannot work on mechanics. There are plenty of drills to work on along with simply “mirror work” repetitions. This involves working on recommended changes in front of a full length mirror and breaking the parts down slowly then progressing to normal delivery. Muscle memory of making these changes takes time and would be important to work on these during off-season. Find a good pitching coach as well, that you trust, to help improve mechanics.

 

3. Begin a comprehensive arm care program that should be done year round.

Many programs exist, but you need to be careful that it might be a higher risk of injury (i.e. weighted ball programs). Also, you must have a comprehensive program that includes flexibility stretching (i.e. tight shoulder internal rotation), rotator cuff strengthening, scapular stabilization, core/hip strengthening, balance, and arm proprioception. The body is considered a kinetic chain and if you have a weakness or “break in that chain” it could cause other problems. For example, if you have scapular dyskinesia, which is basically a strength problem around your shoulder blades, it can lead to a shoulder injury. A good arm care program can not only help with injury prevention, but increasing your performance.

 

4. Don’t just join a gym…join a performance enhancement program.

Improving power, strength, speed, agility, and flexibility are all important components on enhancing performance. The best option is to join a reputable program that utilizes a strength and conditioning/performance coach to lead the group or individually. The player will surpass their goals faster and safer in this setting versus working out on their own. Working out with a friend is another alternative option. However, how do you know if you are doing the correct lifts, have good technique, and instituting proper rest periods?

 

5. Get a grip on your diet.

Different players are going to have different needs. One player may want to be gaining mass with a need of a higher caloric intake versus another who may need weight loss. The following can be a guide throughout your day.

5.1 FUEL UP  

•EAT A BALANCED BREAKFAST WITHIN 1 HOUR OF WAKING UP

•INCLUDE A CARB, PROTEIN & FRUIT AND/OR VEGETABLE

•EX. GREEK YOGURT, GRANOLA, BLUEBERRIES

 

5.2 SUSTAIN ENERGY  

•EAT NUTRIENT-DENSE SNACKS BETWEEN MEALS

•EX. FRUITS/VEGETABLES, GREEK YOGURT, TRAIL MIX

 

5.3 POWER PERFORMANCE  

•FUEL UP BEFORE WORKOUTS, PRACTICES OR GAMES

•EX. FRUIT SMOOTHIE, PB & J SANDWICH, WHOLE GRAIN CEREAL WITH MILK, GREEK YOGURT WITH FRUIT

 

5.4 RECOVER PROPERLY  

•RECOVER WITH A PROTEIN-RICH SNACK AFTER A WORKOUT, PRACTICE OR GAME

•EX. CHOCOLATE MILK, PROTEIN SHAKE, GREEK YOGURT WITH FRUIT

 

5.5 HYDRATE WELL   

 

Eating healthy is not always easy, especially when you are on road trips. Our registered dietician will go into more depth during a future article. Speaking with a registered dietician can be very helpful in setting up a game plan for you. Lastly, BE CAREFUL WITH SUPPLEMENTATION. Supplements are not regulated by the FDA and what is on the label isn’t always what is in there. Always look for one of the following labels.

 

All of these services and more can be performed through Mayo Clinic Sports Medicine. Please check out our website: https://sportsmedicine.mayoclinic.org/

Contact Us 

To schedule an appointment at Mayo Clinic Sports Medicine, please call 507-266-9100 for our location in Rochester, MN or 612-313-0520 for our location in Minneapolis, MN.