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By Joe McFarland

This publication takes the trainer via year-round energy and adaptability courses, pre-season and in-season throwing courses, and the mechanics fascinated about the making of a winning and effective pitcher.

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There are two types of energy systems in the body, anaerobic and aerobic. When the body demands instant energy for sudden movement, the energy is supplied by the anaerobic system. During sudden movements such as splinting, jumping, or pitching, the body uses 100 times more energy than when at rest, so it is important to train the body anaerobically to accommodate the energy surge. During long, continuous exercise, the aerobic system produces energy. Only 25 times the body's resting energy rate is needed during aerobic training, but aerobic workouts take more time.

Breathe deeply and normally, exhaling on the way up. Always squat with a partner to prefloor. 4. 5. 6. When curling weight toward the body, do so in a slow movement. Return weight to starting position with slow movement. vent accidents. When using a machine, do not lock out the knees at the end of the lift. Breathe normally, and exhale as weight is lifted toward body. Leg Extensions Leg extensions primarily work the quadriceps. seat of the leg extension machine must be adjusted for each individual so that proper technique can be followed.

Full range of motion is important. 4. 23 Breathe normally and do not hold the breath. 5. Using good posture, pull the bar back to the chest, with the elbows going behind the body as far as possible. The pull should be quick but under control, with a pause at the top and a slow return to the starting point. Full range of motion is important. Start/finish Middle Flys Seated Rows Rows develop the posterior deltoids, the upper back muscles, and, to a certain degree, the biceps. These muscles are used during the deceleration of the arm and body after the ball has been released.

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