LIMITED ACCESS TO WEBSITE BASED TRAINING PROGRAMS HAS BEEN RESTORED FOR LEGACY MEMBERS. FOLLOW THESE STEPS TO GET ACCESS: FIRST, CLICK ON “SIGN IN” IN THE UPPER RIGHT CORNER. SECOND, ENTER THE EMAIL ASSOCIATED WITH YOUR PREVIOUS ACCOUNT. REQUEST A "MAGIC LINK" TO SIGN IN. ONCE SIGNED IN, CLICK ON YOUR PROFILE AVATAR AND NAVIGATE TO THE CUSTOMER CENTER. A LINK CAN BE FOUND IN THE FOOTER AS WELL. YOU WILL BE ABLE TO ACCESS THE SAME COURSES YOU PREVIOUSLY PURCHASED.

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SummersMethod Primary Blog/training/The Truth About Water Bag Training for Baseball Players

The Truth About Water Bag Training for Baseball Players

Saturday, March 16, 2024

Water bag training has exploded in popularity recently, with countless baseball facilities incorporating these unstable weights into their programs. But are water bags actually effective for building the physical attributes baseball players need? Let's separate fact from fiction. Water bag training involves performing exercises while holding or moving around a bag filled partially with water. The unstable nature of the water bag forces the muscles to work harder to maintain control and balance. Benefits: • Can improve proprioception (awareness of body position/movement) • Allows players to groove proper throwing/hitting mechanics • Acts as a central nervous system "primer" before workouts Drawbacks: • Very limited for building maximal strength, power and force production • Cannot be progressively overloaded for muscle hypertrophy • Does not meet training specificity needs for baseball performance Key Points: • Training must match the specific demands of the sport (SAID principle) • Unstable loads cannot maximize force output (force-stability paradox) • A balanced program needs strength, power, and skill components Water bags can be a useful supplemental tool for general warmup, felt proprioception, and central nervous system activation. However, they should not be the primary focus of a baseball training program. For optimal baseball performance, players need a strategic mix of maximal strength work, power development, and highly sport-specific skill practice. Want to take your baseball training to an elite level? Click here to learn more about our comprehensive, baseball-specific strength and conditioning programs designed by experts to maximize your potential on the field.