Sean Doran, a strengthening coach for The Sacramento River Cats, and Dinger, the River Cat’s mascot, is hard at work getting this Triple-A affiliate team to the Oakland A’s into shape for the 2012 season. As part of a series in the Sacramento Bee (Sacbee.com article Friday, March 30, 2012), and with the help of Dinger, Sean explains the importance of core strength whether you are a baseball player or just a fan.
Train like the players
Whether you are a player, or just a fan, it is possible to workout at home, with very little to no equipment, and achieve the same maximum results too. Using a concept called bodyweight training, and a small purchase at Walmart for a mat, water bottle, and a pair of hand weights (optional), you can get started on spring training in your home, office or hotel room for those that travel.
- Push ups: 3 sets of 15 repetitions or mix it up by executing push ups until you fail. As you get stronger, elevate either your feet or hands on a chair to increase incline and decline.
- Tricep dips: place two chairs apart the length of your hip to your heels. Place your palms on the seat of one chair and your heels on the seat of the other chair. Bend your elbows and lower your body (your back stays straight and vertical) until your arm is in a right angle then lift your body back to the starting point. Complete 3 sets of 15 repetitions or continuously until you reach muscle failure.
- Planks: Start in push up position, hand under the shoulders, and lower yourself to your elbows – hold for a minimum of 30 seconds for 3 sets. Increase the segment-time as you get stronger. To mix it up, from the full push up position, alternate your elbows to the floor in a continuous motion for as many repetitions possible.
- Lunges: Begin with your feet together, and alternate a forward lunge until your leg is in a right angle without allowing your knee to move over your toes. Remember to keep your back vertical. To mix it up and add a plyometric, jump into a lunge from the starting position alternating left and right.
- Box jumps: If you do not have access to a sturdy platform or box (12-18 inches tall), the bottom stair, of a staircase is useful. Stand in front of the box with your hands at your sides. With your feet shoulder width apart, jump up onto the box and land in a squat position for about 3 seconds, and step down (alternating legs each time) into starting position. Perform 3 sets of 15 repetitions.
Train your body using bodyweight exercises at least four times a week. In addition to these exercises, you can visit a park and use the playground equipment for pull ups too.
Follow the River Cats in spring training and throughout the 2012 season. The Rivercats play host to an exhibition game vs. the A’s this Saturday, March 31, 2012 at 6:05pm. The first home game is April 13, 2012, at 7:05 pm vs. the Reno Aces.
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