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Elite Baseball Development Podcast with Brandon Marcello

We're excited to welcome sports scientist Dr. Brandon Marcello to the podcast for Episode #14 for an in-depth discussion on sleep. A special thanks goes out to this show's sponsor, VersaPulley. It's an awesome option for challenging deceleration in multiple planes of motion, and has been an excellent addition to our training at Cressey Sports Performance. They've got a great 10% off offer going for our podcast listeners at http://www.VersaPulley.com/Cressey10.

Show Outline

  • What the four major components of recovery are, and how sleep influences these domains
  • Why sleep is vital for human performance and what the negative implications are for ignoring its importance
  • How individuals are actually born as early birds or night owls, and what strategies people should utilize to maximize their sleep regardless of their tendencies
  • Why routine is king when establishing quality sleep habits
  • What is sleep debt and why it is significant for people to avoid the accumulation of sleep debt over time
  • How impactful are naps for overcoming the accumulation of sleep debt, and how to best incorporate them
  • Why not all sleep supplements are everything they claim to be
  • What easy adjustments athletes can implement to improve their sleep beyond the well-known strategies already commonly practiced
  • How athletes can combat the negative implications of their current sleep situation
  • Why coaches should encourage their athletes to value their sleep, and what strategies they can use to aid in their players accumulation of quality sleep

You can follow Brandon on Instagram at @bmarcello13 and Twitter at @bmarcello13.

Sponsor Reminder

This episode is brought to you by VersaPulley. The VersaPulley offers flywheel training and one benefit of training with a flywheel is inertia. The faster the flywheel is moving, the more the user must decelerate the inertia that is created - and we know training deceleration is a huge piece of preventing athletic injuries and enhancing performance. While there are a few flywheel training options on the market, the VersaPulley is the only one that that allows you to train at any point along the force/velocity curve, and in multiple planes of movement. If you want to train at any speed, any load, and any direction, the VersaPulley has got you covered. They've set up a great discount of 10% for our listeners; you can learn more at http://www.VersaPulley.com/Cressey10.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

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Exercise of the Week: Side Bridge with Top Leg March

This go-round of the Exercise of the Week comes from Cressey Sports Performance - Massachusetts coach, Cole Russo. Before we get to it, though, just a quick heads-up that I'm running a weekend flash sale on my Understanding and Coaching the Anterior Core presentation. You can get 30% off with the coupon code CORE30 at checkout; just head HERE to get more information and purchase.

Key Coaching Points

1. This could simply be a progression from the traditional side bridge, in that there is less stability and more stress on the lateral core.

2. In terms of pitching, sometimes lateral flexion of the trunk will be a compensation for abduction of the pelvis to create force and generate momentum from the stretch. Similarly, a traditional side bridge can accomplish the same thing. This is more specific to the joint actions of pitching because the lead leg moves to hip flexion (just like the top leg in the exercise). CSP pitching coordinator shared an awesome post on this a while back:

 
 
 
 
View this post on Instagram
 
 
 
 
 
 
 
 
 

1️⃣: A hip load mistake I see a lot with pitchers, as they start their descent down the slope of the mound. 2️⃣: Visual on pelvis-on-femur abduction. 30 degrees of P-O-F abduction is "normal" and pitchers usually couple this with lateral flexion of the spine as they try to load their back hip. A little bit of lateral flexion isn't bad, but you have to leave room in your hip socket for force production through abduction. This pic was taken from a new book I'm reading called Kinesiology of the Musculoskeletal System by Donald Neumann. ⚾️Video by the one and only @nancy_newell, and video bombs from Franklin J. (@frankduffyfitness) #cspfamily #csppitching #elitepitchingdevelopment #backhip #mlb #minorleaguebaseball #collegebaseball #highschoolbaseball #baseballcoach #pitching #pitchingcoach #pitchingdrills

A post shared by Christian Wonders - EPD (@csp_pitching) on

3. During the gait cycle, it is common to see what is referred to as the Trendelenburg Gait. This happens when the hip abductors are weak and the pelvis falls downward relative to the femur; usually accompanied with another compensation of lateral trunk tilt. The exercise emphasizes hip abduction, anti-lateral flexion, and hip flexion against gravitational forces that relate to the same weaknesses associated with the Trendelenburg Gait.

4. The positions of this exercise resemble the “figure-4” position that is assumed during the sprint cycle. When sprinting, it is necessary for the trunk to transfer force and stabilize the body against multiplanar forces so that the center of mass can directed linearly. Training the trunk to resist lateral flexion can help with this. Training the trunk to resist lateral flexion in biomechanically relevant joint positions can make you Usain Bolt. Core exercises eventually need to be progressed to something more dynamic. Once motor control and appropriate stability are demonstrated, progression to a quicker leg action action will make it more of a reactive stimulus for the nervous system.

5. Never underestimate the value of variety! Subtle additions like this to exercises that have already been rehearsed are a novel stimulus for the brain and can really enrich the motor learning process. The right amount of struggle is a good thing. Consistent patterns with minimal struggles and errors means there is a need for a new stimulus.

6. We'll usually program this as a 10-15 second isometric hold in the first few weeks of doing this exercise, and then progress to marching in subsequent weeks. It'll be sets of 8 per side in those who are more highly trained. This can be done as a warm-up, or used for multiple sets later in the training session.

About the Author

Cole Russo is a strength and conditioning coach at CSP-MA. You can follow him on Instagram at @SwoleThomas.

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Elite Baseball Development Podcast with Miles Mikolas

We're excited to welcome St. Louis Cardinals pitcher Miles Mikolas to the podcast for Episode #13. A special thanks goes out to this show's sponsor, Versaclimber. It's my absolute favorite conditioning option, and they've got a great 10% off offer going for our podcast listeners at http://www.Versaclimber.com/Cressey.

Show Outline

  • Why Miles decided to stay close to home and attend Division 2 powerhouse Nova Southeastern in FL
  • How adding weight, gaining strength in the right places, and improving body awareness while in college allowed Miles to make a velocity jump and become an MLB draft pick
  • How Miles quickly ascended through the minor leagues, but realized the consistency needed to be a mainstay in MLB
  • How he worked to become a more consistent pitcher in all facets of his game as a result
  • How Miles transitioned from a reliever to a starter
  • Why Miles added a slider to his pitch arsenal as a starter and how this shorter, harder breaking ball complements his big, loopy curveball to challenge hitters in a different dimension
  • Why Miles chose to bet on himself and leave MLB after the 2014 season to play in the Nippon Professional Baseball League in Japan
  • How being exposed to the Japanese style of baseball taught Miles many invaluable lessons
  • How Miles refined his arm action in 2015 to 2016 to take unnecessary stress off his arm
  • Why Miles values first pitch strikes and works to play the percentages to efficiently get hitters out
  • How Miles models his throwing and lifting program in season on a 5-day rotation
  • What it is like for Miles to pitch to one of the greatest catchers of all-time, Yadier Molina, and what young catchers can take away from this legend’s unbelievable knowledge and skill set

You can follow Miles on Instagram at @magic_mikolas39 and Twitter at @lastoneformiles.

Sponsor Reminder

This episode is brought to you by Versaclimber. In addition to being a phenomenal option for training all across the energy systems continuum, the Versaclimber exposes individuals to important fundamental movement patterns: scapular upward rotation, hip extension, and a synced-up crawling pattern. It's also non-impact, and can therefore be used with a wider variety of clients than other conditioning modalities. They've set up a great discount of 10% for our listeners; you can learn more at http://www.Versaclimber.com/Cressey.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Strength and Conditioning Stuff You Should Read: 6/10/19

It's been a quiet week on the blog in light of my travel commitments and the onboarding of a lot of college athletes at both CSP facilities over the past week. Luckily, there's some good content from around the 'Net for me to share with you:

EC on the OPEX Podcast - Robbie Bourke interviewed me for this podcast about a month ago, and we honed in on long-term athletic development in particular.

EricCressey.com Interview with Dr. Jason Hodges - I gave a presentation to our staff about diagnostic imaging in the throwing shoulder, and it reminded me to "reincarnate" this interview I did with radiologist Jason Hodges a while back. Check it out and you might never look at MRIs and x-rays the same way.

47 Lessons from Pat Rigsby - This post is a few weeks old, but I've been meaning to work it into one of these recommended reading compilations. Pat does a lot of consulting on the business side of fitness, and this post shares a lot of the potential avenues through which he can help fitness professionals.

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Elite Baseball Development Podcast with AJ Pollock

We're excited to welcome Los Angeles Dodgers outfielder AJ Pollock to the podcast for Episode #12. A special thanks goes out to this show's sponsor, Versaclimber. It's my absolute favorite conditioning option, and they've got a great 10% off offer going for our podcast listeners at http://www.Versaclimber.com/Cressey.

Show Outline

  • How AJ’s experience as a multi-sport athlete growing up in Connecticut allowed him to enjoy being a kid and develop into a well-rounded athlete
  • How AJ went from an unnoticed player his junior year of high school to a star on the Connecticut baseball scene by the end his senior season
  • What the college recruiting process was like for AJ as a standout hitter from the Northeast
  • How AJ remained a successful hitter as he seamlessly transitioned from high school baseball to Division 1 competition at Notre Dame
  • How the game of baseball has changed since AJ was drafted a decade ago
  • How AJ has been able to utilize the influx of data in baseball to shorten the learning curve in his game and make meaningful adjustments to his hitting approach
  • How AJ balances trusting his instincts and sticking to what works for him with the data revolution in baseball
  • Why self-awareness, attention to detail, and continuous refinement have allowed AJ to remain consistent over the course of his career regardless of the level of competition
  • What AJ’s typical batting practice routine is to prepare for a game
  • How AJ has become one of most consistent defensive outfielders in the MLB
  • How AJ has learned to manage his emotions daily and how he trains mentally to remain positive through the ups and downs of the game of baseball

You can follow AJ on Instagram at @AJPollock_.

Sponsor Reminder

This episode is brought to you by Versaclimber. In addition to being a phenomenal option for training all across the energy systems continuum, the Versaclimber exposes individuals to important fundamental movement patterns: scapular upward rotation, hip extension, and a synced-up crawling pattern. It's also non-impact, and can therefore be used with a wider variety of clients than other conditioning modalities. They've set up a great discount of 10% for our listeners; you can learn more at http://www.Versaclimber.com/Cressey.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Strength and Conditioning Stuff You Should Read: 5/31/19

I hope you had a great week. Let's kick off the weekend with some good recommendations from around the 'Net:

Connor Ryan on Training, Therapy, and Working to Blend the Model - Connor is a former CSP intern who now works as a physical therapist for the Phoenix Coyotes. He always offers great insights into how to help people get better, and he's less married to particular philosophies than he is to getting results. That makes for a great educator, and this chat with Mike Robertson is a good example.

Joel Jamieson on the Vigor Life Podcast with Luka Hocevar - The information Joel shares in this podcast with Luka Hocevar is invaluable for every coach and trainer. I don't normally share podcasts with so much swearing, but the knowledge shared in this one overcomes it!

What if Your Gym Was Chasing a a 3-Star Michelin Review? - My business partner, Pete Dupuis, offers up some tips on how hospitality from the restaurant business has direct parallels in the fitness industry.

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Elite Baseball Development Podcast with Richard Bleier

We're excited to welcome Baltimore Orioles relief pitcher Richard Bleier to the podcast for Episode #11. A special thanks goes out to this show's sponsor, Pedestal Footwear. Head to http://www.PedestalFootwear.com and enter the coupon code EC20 and you'll receive a 20% off on your order.

Show Outline

  • How Richard’s complacency in high school limited his growth as a ballplayer and how his experience at Florida Gulf Coast provided the discipline he needed to arrive at purposeful development
  • How Richard remained patient and persevered through an extensive minor league career
  • What transformed Richard from a career minor leaguer to one of best statistical pitchers to ever toe a big league rubber
  • Why Richard moved away from relying so heavily on his fastball and how mixing his pitches to include more changeups allowed him to become a more consistent and effective pitcher
  • How commanding the inner half of the plate revolutionized the way Richard attacks hitters and how this led to the development of his cutter
  • How Richard extracts value from analytical information on hitters while still playing to his strengths to create a plan that inspires confidence against the best hitters in baseball
  • Why Richard considers himself the most unlikely big leaguer of all time
  • What characteristics in coaches have helped and hindered Richard’s development throughout his career
  • How Richard’s parents have proven to be his most supportive (and embarrassing) fans as he reflects on the best moments of his minor league career
  • How Richard strained his lat in 2018 and how he worked diligently and intelligently to rehab from this injury successfully

You can follow Richard on Instagram at @RichardBleier.

Sponsor Reminder

This episode is brought to you by Pedestal Footwear. As featured in Men's Health, Women's Health, Hufffington Post, and MSNBC - and trusted by the top strength coaches in the world - Pedestal Footwear is on a mission to get athletes out of traditional sneakers and into Pedestals to help mitigate injury and improve performance. They're durable enough to handle all of your training needs; I LOVE them for deadlifting because they keep me in contact with the ground and have a patented grip design for added traction. They're made in the USA and can fit in your pocket. Pedestal also offers cool customization and wholesale options. If you head to www.PedestalFootwear.com and enter the coupon code EC20 at checkout, you'll get 20% off on your order.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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The Most Important Coaching Responsibility

We have an 11-week-old baby in the house, and my wife is breastfeeding her. We also have a twin four-year-old daughters. A few weeks ago, I found them both pretend breastfeeding their toy babies because - obviously - they want to be like Mommy.

A few weeks before that, I took those same four-year-olds out to breakfast while Mommy slept in after a sleep-deprived night with the newborn. As we were leaving the restaurant, one of my daughters jumped up and grabbed my arm as I was carrying hot coffee. I spilled a little bit of it, and muttered, "Dammit." In the car on the ride home, her sister began singing, "Dammit, Dammit, Dammit" in her car seat. I'm sure a lot of the parents out there can relate to the shock value of the first time your kids swear because they heard it from you. Eye-opening, to say the least.

This isn’t specific to parenting or my kids, either. I can remember wanting to do whatever my older brother did, and as a result, falling for a lot of jokes growing up. When I was in eighth grade, and he was a senior in high school, I would’ve done anything he told me to do (and often did).

Athletic companies pay high-profile athletes to wear their shoes and clothing because younger athletes are impressionable and will, in turn, want to wear them, too. The Kardashians can sell just about anything to their followers. Advertising wouldn’t exist if it wasn’t for impressionable consumers, and young kids and teenagers are far and away the most impressionable. In fact, current models suggest that the brain isn't fully mature until age 25. I can even look back on things I purchased when I was 30, and wonder what the heck I was thinking.

Advertising can be both intentional and unintentional, favorable and unfavorable. The Journal of the American Academy of Child & Adolescent Psychiatry reported that "the overall suicide rate among 10- to 17-year-olds increased significantly in the month immediately following the release of 13 Reasons Why" (a Netflix series about suicide). There's even research demonstrating that "including a patient's photo with imaging exam results may enable a more meticulous reading from the radiologist interpreting the images, as well as a more personal and empathetic approach." Even brilliant minds can be unknowingly swayed by outside messages, and that's on top of their intrinsic confirmation biases, too.

Where am I going with all this? We have a lot of coaches reading this article. And, whether they appreciate it or not, these coaches are some of the most profound influences on young athletes’ development. Whether coaches like it or not, they are constant walking advertisements for what young athletes should say, do, and look like. And, I’d argue that they’re among the most impactful advertisements because of a) the number of exposures they have to athletes and b) their positions of authority.

I know of training facilities that market heavily to young athletes in spite of the fact that their coaches’ social media presences - and even their facility walls - glorify alcohol consumption. At the very time when many of these teenagers' parents are fretting over whether these impressionable kids will go off to college and make irresponsible decisions surrounding alcohol, these kids are being bombarded with pro-alcohol messages by some of the most respected people in their lives - in what should be an unconditionally positive environment. Mix in some unedited music with explicit lyrics and racially offensive language, and you're not exactly making a case for being a strong influence on kids socially as you make them stronger physically.

Taking it a step further, I'll take some heat for this, but...

[bctt tweet="It is fundamentally indefensible to coach a team of impressionable kids while you have a wad of tobacco in your mouth."]

We can all debate how impactful these messages are, but at the end of the day, it's hard to deny the facts that a) kids are very impressionable and b) these messages certainly aren't yielding any positive outcomes.

All too often, coaches think that the most important decisions are about periodization, conditioning, pregame warm-ups, or some other X and O. The truth is that good coaching starts with making good decisions yourself and modeling those decisions to the athletes in front of you. Much like people need to be healthy humans before they become high-performing athletes, coaches needs to model behavior to that promotes healthy decision making off the field before they can work to optimize performance on the field.

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Elite Baseball Development Podcast: College Recruiting with Matt Hobbs

We're excited to welcome University of Arkansas pitching coach Matt Hobbs as our guest for this tenth episode. A special thanks to this show's sponsor, Pedestal Footwear. Head to http://www.PedestalFootwear.com and enter the coupon code EC20 and you'll receive a 20% off on your order.

Show Outline

  • How high school athletes can take ownership of their recruiting process and demonstrate their desire to invest in a college program authentically and effectively
  • Why college coaches appreciate accurate, succinct information
  • How pitchers and hitters alike can provide information that matters to these coaches
  • How players should capitalize on the large quantity of televised collegiate baseball games to study, learn, and identify what they need to do to get to the next level
  • Where parents and players should be investing to improve their chances of success
  • Who college coaches seek information from when inquiring about a potential recruit
  • Why parents should refrain from overselling their child’s abilities and how they can more effectively communicate with college coaches
  • What parents and players should be aware of in order to identify and avoid ill-motivated, sketchy college recruiting practices
  • Why players need to look beyond the name of a university and identify what their big rocks are for success in college and life thereafter
  • What Matt’s most impactful lessons are in his experience as a player and coach

You can follow Matt on Twitter at @Hobbs_38.

Sponsor Reminder

This episode is brought to you by Pedestal Footwear. As featured in Men's Health, Women's Health, Hufffington Post, and MSNBC - and trusted by the top strength coaches in the world - Pedestal Footwear is on a mission to get athletes out of traditional sneakers and into Pedestals to help mitigate injury and improve performance. They're durable enough to handle all of your training needs; I LOVE them for deadlifting because they keep me in contact with the ground and have a patented grip design for added traction. They're made in the USA and can fit in your pocket. Pedestal also offers cool customization and wholesale options. If you head to www.PedestalFootwear.com and enter the coupon code EC20 at checkout, you'll get 20% off on your order.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
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Strength and Conditioning Stuff You Should Read: 5/20/19

I hope you had a great weekend. Here's a little recommended reading for the week ahead.

Show and Go: High Performance Training to Look, Feel, and Move Better - I turn 38 today, so I decided to put Show and Go, one of my more popular resources, on sale for 38% off. Just head HERE and the discount (from $59.99 to $37.19) will be automatically applied at checkout.

EC on the Lift the Bar Podcast - I joined Stuart Aitken on his podcast to chat about fitness industry success and building up career capital.

Gym Owner Musings: Installment 14 - My business partner, Pete Dupuis, always shares some good nuggets in these brain dumps. They're must-read for gym owners.

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LEARN HOW TO DEADLIFT
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