As you know me, I am constantly looking to improve and help those I coach find ways to take steps forward and get an edge on the competition. Jeff Cavaliere is a Physical Therapist and CSCS who worked with the NY Mets and is currently working with a lot of Pro and College athletes. He has a YouTube Channel worth following. I watched an interview where he discussed the correlation of grip strength, health, restoration, and performance. Although he has much more technical tools to measure grip strength, but he used this simple scale to quickly measure athletes as they came into train.
So last night, we put it to the test. |
Last night all the guys measured their grip strength before practice. Ages ranged from 9 years old to 13 years old. Of course, the kids took it as a competition, but truly it is not. The objective is for each player to know their numbers today so in two weeks they test again or a higher number.
Why- Grip strength
Grip strength can significantly enhance performance in baseball. Here are a few ways it contributes:
1. Bat Control: Strong grip helps maintain control of the bat during swings, improving bat speed and accuracy.
2. Throwing Power: A stronger grip aids in better throwing mechanics, allowing players to generate more velocity and accuracy when throwing the ball.
3. Fielding: Grip strength is essential for secure catches and effective fielding, particularly in challenging weather conditions or during high-pressure situations.
4. Injury Prevention: Improved grip strength can help reduce the risk of injuries to the hands and wrists by providing better support during repetitive motions.
Overall, developing grip strength is an important aspect of training for baseball players. So lets put a plan together to get a little better every day.
Home Workout Plan 12u and under (3 times a week)
· 2.5 pound weight rotating in every direction. 13u increase weight to 5 pounds or whatever is challenging but does not hurt.
· Single hand bat rotation and hammer drill
· Pick up something heavy for you and hold it for 2 minutes.
· Beach Towel (Bunch it up and squeeze and rotate
If you are wondering what some bench marks are for different age groups. Here you go.
Boys
Under 10 years: 50-70 lbs
10-12 years: 70-100 lbs
13-15 years: 90-120 lbs
16-19 years: 110-150 lbs
Side note, my grip strength test at a range of 150 to 165. When I was sick with covid, my grip was no more than 90 pounds. On days when I am I am not feeling my best it is at around 140. Interesting stuff how the body works.
Keep healthy, never over train and keep thriving.
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