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Training Subsystems in Baseball

By Tim Rodmaker, Professional Baseball Strength and Conditioning, 01/14/19, 12:00PM CST

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Programs should utilize multi-joint multi-planer exercise that enhances the nervous systems’ ability to recruit subsystems (muscle synergies) through improved coordination of muscles working together as a unit.

Introduction: In athletics, muscles work in coordinated synergies to create movements and accelerate, decelerate and stabilize forces.

Athletic movements that are recruited by the nervous system are termed muscle synergies. Muscles synergies work as a coordinated unit to isometrically stabilize, accelerate, and decelerate forces during athletic movements and rarely work in isolation.

There are four main muscular subsystems that you can develop with specific exercises in order to develop optimal performance in athletes. These include the anterior oblique subsystem, deep longitudinal subsystem, lateral subsystem and posterior oblique subsystem.