World Series fitness: Cliff Lee knows how to use off-season fitness work to improve game

November 2, 7:51 PMSan Jose Fitness ExaminerAmy Rabinovitz

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Philadelphia Phillies' Cliff Lee pitches to the New York Yankees during the
first inning of Game 5 of the Major League Baseball World Series Monday,
Nov. 2, 2009, in Philadelphia. (AP Photo/Julie Jacobson)

31-year-old Cliff Lee may look dominating in the 2009 World Series against the Yankees, but much of what he is showing is the strength and power that comes from a good off-season workout routine.

View a photo gallery of Lee's 2009 postseason

The left-handed Phillies pitcher has had his share of fitness issues. 

After winning 18 games in 2005, in 2007 Lee was hampered by an abdominal sprain in spring training that kept him benched for the beginning of the season, throwing mechanics that were out of whack, and in September was suffering from a stiff neck as well. 

After a 6.29 earned run average in 20 games, he was sent back to the minors and only called back when the roster expanded in post-season.  Even then, he had four appearances, all from the bullpen.

That year, he spent his off-season at work: he worked on his pitching fitness and mechanics, and set out to completely recover from the abdominal sprain.  He roared back in 2008, and a glance at his Wikipedia page tells the story:  In 2008 his winning percentage of 88% was the twelfth best of all time, and the fourth best by a pitcher starting a minimum of 30 games, Behind only Randy Johnson, Ron Guidry, and Lefty Grove (all also left-handers). Lee's winning percentage is the second best in Indians history, behind Johnny Allen's 93.8% (15 wins, 1 loss, in 24 games) in 1937.

The University of Michigan Health System defines an abdominal muscle sprain as, "A strain is a stretch or tear of a muscle or tendon. People commonly call such an injury a "pulled" muscle. Your abdominal muscles may be strained during a forceful activity."

The problem can be mild or serious, but unless handled quickly, can linger.  Ice is the immediate treatment, followed by rest and anti-inflammatory treatment.  The key to a fitness workout - both after the initial problem has been resolved and before-the-fact as a way to prevent abdominal sprain - is to strengthen the abdominal muscles sufficiently. It's all bout those core exercises:  building all the abdominal area, including sit-ups, crunches, adductor stretches and abdominal strengthening. 

Yoga and pilates are also good ways to build abdominal strength, one reason so many professional athletes have taken up these two disciples. 

Always warm up before doing core  exercises, and if you are working with weights start by having a few sessions with a certified trainer to ensure good form, proper breathing, and a tempo that will maximize your time. One of the key mistakes people make when doing abdominal exercise is working too fast, and relying on momentum instead of control.

Mechanics of pitching, for the would-be great who wants to start, involve a lot of stretching, flexing, extensions, rotations and abductions.  The American Sports Medicine Institute recommends the "Thrower's Ten" Exercise program.

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