Hi, i am 14 and i weigh about 125 pounds. I play travel baseball in pennsylvania (about 9 months a year) and i play pitcher short stop and second base. Now i usually have a practice every saturday and practices tuesdays and thursdays. But i was wondering if i would be fine to lift monday wednesday and friday before all of the baseball activities? Or do you think i would be sore. And whey protein or muscle milk?Thanks alot!Justin
i pass to respond to so as. a million) you are able to a minimum of enhance your fastball velocity by 10 mph in case you have the main suitable throwing arm. 2) Use a weighted ball in the previous your prepare throws and throw such as you constantly do. additionally bench press and do well-known weight lifting. It additionally does no longer be undesirable to benefit slightly weight. assorted greater pitchers throw quite quickly. 3) i might say splitter, curve or a cutter, sliders etc. The grips on those pitches are quite important. it is sturdy to apply a fastball and changeup even though it is cool to blend them up slightly. you would be able to even make up your guy or woman pitch 4) prepare, prepare, prepare. in case you're no longer preparation you're no longer getting extra suitable. it is a diffused from throwing an imagenary ball to throwing 70-a hundred pitches. do exactly no longer overdo it. you do no longer choose to throw out your arm at this form of youthful age. (i could be youthful yet i comprehend what i'm conversing approximately) Watch baseball video games and watch the pitchers mechanics. you would be able to learn something.
Do not lift the day before a practice or game, you will be sore, and your performance will suffer
If you think you're starting to lose some of it, then go up to 2. Endurance training only needs to be stimulated two or three times a week. At the end of practice, go do your sprints, ultra-short interval training. The next day, go for an hour run. Next day or so, USIT again. Next week switch it up, so hour run, USIT, hour run. As for nutrition, it depends on the athlete (principle of individuality, everyone is different), but a general rule is complex carbs (because they are absorbed and released more slowly than simple carbs, which provides a sustained high energy release. They are also high in minerals, vitamins, and fiber, while low in fat and cholesterol.) should comprise at least 60% of the diet, protein 15-20%, and fat 20-25%. This should be implimented 2 days before a game, and up to breakfast and lunch (if the game is in the evening). 2-3 hours before the game, make sure you consume a high carb, low-fat meal, and make sure you stay hydrated. You could have some whole-wheat bread or muffin, cereal, low-fat milk, and some bananas. Or a light lunch of some lean meats and some water. You should also follow that 3:1 or even possibly a 2:1 Carb to Protein ratio 24 hours after the game, as it speeds up recovery. If you have a game the following day, just keep with the same ratios. Otherwise, a normal diet would be about 50-55% carbs, 15% protein, and 30-35% fat. It should support the highest energy demands for baseball. Supplements aren't needed if you are eating properly. If you're not, they're nice to have, but your inproper eating habits are still hindering. There is no convincing evidence that viatmins supplements are necessary for players who consume a high-energy athlete's diet that contains mainly natural and unprocessed foods.
