Random Thoughts on Sports Performance Training – Installment 5
Written on August 21, 2014 at 9:08 pm, by Eric Cressey
This week, I've been working my way through Mike Robertson and Joe Kenn's new resource, The Elite Athletic Development Seminar. It got the wheels turning in my brain, and the end result was a new installment of Random Thoughts on Sports Performance Training. Here goes...
1. Experiences are more important than stuff.
I had a good text message exchange with one of our pro athletes yesterday where we discussed how long-term happiness was really much more about the experiences you have than it is about the stuff you possess. When you're on your death bed, you'll look back a lot more fondly on time with family, lives you've positively impacted, and things you've accomplished. You won't be thinking about the nice car you drove, or overpriced watch that you wore.
I wish that this is a mentality that more young athletes would apply to their long-term athletic development. An amazing coach and great camp can literally change a young athlete's life. As an example, I'm always psyched to see our young athletes getting the opportunity to "rub elbows" with our pro and college athletes, who have a ton of wisdom they can impart.
On the flip side, I can't say that I've ever seen an athlete's life change dramatically when he bought an expensive new bat or glove. Don't get me wrong; appropriate equipment and apparel are super important for athletic success. However, does a 12-year-old kid need a new glove and bat every single year? It's not like he grows out of them like he would a pair of cleats, and those funds could surely be better devoted elsewhere.
It goes without saying that many young athletes (and their parents) have limited financial resources. I wonder if they'd be in a better position to succeed if they applied the stuff vs. experiences logic to how they managed these resources in the context of long-term athletic development.
2. The process is often more of a reward than the destination.
This is an awesome video that does more justice to this point than anything I can write. These kids will take away important life lessons even though they might not have won their last game. Kudos to the head coach for a job well done.
3. People are asking the wrong questions about weighted baseball throwing programs.
At least 3-4 times per week, someone asks me what I think about weighted balls. I've written about this subject in the past (here), and while my approaches have evolved substantially over the years, I'm still a fan of weighted ball programs - as long as they're implemented with the right athlete, at the right time.
There is actually a ton of research supporting the efficacy of weighted ball programs; they've been around for a long time now, but only caught on in popularity in recent years. What's different about the ones out there now, though, are that they are much higher volume (number of throws) and performed with significantly heavier and lighter balls than ever before. If you crank up volume and use more extreme intensities, you'll get more extreme results - both in terms of fantastic improvements and in throwers who actually get hurt.
So, the question shouldn't be "do weighted balls work?" Rather, the question(s) should be, "Am I physically prepared enough to take on an aggressive weighted ball program, and how can I best fit it into my developmental calendar?"
If you're a 16-year old kid who just finished a 120-inning competitive year and your rotator cuff strength is terrible, weighted baseballs aren't what you need; rather, you need rest from throwing, and quality strength training work.
If you're a professional player with a perfect 14-16 week throwing progression spanning the course of the off-season, you have a great 8-12 week block with which you can work to "get after it." Using Indians pitcher Corey Kluber as an example, we started his 2013-14 off-season throwing program on December 9, and then integrated more aggressive weighted ball work in weeks 5-9 of his off-season throwing program. The big league off-season is so short that you can't get a ton of quality work in without compromising rest after the season or mound work going into the season.
Conversely, many of our minor league guys will started throwing November 25, and got in about eight weeks of weighted ball work (as part of comprehensive throwing programs that also worked in long toss, flat grounds, and bullpens) before heading off to spring training. Each case is unique, so each program needs to be individualized to the player.
4. Postural Restoration Institute (PRI) drills are an "equalizer" for strength and conditioning professionals.
You've likely heard me allude to the Postural Restoration Institute here on the blog in the past - and with good reason: incorporating PRI drills into our training has been the biggest game-changer in our approach over the past 4-5 years. One of the key principles of PRI is "resetting" individuals to a neutral posture prior to training. We're all asymmetrical, but many folks take this asymmetry (and/or heavily extended posture) to an extreme, and we have to get their alignment back closer to "normal" before we squat, deadlift, sprint, jump, or take on any of a number of other athletic endeavors.
Historically, when folks were deemed to be "out of neutral," we'd need a manual therapist to do soft tissue work, joint manipulation/mobilization, or various hands-on stretching techniques. As Robertson noted in his first presentation of the EAD Seminar DVD set, PRI changed the game for strength and conditioning professionals by enabling them to re-establish neutral in clients and athletes with non-manual techniques, specifically positional breathing drills. Effectively, these drills provide for "self realignment."
Sure, PRI is just one of a few tools in the toolbox nowadays that can be used to accomplish this goal, but it's the one where I've seen the quickest changes.
5. Avoid movement redundancy within the training session.
One point I've made a lot in the past - and Robertson reiterated in one of his presentations - is the fact that many young athletes have a "narrow functional movement base." Basically, they've specialized in a particular sport so early that they've missed out on gross movement competencies (or lost ones they already had from early childhood development).
While we might not be able to change the tendency toward specialization, we can change how we manage athletes who do choose to specialize. In particular, we need to expose them to a broad range of activities that create a rich proprioceptive environment when they come in to train. Key to success on this front is making sure that there aren't redundancies within the training session in terms of movement challenges. For instance, you wouldn't want to have a half-kneeling overhead medicine ball stomp, then a half-kneeling landmine press, then a half-kneeling cable row, then a half-kneeling cable chop, and a half-kneeling cable external rotation. Rather, you'd be better off mixing and matching with tall kneeling, split-stance, standing (bilateral), and even single-leg.
The same "redundancies" should be avoided throughout the training week, too, but I've found that if you do a good job of making sure there isn't this kind of overlap in each specific training day, the longer training periods seem to take care of themselves. If you look at how Joe Kenn structures his tier system style of training, you see that redundancies just don't happen because he rotates among total-upper-lower exercises in each of his training days. I'm a firm believer that exercise selection is the single most important programming variable, and this illustrates one more reason why that's the case.
Speaking of Kenn and Robertson, their Elite Athletic Development Seminar DVD set is on sale for $150 off through tonight (Friday) at midnight. I've really enjoyed watching them, and would consider them an outstanding investment for any strength and conditioning professional. It's an experience, not just stuff! Check it out HERE.
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