Cold Weather Training for Overhead Athletes
Complete Game Physical Therapy is helping many of our local teams prepare for the upcoming baseball and softball season. Our typical New England weather adds a unique set of challenges to consider when training in cold weather conditions. Here are some things to think about as the Spring Season begins!
Building up Throwing Properly
One of the biggest problems we see, particularly early in the season, is too much throwing too soon. We see more players early in the season than any other time of year, largely due to overuse. Following an interval throwing program can help allow the body to properly adapt to the stress of throwing and reduce the likelihood of injury. The University of Delaware has this excellent resource for interval throwing programs broken up into age and position.
Pitchers in Cold Weather
Even as the season gets started (as any parent who sits outside at their son or daughter’s spring games can tell you!) the weather for the first few months can be freezing. Cold weather can have a significant impact on pitchers in baseball and softball. The decrease in temperature can make it harder for pitchers to grip the ball properly, leading to a decrease in control and accuracy. The cold can also stiffen muscles and joints, affecting a pitcher's ability to generate power and velocity in their pitches. Additionally, the cold air is denser than warm air, which can cause pitches to break less and have less velocity, making it easier for batters to make contact. Overall, cold weather can pose challenges for pitchers in maintaining their performance levels and effectiveness on the mound. To combat these effects you may use hand warmers, wear extra layers to keep their muscles warm, and modify their pitching approach to adapt to the conditions.
Other Things to Consider
Mentally, cold weather can also pose challenges for athletes. The discomfort of being cold can be distracting and affect an athlete's focus and concentration. Moreover, the psychological impact of knowing that they must perform in adverse weather conditions can also add stress and affect their confidence levels. It is essential for athletes to take extra precautions and measures to stay warm, such as wearing appropriate clothing layers, staying hydrated, and properly warming up before engaging in physical activity in cold weather.
Softball and Baseball Training in Cold Weather
Training for baseball or softball in cold weather can present unique challenges, but with the right approach, players can stay prepared and perform at their best. Here are some tips for training in cold weather:
Prepare Your Arm: Make sure you have properly built up your throwing tolerance before the season whether you are a pitcher or a position player.
Layer Up: Dressing in layers is key to staying warm while allowing for flexibility. Start with a moisture-wicking base layer to keep sweat away from the skin, add an insulating layer for warmth, and finish with a windproof and waterproof outer layer to protect against the elements.
Stay Hydrated: It is easy to forget to drink water when it is cold, but staying hydrated is crucial for performance. Cold weather can be deceptively dehydrating, so be sure to drink water before, during, and after your training sessions.
Warm Up Properly: Cold muscles are more prone to injury, so take extra time to warm up before engaging in intense activities. Dynamic stretches, light jogging, and arm circles can help increase blood flow and loosen up stiff muscles.
Modify Your Training: In cold weather, it is important to adjust your training routine to accommodate the conditions. Focus on drills that keep players moving and engaged to prevent getting too cold. Consider indoor facilities or investing in portable heaters to create a more comfortable training environment.
Listen to Your Body: Pay attention to how your body is responding to the cold weather. If you start to feel numbness, tingling, or pain, it is important to take a break and warm up before continuing. Safety should always come first in cold weather training.
Here at the Complete Game clinic, we are here to help you get ready for the season. Contact us at 978-170-7204 and we’ll get you prepared!