What is anaerobic training?
The body has three energy systems. These are the ATP/PC, lactic acid and aerobic systems. The ATP/PC and lactic acid systems are grouped as the anaerobic systems. Anaerobic simply means without oxygen, therefore meaning that the ATP/PC systems do not use oxygen in the energy production, whereas the aerobic system does.
Anaerobic training is where the ATP/PC and lactic acid systems are improved to work more efficiently and resynthesise adenosine triphosphate (ATP). This is mainly achieved through anaerobic interval training. This type of training involves the athlete working at a high intensity for a short amount of time and with short rest periods. As the ATP/PC system is only the major energy system for around 10 seconds, and the lactic acid system for around 1 minute, to improve these systems, an athlete must work within these time zones. It takes around 2 minutes for one's PC levels to replenish, this is the maximum time each rest period should be so that the body learns to replenish the PC quicker. Exercises such as short sprints and shuttles are examples of anaerobic interval training methods. Working towards one's anaerobic threshold will also improve the anaerobic systems.
Muscles will develop at higher tolerance for lactic acid build up when anaerobic training is performed. With anaerobic training, muscles increase in strength and mass. Speed and endurance are also improved through the combination of high intensity and small rest periods.
Anaerobic training is where the ATP/PC and lactic acid systems are improved to work more efficiently and resynthesise adenosine triphosphate (ATP). This is mainly achieved through anaerobic interval training. This type of training involves the athlete working at a high intensity for a short amount of time and with short rest periods. As the ATP/PC system is only the major energy system for around 10 seconds, and the lactic acid system for around 1 minute, to improve these systems, an athlete must work within these time zones. It takes around 2 minutes for one's PC levels to replenish, this is the maximum time each rest period should be so that the body learns to replenish the PC quicker. Exercises such as short sprints and shuttles are examples of anaerobic interval training methods. Working towards one's anaerobic threshold will also improve the anaerobic systems.
Muscles will develop at higher tolerance for lactic acid build up when anaerobic training is performed. With anaerobic training, muscles increase in strength and mass. Speed and endurance are also improved through the combination of high intensity and small rest periods.
Why is it important in softball?
Softball is a game where both the anaerobic and aerobic energy systems are used. However, the anaerobic system is used in high intensity and short periods. For example, when one is running the bases, they have to run around 1.5 meters between each base. Once the ball has been hit, the batter must sprint towards first base to beat the ball from getting to the base first. If the hit is far enough, the batter can run more than one base. But this is not all. If the ball is thrown to the base the batter was heading towards, they must retreat back to the previous base to stop themselves from getting out (shown in the video below). This process involves stoping, running and sliding/diving. These manoeuvres are all performed in quick succession and with instinctual reaction times. Running from home to first takes around 3 seconds, and around 2 seconds to get to the other bases. A home run would take, on average, around 12 seconds. (Statistics found from C. Bristow, http://www.softballexcellence.com/servlet/Page?template=in_art_0088, 2014) This, therefore, shows that the anaerobic systems would be used in these runs, in particular the ATP/PC system. Thus, training this system to be more efficient will increase muscular strength in the legs to power the athlete around the bases and will also increase the speed in which an athlete will make it to the next base.