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Building Bigger Shoulders

MUSCLE:

Deltoid (Is made up of three heads: anterior, lateral, and posterior)

Muscle: Anterior Deltoid

Origin: At the lateral third of the clavicle (collar bone), on the anterior border.

Insertion: At the deltoid tubercle of the lateral surface of the humerus

Function: Humeral flexion; works with the pectoralis major in drawing the arm forward. It is a strong abductor of the arm. The anterior deltoid’s lower fibers weakly adduct and rotate the arm inward.

Muscle: Lateral Deltoid

Origin: At the acromion process on the scapula.

Insertion: At the deltoid tubercle on the lateral surface of the humerus

Function: Abduction of the humerus. It is aided by the supraspinatus, and the upper fibers of the anterior and posterior deltoid in abduction. It is limited by the tightening of the lower shoulder capsule. The lateral deltoid contracts to abduct the humerus, while the anterior and posterior deltoid stretch to steady the humerus.

Muscle: Posterior Deltoid

Origin: At the lateral aspect at the inferior edge (below the top, outside edge of the shoulder blade) of the spine of the scapula

Insertion: At the deltoid tubercle of the humerus

Function: Humeral extension. It assists the latissimus dorsi and teres major in drawing the arm backward into extension. The lower fibers weakly adduct and outwardly rotate the arm.

Indication of Weakness: Anterior Deltoid:

Overhead presses become difficult and painful. Acromioclavicular (AC) joint sprain will cause weakness, since the anterior and lateral deltoid cannot contract properly in an unstable joint.

Shortening of the infraspinatus and pectoralis major will decrease ROM in arm abduction. Fixation of the scapula to the thoracic wall can also decrease ROM in arm abduction.

The posterior deltoid is weakened when the anterior deltoid and pectorals become shortened and hypertonic, causing agonist-antagonist muscle inhibition. If the glenohumeral joint has shifted forward due to shortened muscles, it needs to be treated or stretched to allow the posterior deltoid to contract properly again.

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Baseball Conditioning

Develop a basic aerobic foundation in early training stages.

Utilize numerous strength-training tools

Prioritize rotational power and range of motion

Develop multi-planar strength

Minimize the use of machines

Grip strength endurance and shoulder integrity are important for baseball players

Practice numerous quickness and agility drills

Learn basic sprint mechanics

Core strength is essential

Perform drills to enhance body awareness

Speed strength is more important than absolute strength

Never neglect skill training.

Conditioning Drills

Around-The-World

This tip is a very good conditioning drill that will allow your player to develop physically. Take the players to home plate, time them from home plate to home plate to get a base time. Then have a set time that they should complete each of the laps. I use 9 laps because of the number of innings we play. I require that all team members finish under the time required to make the lap count. This helps toughen players for game and competition.

Dive Backs

The players start out at Home Plate and run around first base, making an aggressive turn, and then dive back into the bag. After diving back they get up as fast as they can and head to second base to do the same thing. They do this also at third then slide feet first into home plate to end their round. Besides basic conditioning, this drill helps to build the players speed and quickness back to the bag. Also, it is helpful to work on quickly leaving the bag as well as helping the players to recognize how big of a turn they can make around a bag to make sure that they get back in case of a throw. A good way to prove the get back theory is to have an outfielder and a second basemen trying to get a player out every couple of times through. Have the players perform this 2 or 3 times.

The Glove

Split up the players in groups of 4 or 5 and have them line up and put their gloves in the outfield at about 25 foot intervals apart, away from them. They start the drill with a ball in their hand and run to the first glove and set the ball on it and come back to the line and go back and get the ball and come back to the line and go to the second glove and set the ball down and go back to the line and so on and so forth, until all the players have gone through.