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Arm Health and Conditioning by ken

Mr. Jaeger, as a personal trainer and consultant for nearly 20 years, has worked with over 70 professional baseball players, including Barry Zito, Andrew Bailey and Dan Haren, and countless amateur athletes. There are three significant components to the complete Jaeger Program:
1.The Mental Game
2.Yoga
3.Arm Development
Obviously, all three elements are highly interrelated and the ultimate accomplishments in each facet will contribute to the overall success of each athlete in the program. Yet, because of its unique aspects, after touching on Alan's philosophy on the Mental Game and yoga, the focus of this article will be on the Arm Conditioning curriculum.

The Mental Game. As previously discussed, baseball is the ultimate "spotlight sport" (Pressure in Youth Sports, May 2005) and creates tremendous stress on young kids. As players continue to develop and mature, they are separated less by physical differences and more on mental differences. The ability to stay focused during their preparation and throughout the game is the missing link between having potential and realizing potential. To maximize performance, Jaeger emphasizes meditation, breathing and visualization. These calming techniques work to simplify the game and can be transferred, through breathing, from practice into game situations thereby enhancing focus and performance.

Yoga. Yoga provides the bridge between mental preparation and game performance by coordinating breathing, flexibility, balance, strength and endurance. Alan notes that "if a player wants to maximize their arm strength, then they also need to build strength in their lower back and core muscle groups that are all a critical part of the kinetic chain." The core of Yoga is proper breathing, allowing increased concentration and focus, which provides the connection between physical and mental well being. The increased physical conditioning, along with better oxygenation, will help in injury prevention. In addition to the obvious strength and flexibility benefits, Jaeger also believes that properly incorporating yoga into the program will add at least 3 MPH to a pitcher's fastball since a relaxed muscle is obviously quicker and more efficient.

Pros Learning New Yoga Techniques from Alan

Arm Strength and Conditioning. A cornerstone of the Jaeger Program is the idiom that players shouldn't be throwing to warm-up, but should instead be warming-up to throw. Arm strength is a key element of any complete player and is just as important to work on as hitting or fielding. Unfortunately, most players, especially kids, neglect their arms. The goal of the Jaeger Program is to have players "thrive on throwing" by following a strength and conditioning agenda designed to build a strong base in the off-season and to establish a maintenance program in season by using a series of arm circles, J-Bands, mechanics, and a committed long toss plan.

Arm Circles. Arm circles must be completed properly before there can even be a thought of picking up a baseball. General physiology now requires a dynamic warm-up before any type of static stretching can take place. A set of arm circles is the first exercise that is done to warm up the smaller muscles in the shoulder to maximize the benefits of the J-Bands. Essentially, arm circles consist of 16-20 revolutions in progressively larger rotations, from very small, , , and then full circles. This should be done both forward and backward to build flexibility, balance, strength and stamina in the rotator cuff muscle group.

J-Bands. Exercises with surgical tubing (J-Bands) are an important part of preparing for long tossing. Originally made popular by the renowned orthopedist, Dr. Frank Jobe, J-Band exercises are a series of strength, conditioning, and flexibility movements designed to isolate the specific muscles in the arm, back and shoulder that are used while throwing. The purpose of these exercises is to rehabilitate, develop and prepare the arm before any throwing takes place.

Long Toss. There are two main phases to this part of the program: 1) stretching out; and 2) pull-downs. While stretching out, the goal is to "massage" the arm as you move further away from your throwing partner. This is done by listening to the muscles and throwing as far as your arm allows. Rather than straight baseball throws, each repetition should be made up in the air and allowing the arm to make a full range of motion. As distance is added, throws should be with proper mechanics and using a "crow-hop" to reduce any stress on the arm. As each player opens-up, the muscles begin to lengthen. It may take a few weeks to build up a solid base and substantially increase distance, but that is the goal of this part of the exercise. During the pull-down phase, you'll throw on a line as you move back toward your partner about 10 feet each toss. This will help generate arm speed, strength, and acceleration through the release point. Doing this program regularly will certainly help any players arm health and strength. Alan Jaeger states that "arm health is about being proactive, being really smart about a few things, including using proper mechanics and what you're trying to accomplish with long toss".

Pros Focus on Alan Jaeger's J-Band Workout

Throwing so much (a solid long toss session may take 45 minutes or longer) seems to contradict much of the current philosophy relating to repetitive stress arm injuries. Yet, Jaeger contends that properly conditioning the arm by throwing is preventative, not causational. If a proper base is built in the offseason and maintained, a player can consistently throw. However, Alan also acknowledges that it is imperative to understand the variables related to pitch counts and the suggested American Sports Medicine Institute ("ASMI") recovery periods, which among other things, recommend no overhand throwing at all for 2-3 months a year. Perhaps most importantly, Jaeger states that kids need to try to be more aware and that they should not be throwing on sore or fatigued arms.

The training program should be done frequently. While throwing off a mound is contingent on pitch counts and recovery, for the most part, everybody should simply throw at least five times each week, but at least three times each week if they want to develop their arms. While it may take 3-6 weeks to get into shape and build the base, after that it is okay to throw almost every day. Jaeger explains it this way: "runners want to run, bowlers want to bowl, the muscles want to work and the more a player throws the better they will feel".

Alan's message to kids is that if they're truly committed to finding out how good they can be and care about the game, then they have to be proactive in some of the more neglected parts of baseball. While each player has to hit and take grounders, the truly successful players are the ones that work hard at the more subtle parts of the game. Kids need to know, if they want a future in baseball that they can't play if they can't throw so they need to learn how to take care of their arm. Also, they cannot ignore the mental part of the game, which becomes even more important as they get older. So, they need to learn about breathing and mental conditioning. Given the busy schedules that all kids have, make the mental game a priority, even if it's only for five minutes a day.

Coaches and parents have to be more aware as well as begin to understand that all sports performances should be evaluated on the "process" rather than the "results". This will allow for a healthier mental approach to baseball. The bottom line is that today's players have a tremendous amount of information on how to improve and stay healthier. The Jaeger Program is a great example of how kids can stay healthy, improve arm strength and begin to truly excel through mental conditioning and yoga. Needless to say, other than a glove and a bat, the most important baseball-throwing arm conditioning equipment belonging in your baseball bag is the J-Bands.

Ken Kaiserman has been actively involved in coaching youth sports for many years. Focused primarily on coaching and teaching baseball, football and basketball, Kaiserman has served on the Board of Directors for the Beverly Hills Little League, the Beverly Hills Basketball League and the Rancho Park Advisory Board. After graduating from UCLA, Ken obtained his JD/MBA from USC. He practiced law at the prestigious, Houston based, law firm of Fulbright & Jaworski before founding the biggest sports products for kids website for SportsKids.com. SportsKids is a leading website focusing on sports for kids and their families featuring coaching tips, a Sports Camp Directory, Youth League Sponsorship Program, featuring uniform sales and free youth leag

Article Source: http://www.earticlesonline.com/Article/Arm-Health-and-Conditioning/772534

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DeMarini Aluminum Fungo Baseball Bat $64.99 DeMarini Aluminum Fungo Baseball Bat. The DeMarini Fungo Bat is a traditionally designed fungo bat made with ultralight 7050 aluminum alloy and is great for practices. DeMarini baseball fungo bats have a composite grip.

Easton Bamboo-110 Wood Baseball Bat $74.99 Easton Bamboo-110 Wood Baseball Bat. The Easton Bamboo-110 Wood Baseball Bat is a high quality bat made from Natural bamboo. Bamboo bats are constructed by pressing strips of bamboo together providing increased durability and a high tensile strength. BBCOR Certified.

Anderson Bat Company 2012 Techzilla XP (-9) Youth Baseball Bat $229.99 Anderson Bat Company 2012 Techzilla XP (-9) Youth Baseball Bat. Anderson Bat Company's Techzilla XP (-9) Youth Baseball Bat features a multi-wall, internal sleeve design to allow players to swing faster without sacrificing bat control. Internal Multi-Wall PowerArch Technology creates a lower MOI (moment of inertia) for increased bat speed without any additional effort. The Techzilla XP is perfect for young baseball players looking to improve at the plate with a lightweight, high performance bat.

BamBoo Bat Quadcor Select Bamboo Wood Bat $59.99 BamBoo Bat Quadcor Select Bamboo Wood Bat. BamBooBat's BBB Model Quadcore Select Bamboo Wood Bat utilizes Quadcore Technology to provide a durable and sturday wood baseball bat. This select bamboo wood bat will perform to standards unheard of in the wood bat world.

Anderson Bat Company 2012 NanoTek XP (-10) Youth Baseball Bat $279.99 Anderson Bat Company 2012 NanoTek XP (-10) Youth Baseball Bat. The Anderson NanoTek XP (-10) Youth Baseball Bat features Anderson LaunchPad technology which offers superior performance right out of the wrapper without sacrificing any durability. LaunchPad technology blends complex nano-metallic and aluminum alloys to deliver more pop and distance off the bat upon contact. The NanoTek XP makes it possible to swing a heavier bat at a greater speed with less effort, resulting in maximum performance for the player at the plate.

Anderson Bat Company 2012 NanoTek XP (-12) Youth Baseball Bat $279.99 Anderson Bat Company 2012 NanoTek XP (-12) Youth Baseball Bat. The Anderson NanoTek XP (-12) Youth Baseball Bat features Anderson LaunchPad technology which offers superior performance right out of the wrapper without sacrificing any durability. LaunchPad technology blends complex nano-metallic and aluminum alloys to deliver more pop and distance off the bat upon contact. The NanoTek XP makes it possible to swing a heavier bat at a greater speed with less effort, resulting in maximum performance for the player at the plate.

DeMarini D110 Pro Maple (-3) Wood Composite Baseball Bat $129.99 DeMarini D110 Pro Maple (-3) Wood Composite Baseball Bat. The BSER Pro Maple baseball bat is designed for Advanced Wood Bat Leagues and serious baseball training.

Louisville Slugger 2012 Laser YB12L (-13) Youth Baseball Bat $49.99 Louisville Slugger 2012 Laser YB12L (-13) Youth Baseball Bat. The Louisville Slugger Laser youth baseball bat is a great bat for a young beginning baseball player.

Rawlings 2012 Raptor YBRAPT (-11) Youth Baseball Bat $34.99 Rawlings 2012 Raptor YBRAPT (-11) Youth Baseball Bat. Rawlings Raptor Youth Baseball Bat provides a lightweight, durable bat for young players that is approved for all youth baseball associations.

Louisville Slugger 2012 Armor YB12A (-12) Youth Baseball Bat $39.99 Louisville Slugger 2012 Armor YB12A (-12) Youth Baseball Bat. The Louisville Slugger Armor youth baseball bat is a great bat for a young beginning baseball player.

Anderson Bat Company 2011 KXR (-10) Senior League Baseball Bat $199.99 Anderson Bat Company 2011 KXR (-10) Senior League Baseball Bat. In the KXR -10, Anderson's attention to detail is demonstrated in the way that every component, every curve, every process and every detail is synergistically considered with game improvement performance in mind. The sum of the parts is the best performing bat in its category, bar none.

Easton Maple 110 Youth Wood Baseball Bat $37.99 Easton Maple 110 Youth Wood Baseball Bat. Easton Maple 110 Youth Wood Baseball Bat is made from durable, sturdy North American maple. The Maple 110 provides young players with a balanced, high quality wood bat option.

Phoenix C141 Wood Composite Baseball Bat $129.99 Phoenix C141 Wood Composite Baseball Bat. The Phoenix C141 Wood Composite Baseball Bat caters to line drive hitters who power the ball into the gaps or over the fence. The well balanced design makes the bat easy to swing in a smooth, fluid motion. BBCOR Certified - NCAA/NFHS.

Phoenix NP13 (-3) Ash Wooden Baseball Bat $74.99 Phoenix NP13 (-3) Ash Wooden Baseball Bat. The NP13 professional series wood baseball bat is the bat for you! Its the most well-balanced power hitters wood bat out there. Some of the weight traditionally out at the barrel end is redistributed more evenly throughout the entire bat. The medium flared handle acts as counter balance, allowing the NP13 to still maintain a larger barrel. Maple bat or ash bat, this I13 equivalent delivers speed and power. * Cupped End * Free engraving included * 2 lines, 35 characters per line * Enter engraving into "Special" Instructions" box at check out

Phoenix NP13 (-2.5) Maple Wooden Baseball Bat $89.99 Phoenix NP13 (-2.5) Maple Wooden Baseball Bat. The NP13 professional series wood baseball bat is the bat for you! Its the most well-balanced power hitters wood bat out there. Some of the weight traditionally out at the barrel end is redistributed more evenly throughout the entire bat. The medium flared handle acts as counter balance, allowing the NP13 to still maintain a larger barrel. Maple bat or ash bat, this I13 equivalent delivers speed and power. * Cupped End * Free engraving included * 2 lines, 35 characters per line * Enter engraving into "Special" Instructions" box at check out

Combat 2012 B1 Alloy (-12) Youth Baseball Bat $99.99 Combat 2012 B1 Alloy (-12) Youth Baseball Bat. The Combat B1 Alloy (-12) Youth Baseball Bat is the perfect bat choice for a beginning baseball player. USSSA BPF 1.15 Approved for play in Little League, Babe Ruth Baseball, Dixie Youth Baseball, Pony Baseball, AABC

Louisville Slugger 2012 Armor BB12A BBCOR (-3) Adult Baseball Bat $59.99 Louisville Slugger 2012 Armor BB12A BBCOR (-3) Adult Baseball Bat. The Louisville Slugger Armor baseball bat features a 2 5/8 inch barrel, 31/32 inch tapered handle and meets BBCOR bat standards.

Louisville Slugger 2012 Warrior BB12W BBCOR (-3) Adult Baseball Bat $94.99 Louisville Slugger 2012 Warrior BB12W BBCOR (-3) Adult Baseball Bat. The Louisville Slugger Warrior baseball bat features 7050 alloy, a 2 5/8'' barrel and meets BBCOR bat standards.

Phoenix H73 (-3) Ash Wooden Baseball Bat $74.99 Phoenix H73 (-3) Ash Wooden Baseball Bat. The H73 Professional Series wood baseball bat is the one bat for you. This wood baseball bat has the smallest barrel and the largest flared knob of any of the Phoenix Bats pro series wood bats. The large flare at the base of the handle in to the knob acts as a great counter balance to the barrel, making it a very well balanced bat. * Cupped End * Free engraving included * 2 lines, 35 characters per line * Enter engraving into "Special" Instructions" box at check out ^Please allow 2 to 3 weeks for shipment on custom orders.

Mizuno Classic Fungo Baseball Bat $54.99 Mizuno Classic Fungo Baseball Bat. Mizuno's Custom Classic Series are relied on by the games best players. These bats are hand selected and crafted in Japan from top quality material. Mizuno's exclusive microwave drying process controls moisture for maximum consistency and performance. All models are cupped for balanced feel.

Phoenix C110 Wood Composite Baseball Bat $129.99 Phoenix C110 Wood Composite Baseball Bat. The Phoenix C110 Wood Composite Baseball Bat is evenly weight with a slightly thicker handle providing increased durability. The even weight is idle for a contact hitter and the balance makes for an easy swing.

Anderson Bat Company 2011 KXP (-11) Youth Baseball Bat $199.99 Anderson Bat Company 2011 KXP (-11) Youth Baseball Bat. The bar has been raised. The KXP -11 Youth Baseball Bat demonstrates that a single-wall bat can truly provide multi-wall performance. The knowledge we have acquired in years of manufacturing multi-wall bats has enabled Anderson Bat's to reach a pinnacle in single-wall design technology, and hitters throughout the country will immediately notice the difference. The distance a ball travels is a result of the potential energy redirected at contact. Our Acoustic Enhancement Technology (AET) effectively absorbs offensive sound waves without affecting the bat's productive vibrational energy. The result is the unique Anderson crack instead of the annoying, and inefficient, ping. Combined with our signature TaperFlex Technology, Ultra-Thin Whip Handle, and Ergonomic Knob, our technology works cooperatively to produce the most comfortable swing in the game.

DeMarini D271 Pro Maple Composite Baseball Bat $129.99 DeMarini D271 Pro Maple Composite Baseball Bat. DeMarini's wood bats feature professional performance with unmatched durability. Their patented wood bat design combines a composite handle and frame and urethane foam grip for increased durability. DeMarini uses only the finest Canadian Hard Maple in construction of the barrel. This quality maple provides premium wood bat sound and performance. * New profile wood composite bat provides wood bat performance with unmatched durability * Cupped End for lighter feel and faster bat speed * 2 5/8 Inch Barrel * Approved for play in Short Season A and Rookie Ball * 3 Month Limited

Phoenix R141 (-2.5) Maple Wooden Baseball Bat $89.99 Phoenix R141 (-2.5) Maple Wooden Baseball Bat. Professional Series R141 our most versatile wood bat. Its very evenly balanced throughout and is a great choice for the team during wood bat games. Known elsewhere as the T141, a maple, ash, or composite R141 bat helps delivers the gap shot that drives em all in. * Cupped End * Free engraving included * 2 lines, 35 characters per line * Enter engraving into "Special" Instructions" box at check out

Louisville Slugger HM125G Adult Wood Baseball Bat $49.99 Louisville Slugger HM125G Adult Wood Baseball Bat. This is the Louisville Slugger Adult Maple professional wood bat. Louisville Slugger uses professional grade, hand-picked Maple to make this bat. The unique grain structure of this wood prevents the barrel from flaking. The Adult Maple Wood series is also kiln dried for optimum moisture content. The pro cupped end is ideal for controlling the weight for maximum bat speed and durability.

Phoenix R141 (-3) Ash Wooden Baseball Bat $74.99 Phoenix R141 (-3) Ash Wooden Baseball Bat. Professional Series R141 our most versatile wood bat. Its very evenly balanced throughout and is a great choice for the team during wood bat games. Known elsewhere as the T141, a maple, ash, or composite R141 bat helps delivers the gap shot that drives em all in. * Cupped End * Free engraving included * 2 lines, 35 characters per line * Enter engraving into "Special" Instructions" box at check out

Anderson Bat Company 2011 NanoTek XP (-10) Youth Baseball Bat $279.99 Anderson Bat Company 2011 NanoTek XP (-10) Youth Baseball Bat. The Anderson NanoTek all-metal bat is the equivalent-performance alternative to the extended break-in period and compromised durability of today's composite bats. By way of the Anderson LaunchPad, the NanoTek product line-up offers superior performance right out of the wrapper without sacrificing the durability one would expect from a premium high-performance product. The NanoTek product line is the first to include the Anderson LaunchPad. The LaunchPad features the largest, most explosive, effective hitting area you will find on any bat anywhere in the game today.

Anderson Bat Company 2011 NanoTek XP (-12) Youth Baseball Bat $279.99 Anderson Bat Company 2011 NanoTek XP (-12) Youth Baseball Bat. The Anderson NanoTek all-metal bat is the equivalent-performance alternative to the extended break-in period and compromised durability of today's composite bats. By way of the Anderson LaunchPad, the NanoTek product line-up offers superior performance right out of the wrapper without sacrificing the durability one would expect from a premium high-performance product. The NanoTek product line is the first to include the Anderson LaunchPad. The LaunchPad features the largest, most explosive, effective hitting area you will find on any bat anywhere in the game today.

Under Armour UA Sweep Baseball Bat Pack $49.99 Under Armour UA Sweep Baseball Bat Pack. Under Armour's UA Sweep Baseball Bat Pack features dual exterior bat sleeves, ventilated shoe/laundry compartment and an exterior patch for glove attachment. A utility webbing with j-hook allows for chain link fence attachment and a padded valuables pocket helps protect your sunglasses, phone or mp3 player.

Phoenix F110 (-2) Maple Wooden Baseball Bat $89.99 Phoenix F110 (-2) Maple Wooden Baseball Bat. The F110 fits right in between the BB71 and the R141nicely balanced like the R141, but with a little more oomph than a typical lead-off hitter's bat such as the BB71 or JK5. It also has a slightly thicker handle for the wood bat baseball player who is concerned about getting jammed. * Cupped End * Free engraving included * 2 lines, 35 characters per line * Enter engraving into "Special" Instructions" box at check out

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