Swing Lightly Into Spring Training

April 1, 2015 – Lisa Cachia

Stretching Limits

By Lisa Cachia

In most of the country (sorry Northeast), the weather is starting to warm up so if you haven’t officially begun your seasonal training, now is certainly the time.

Start off with light to moderate intensity cardiovascular exercise. The American College of Sports Medicine and the U.S. Department of Health and Human Services’ Physical Activity Guidelines state that 30 minutes of activity at least five times per week is the minimum recommended amount that adults should achieve for improved health benefits.

Break it up into three 10-minute pieces per day if necessary. No matter what you do, get in as much as you can because some is always better than none. Walking, cycling or light jogging followed by a good stretch is a great way to get moving. Mix up your approach to cardio to help keep it interesting.

Then begin to combine cardiovascular exercise with strength training of larger muscle groups two to three times per week plus some special attention to core strengthening three to four times a week for a well-rounded program. If you’re not sure where to begin with strength training, ask a professional for ideas.

Over the course of a few weeks, gradually increase the time and intensity of your conditioning workouts and begin adding in sport specific exercises. For example: sprint/interval running, rotational core exercises, shoulder stabilization exercises and lateral movement drills are all appropriate choices to perform better at softball. Balanced nutrition and proper hydration are also key components to your best performance so eat healthfully and drink plenty of water on a regular basis.

Once seasonal game play begins, it’s important to focus on injury prevention and optimal performance. Starting each practice and game with a dynamic warm up can do worlds of good for both. Begin warm-ups with a little walking and/or light jogging for five to 10 minutes.

Add lateral steps and/or a few jumping jacks, followed by lateral arm extensions, windmills, stationary knee lifts, half squats, straight leg kicks and lunges with trunk rotation all performed with control at approximately 30-second intervals to accumulate about 15+ minutes of warm-up time. Pitchers need to spend extra time warming up their throwing arms. And it’s equally important to stay warmed up between games so take some of these actions on the sidelines as well.

When the game is over, spend a few minutes performing basic stretches to decompress the body and the mind. Breathe deeply and allow the body to relax once you’re into the stretch. Quadricep, hamstring and piriformis stretches held on each side for 30 to 60 seconds can help relieve tired leg muscles. Side stretches; trunk rotation or spinal twist held for 30 to 60 seconds in each direction along with back extensor stretching can provide welcome relief to the upper body. Taking the time to stretch rests the body not only countering the physical effects of exercise but also provides the opportunity for mental relaxation.

Taking this methodical approach to training, practice and game day strategy can help to improve your overall health, prepare your body for more rigorous exertion during games and keep you feeling great on and off the field.

Please consult your physician before beginning any new exercise program.

Lisa Cachia is an ACSM Certified Personal Trainer/Group Exercise Instructor. You can contact Lisa at benefitness@comcast.net.