※ 引述《banco (Acoustic)》之铭言： : ※ 引述《education ()》之铭言： : : 虽然老梗了 : : 我也爬过文了 : : 球速实在是个很麻烦的东西 : : 我觉得它是最难训练的项目 : : 不知道各位有没有能变快的方法 : : 我知道变快有几种大概的概念 : : 1.增加动作顺畅性 : : 2.增加肌肉爆发力 : : 但是我不太清楚细部要怎麽做 : : 增加顺畅性是可以用甩毛巾 或者多传球 : : 增加爆发力是可以做重训 冲刺跑(但其效果不清楚) : : 但我想知道更细部的内容 : : 不知道有没有人有投手训练的菜单(一天大概两个小时的训练量) : : 如果是美国那边的更好 : : 美国的投手菜单 美国的投手菜单 美国的投手菜单 美国的投手菜单 : : 不知各位版友能否提供投手训练菜单 : : 或者是有建议的书籍最好是台湾现在还买的到的 中文会英文都可以(日文看不懂@@) : : 我真的很想要变快呀 : : 增加爆发力是可以做重训 冲刺跑(但其效果不清楚) : : 但我想知道更细部的内容 : : 不知道有没有人有投手训练的菜单(一天大概两个小时的训练量) : : 如果是美国那边的更好 : : 美国的投手菜单 美国的投手菜单 美国的投手菜单 美国的投手菜单 : : 不知各位版友能否提供投手训练菜单 : : 或者是有建议的书籍 中文会英文都可以(日文看不懂@@) : : 我真的很想要变快呀 : : 职棒都可以投到140km : : 那位啥一搬人只能110km : : 到底是谓何差这麽多 : : 照理普通人说至少也可以训练到125~130km : : 只是训练方法到底为何 : : 对了 冲刺对於增加球速的效益很大吗? : : 谢谢各位了! : 成大图书馆有 Coaching baseball technical and tactical skills (2006) : 可以借来看看里面有什麽内容，因为 Amazon 上我看不到目录，所以不知道书上写了什麽 : 像我在清大图书馆可以借到 Complete conditioning for baseball (1997) : 专门讲什麽是棒球员该具备的体适能训练 (里面不讲棒球技术，只讲训练何者对棒球有益) : 从饮食、热身、伸展一直谈到如何训练核心肌群力量、速度、敏捷性、以及爆发力 : 书中强调先训练核心肌群的一个程度，如腿四头肌、臀部、腹、背等主要力量来源的肌肉群 : 当核心肌群有力之後，再去训练速度、敏捷、爆发力 : 例如药球(Medicine ball)、Plyometric Training等方法 : 它也有附上非球季的参考菜单，虽然是十年前的书，但它是本很容易阅读的入门书 : 书本的最後几页有附上一般守备员和投手的12周菜单样本，可以拿来参考 : 建议搭配一本讲肌肉生理构造的书，这样才知道书中讲的部位在何处 : 像我是搭配 Strength Training Anatomy (2005)，这本书非常赞 : 在Amazon可以试阅几面内容，可以了解各种重训的动作，将会训练到哪些肌肉群 : (成大图书馆只有 Women Strength Training Anatomy，同一作者) : 附上一个讲投手conditioning的网址，里面有小影片可以看，还有一个PDF档的菜单样本 : http://www.baseballconditioning.net/index1.htm : 投手最重要的是旋转肌群(rotator cuff)的训练，因为这四条肌肉是小肌肉群 : 一般重训很难练到，我看到大部份是用弹力管(tubing)来做肩部的训练 : 哑铃也可以，但效果比较没那麽好，哑铃主要还是拿来训练二头肌、三头肌、三角肌等 : 讲得有点杂，没什麽条理，如果要找网路资料，可以试着以 : baseball conditioning, rotator cuff, plyometric 当关键字搜寻 : 应该有很多有用的资料可供参考 I would say that this is not what he needs because basically, this is not for beginners. for most of us playing baseball as a hobby, what we lack is a not-too-bad mechanism, instead of a body like Carl Malone. if you have seen junior high players who accept traditional baseball training play, you will know what i am talking about. they can easily throw a ball much fsater than you do but they just look like a wood cane, and you probably look like Carl Malone. why? becuase they have much better mechanism. ok, like i say, everything is about mechanism, so as long as i can improve my machanism, i can improve my baseball skills!! all right, things become much easier because i can find lots of knowledge from any source about pitching and i believe the stuff you get is correct. but, the result might be very disapointing.... because your max speed just increases from 98km/hr to 101km/hr. and now you become angry and i won't be surprised at all that you come to me and call me a lier..... so what's wrong?? it is because you think you understand the book and you do follow the book and now you throw a baseball in a right way, but in fact, not at all. your mechanism still looks lousy and those kids still play better than you and probably laugh at you. because "your body can't allow you to do that until your body condition improves, most of the time, your arm softness and body coordination." not believe it! try to pitch side by side with those kids and ask you best friend watch if you have chance, I bet even he won't lie to you becuase their arm looks like a fresh spring and yours like a rigid steel stick. all right, now you must be become angry and want to know what the hell the answer to maximize the speed of the got damn baseball out of your hand!! the answer is "keep practice in a right way and you better know this, it is also a long way. it is impposible you can improve overnight unless the ball you threw yesterday we called it "basketball" not "baseball". those kids are good because they just play baseball like 7-11 stores. how long you play baseball a week?? 8 hours?? you can do the math how many times they play than you do. to sum up, "to play and play right. the more you play, the more you improve" is my answer for you. it is no need to do too much body strengthening (it is necessary to do some to protect you body though), because it does no good for improving you baseball skills at your level. and the second one is called "telent". I know because I know. -- http://planestrain.myphotoalbum.com/albums.php --

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