Getting faster, building strength key to playing batter

By Jackie Ansley

Q: During my off-season conditioning, while I was able to get through runs and sprints, I noticed some numbness in my toe (right foot, second toe from the right) when I walk. Any thoughts on how this happened? I’ve checked my shoe sizing, etc. Everything seems fine. If left untreated, am I facing any potential problems?

Jackie: Without seeing the way you walk or run, it would be hard for me to answer that. Numbness can come from many issues, not just your shoes. Usually, I refer people to a podiatrist or an orthopedic specializing in the feet to find out what the issue might be. I would go see a doctor so that you don’t aggravate it further or take a chance on damaging the foot. Ask the doctor what kind of exercises you can do or what type of medical needs you may require. I’d do this now. Don’t wait.

Q: I’m moving to the 4-position and need to gain muscle and strength. What weight lifting techniques are the best for building muscles?

Jackie: Becoming faster and building your strength are key components to playing better. Form is everything when trying to become stronger. More weight and less repetition will help you build muscle. If you are just starting out, I’d suggest getting help from an expert who has experience working with high-level athletes to help design a complete strength-training program. This will help insure that you have good form. You don’t want to get hurt and set yourself back.

Q: What is the best cardio workout for my freshman team, as most of them are not used to full conditioning?

Jackie: When conditioning a team, you want to try and protect the knees, shins and ankles. Having your team condition in the preseason on the surface they will play on is the best thing you can do. You could also use a pool to help take stress off the body. This helps download the joints.

Q: My starting five typically plays the majority of the game, however, when bench players come in I get frustrated because they aren’t warmed up. Is there anything they can do on the bench to stay warm or get warmed up before they go in?

Jackie: This is a difficult situation, as you generally sub quickly on an as needed basis. The only way to have them properly warmed up is to give them some time before putting them in, which generally is not possible. There must be an understanding that a couple of trips up and down the floor are needed for your players to loosen up and get into the flow of the game. The other option is to keep a mini tramp and a bike behind the bench, and if subs or starters are on the bench and feel themselves getting tight, then they can take ownership to hop on one or both to stay loose.

About Jackie:
From player, to coach, to director of specialized exercise conditioning programs for the likes of Nike and adidas, to clinician and speaker, Jackie Ansley has been enriching the lives of athletes in all sports around the world. The premise behind her training program – Speed, Agility and Quickness (S.A.Q.) – is to increase and utilize speed, agility and quickness in training and performance in all types of athletic pursuits. These techniques help train athletes from middle school to the professional ranks.

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