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Exercise of the Week: 1-leg Supine Bridge with Hamstrings Catch

 Today's guest post comes from Cressey Sports Performance - Massachusetts coach, Josh Zall.

The 1-Leg Supine Bridge with Hamstrings Catch is an exercise we’ve been prescribing more frequently of late with a lot of our more advanced athletes at Cressey Sports Performance. A dynamic “drop-catch” offers an array of benefits for all athletes regardless of their chosen athletic endeavor.

Important Considerations:

When an athlete who is young, untrained, or generally hypermobile dives into this movement without the ability to adequately decelerate, it can be too challenging to drive a valuable adaptation. For an exercise that starts in a static position and quickly transitions into a dynamic movement that requires coordination, making sure the athlete is proficient in general hamstring strength and motor control is key.

The ability to get into and hold a single-leg bridge is the only true prerequisite for prescribing this movement in a program.

Benefits:

The exposure to a co-contraction is one of the biggest prizes of this movement. A co-contraction is a simultaneous contraction of the agonist and antagonist muscles to stabilize a joint against opposing forces, and the ability to create a co-contraction is a key for joint and connective tissue health for athletes. With hamstring strains plaguing athletes of all sports, having the ability to create a unilateral co-contraction and create concentric activity with the hamstring in a lengthened position is vital for lower limb health (think initial contact and take-off phase of a sprint; front foot strike in a pitcher’s delivery; or any side shuffles).

Something important to keep in mind is that co-contractions are not a central nervous system phenomenon, so exposing your body to situations where you need to co-contract while fatigued is important for connective tissue health. With that being said, this is an exercise that I typically program for an athlete as accessory work or in a movement (sprint/agility) day in their program - usually for 4-8 reps per set.

A simple way to regress to this movement would be to not allow for excessive knee extension on the catch. The opposite would be true when progressing this movement -- “catching” at end-range or close to end-range knee extension would increase the difficulty.

Enjoy!

About the Author

Josh Zall serves as a Strength and Conditioning coach at Cressey Sports Performance. He earned a Bachelor's Degree in Sport and Movement Science at Salem State University, and has internship coaching experience from both CSP-MA and Saint John's Preparatory Academy in Danvers, MA. 

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CSP Elite Baseball Development Podcast: Principles of Power Development

I'm flying solo for this week's podcast, as I take on a whopper of a topic: power development. My goal here is to take a large, seemingly complex topic and break it down into digestible constituent parts.

A special thanks to this show's sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you'll receive a free 10-pack of Athletic Greens travel packets with your first order.

Mentioned Articles/Resources: The Ultimate Offseason Training Manual, What I Learned in 2010, The Absolute Speed to Absolute Strength Continuum, and Rotational Power Master Class

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s a NSF-certified, all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today - 10 FREE travel packs (valued at $79) - with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I'd encourage you to give it a shot, too - especially with this great offer.

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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French Contrast Training and the Rotational Athlete

Today's guest post comes from current Cressey Sports Performance - Florida intern, Chris Larrauri.

Athletes often ask coaches, “How does this relate to my sport?” And, my internship at Cressey Sport Performance – Florida was no exception; athletes want to know how the work they’re doing is going to transfer to baseball performance. Some athletes are adamant that everything they do should be specific to their sport, and although I wouldn’t stick to SPP (Specific Physical Preparation) year round, I believe that it is necessary to get as specific as we can in the weight room when the time calls for it. This is where a method like French Contrast comes into play.

French Contrast training has been a hot topic in the S&C field for quite some time. Invented by a former French track and field coach, Gilles Cometti, but widely popularized by one of my mentors, Cal Dietz, the French Contrast method has shown to increase explosive strength and speed endurance. Strength may be king, but sometimes it’s necessary to stimulate the organism to create a different training effect. It’s great to produce high amounts of force, but as we know the rate at which an athlete develops that force also matters. In baseball, this impulse could be the defining factor between a 89mph and 95mph pitch, or a weak ground ball and 400-foot homerun.


Figure 1.1 – Graphic showing the difference in rate of force development and overall power output. Ben’s impulse is higher causing more total power output. Graphic is from “Triphasic Training: A Systemic Approach to Elite Speed and Explosive Strength Performance”

If an athlete already has a great strength foundation, then methods such as the French Contrast can take them to the next level. Now, I know what you are thinking: “How are some jumps going to increase velocity on the mound?” My response is, “Does it have to be jumps?” I love jumping for various reasons, but when it’s time to transfer skill acquisition to the field of play, jumps aren’t all that specific to the rotational proficiencies baseball requires. There is a time and place for jumps with rotational athletes, but more during the GPP (General Physical Preparation) phase. For the SPP phase, let’s break down what French Contrast training is.

The French Contrast method is simple. It’s a combination of complex and contrast training. Complex training is a heavy compound lift (around 85% 1RM) followed by a plyometric that’s close to the same motor pattern. Contrast training is a maximal or near maximal compound lift paired with a “back-off” lift around 50-60% of the initial lift or something that mimics the initial lift’s motor pattern. In both situations, the heavy lift is causing a PAP (Post Activation Potentiation) effect for the subsequent movement. French Contrast put its own spin on these two methods to create its own stimulus. The sequence of French Contrast training is as follows:

When people think of French Contrast, they typically think of the basic exercise selection in the table above, but what if we apply the principles to focus more on the transverse and frontal planes instead of sagittal? I believe this can be a game changer for the rotational athlete.

Let’s take a look at what a plyometric is so we can better understand the principles behind French Contrast training and how we can apply them in different ways. Yuri Verkhoshansky created what’s known as the “Shock Method,” and later, an American named Fred Wilt pioneered the term “plyometric,” (plyo, for short) from Verkhoshansky’s research on the method. Fred’s interpretation of a plyo is “an overload of isometric-type muscle action which invokes the stretch reflex in muscle.” This is crucial because you can get this muscle action in other ways besides just jumping. Medicine balls are a great way to replicate this action. We can replace the jumps with, say, rotational medicine ball shotputs and scoop tosses to get an adaption that is more specific to the rotational athlete.

With this premise in place we can now put our attention toward exercise selection. Below are a few examples that can be used (you'll rest 30 seconds between each exercise, but I've edited the videos to cut out the rest time) :

1. Split Squat Overcoming Iso (Maximal Effort): 7s/side
2. Rotational Med Ball Shotput (6lb): 3/side
3. Proteus Shotput (30% or 3-4RPE): 3/side
4. Accelerated Rotational Med Ball Shotput (6lb + band): 3/side

1. Landmine Lateral Lunge (85% 1RM w/070 Tempo): 1/side
2. Heiden (BW):3/side
3. Band-Resisted Heiden (BW+Band): 3/side
4. Accelerated Heiden (BW + Band): 3/side

1. 1-arm DB Bench Press w/Bridge (85% 1RM w/330 Tempo): 2/side
2. Med Ball Drop Chest Pass (6lb): x4
3. Rotational Landmine Press (30% or 3-4 RPE): 3/side
4. Accelerated Rotational Med Ball Shotput (6lb + band): 3/side

In conclusion, the principles of French Contrast can be manipulated to optimize transfer for almost any sport. That said, although this article may be covering how to adapt French Contrast training for different sports, I now understand that it may not be for every individual. So, you’ll need to assess the person in front of you to determine if it is appropriate or not. I will say that a nice discovery with using this method is that it’s not only effective, but also a lot of fun. And, if you come across an approach that safely delivers results while keeping athletes engaged, chances are that it deserves a place in your overall programming strategy.

References

Dietz, C. & Peterson, B. (2012) Triphasic Training: A Systematic Approach to Elite Speed and Explosive Strength Performance. By Dietz Sports Enterprise.

Verkhoshansky, Y. & Siff, M. (2009) Supertraining. Sixth Edition. Ultimate Athlete Concepts.

Verkhoshansky, Y. & Verkhoshansky, N. (2011) Special Strength Training Manual for Coaches. Verkhoshansky SSTM.
 

About the Author

Chris is a current intern at Cressey Sports Performance-Florida, where he works with baseball players at all levels ranging from professional to middle school. He assists in initial evaluations and exercise supervision. Prior experience to CSP includes time spent at the University of Minnesota under Cal Dietz; Jenks High School; Oklahoma Christian University; and as Owner of Synergy Performance. Chris graduated with a Bachelor’s Degree in Kinesiology from The University of Central Oklahoma. He is certified through the NSCA, PN-1, RPR & FRC. For more information, follow Chris on Instagram at @chris_larrauri.

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Pitching Mechanics: Is Lead Leg Blocking Enough?

Much more attention has been paid in recent years to the concept of the front hip pull-back/lead leg blocking in pitchers.

However, what gets overlooked is that there are a lot of athletes who do it well, but still struggle to consistently impart adequate force to the baseball and with the right direction. This can happen because of limitations further up the chain that interfere with transferring force to allow for clean ball release.

Foremost among these issues are adequate thoracic flexion and scapular upward rotation. These two attributes allow you to stay on the baseball longer. Imagine a car that has an extra runway to accelerate. As violent as it appears in still-frame photos, Max Scherzer is one of the best illustrations in the game for this - and it's remarkably well "synced up: 

Notice how the distance between his uniform number and belt increases early in the delivery, then decreases just prior to ball release. It isn’t this extreme for most pitchers, but it speaks to the interaction between the anterior core, thoracic spine, and scapular upward rotation. Is it any surprise that most anterior core exercises - rollouts, fallouts, flutters, inchworms, bear crawls, and stir-the-pot - are also great serratus anterior drills?

You can also challenge it in various ways with the chops aspect of your core stability program.

I also like this adjustment to a half-kneeling cable lift...which actually make it into a chop, but whatever!

It also opens up a great discussion on the role of infrasternal angle for another day (although we did delve in on it a bit with this podcast with Bill Hartman:

Have a great week!

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CSP Elite Baseball Development Podcast: Summer Training Strategies

We're coming out of a podcast hiatus to kick off a new season of the podcast, and the first episode back will be a collaborative effort among three Cressey Sports Performance -MA staff members: Pete Dupuis (Vice-President), John O'Neil (Director of Performance), and Jordan Kraus (Pitching Coordinator). They discuss the various options available to college pitchers in the summer, and highlight how we've attacked development in this population with our College Summer Development Program at CSP-MA.

A special thanks to this show’s sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you’ll receive a free 10-pack of Athletic Greens travel packets with your first order.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

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: Supported Elbow CARs

The benefits of controlled articular rotations (CARs) are now well known in the strength and conditioning and rehabilitation realms, thanks to Functional Range Conditioning teachings. One way in which we've evolved this approach is by taking a closer look at the position at which we perform our elbow CARs. Historically, they've been performed with the arms at the sides, like this:

However, I think there's a lot more benefit to be gained by performing them with the upper arms supported at 90 degrees of flexion, particularly in an overhead athlete population.

Here's why:

1. With more shoulder flexion, we are able to lengthen the long head of the triceps over both joints it crosses (elbow and shoulder). In the seated position, the long head of the triceps is actually shortened as a shoulder extensor.

2. In throwing athletes, you'll commonly observe Bennett's lesions, areas of increased calcification along the posterior glenoid rim. For most athletes, they're incidental findings in asymptomatic shoulders, but in some cases, they can get too big and cause rotator cuff pathology (I relate it to a speed bump that the cuff has to go over). While the true cause of Bennett's lesions has been debated in the sports medicine world, many are of the belief that it results from traction stress from the long head of the triceps (LHOT) tendon. The tendon attaches on the supraglenoid tubercle (which is on the inferior aspect of the glenoid) and extends up to the labrum and joint capsule. LHOT also eccentrically prevents excessive elbow flexion during the cocking phase of throwing (think of it being heavily lengthened in a shorter catcher-like arm action).

So, whether you believe it's related to Bennett's lesions or not, there's a strong anatomical basis for us to say that the long head of the triceps is an extremely important - but heavily underappreciated - muscle for overhead athletes. I've seen a lot of throwers over the years who've benefited tremendously from manual therapy on the triceps - and this mobility drill is a useful proactive initiative that'll help the cause as well.

3. At positions of 90 degrees of shoulder flexion or more, we get greater serratus anterior recruitment to drive the rotational component of scapular upward rotation - but also a reduction in latissimus dorsi tone that can restrict it. This is particularly important in athletic populations that tend to carry a lot of extensor tone and live in scapular depression and/or downward rotation. It also gives these folks a break from competing against gravity, so it can actually reduce protective tension of the upper traps.

4. Building on this last point, serratus anterior also works to preserve the convex-concave relationship between the scapula and rib cage, which is particularly important to address in the aforementioned athletes who may have acquired flat (extended) thoracic spines over years of extension/rotation. These athletes crave reaching, rounding, and rotating.

You can add this to a warm-up, use it as a filler, or plug it into a cooldown. Take your time with each rep, and be sure to drive not only full elbow flexion/extension, but also pronation/supination of the forearm.

If you're looking to learn a bit more about long head of the triceps, I'd encourage you to check out my Sturdy Shoulder Solutions course, as I delve into it quite a bit as part of my upper extremity functional anatomy module.

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The Best of 2021: Podcasts

2021 marked year 3 of the Elite Baseball Development Podcast. In all, we released 26 episodes in 2021 - and I learned a ton from some great guests. That said, here are our top five episodes from the year:

1. Current Concepts in Performance Training with Dan Pfaff - Dan discussed the key principles that enable coaches to have success regardless of the sport in question. He also reflected on his beginnings as a teacher, and spoke to the areas that are the “next frontiers” for us to learn about as an industry. We pondered the question, “How strong is strong enough?” and also examined how training loads and time of year impact muscle vs. tendon injuries.

2. Understanding Asymmetry with Ron Hruska - Ron shared some excellent insights on the origins of the Postural Restoration Institute; how polyarticular chains impact human movement; and what to do when we observe some of the common postural adaptations we see in athletes – particularly baseball players.

3. High Performance Nutrition Principles with Brian St. Pierre - In a closer look at the essentials of high performance nutrition programs. Brian discussed the perks and drawbacks of several current nutrition trends, and highlighted strategies one can employ to “tune out the noise” and get down to key foundational principles.

4. Developing Pre- and Post-Throwing Routines with Tanner Allen - Tanner and I discussed the common mistakes we see baseball players make during both the pre- and post-throwing periods. And, we provided some strategies for optimizing your preparation for throwing sessions, and well as improving recovery after they’re done.

5. Should Pitchers Take Time Off From Throwing? - I flew solo to tackle this commonly debated question in the world of developing pitchers. This is something I’ve pondered a lot over the years, and my position on it has evolved considerably.

Finally, while I've got your attention, be sure to check out our foremost sponsor from the past year, Athletic Greens. It’s an all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today – 10 FREE travel packs – with your first purchase. I use this product daily myself and highly recommend it to our athletes as well. I’d encourage you to give it a shot, too – especially with this great offer.

We're back to the regular EricCressey.com content this upcoming week. Thanks for all your support in 2021! We've got some great stuff planned for 2022.

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The Best of 2021: Strength and Conditioning Videos

With my last post, I kicked off the "Best of 2021" series with my top articles of the year. Today, we'll highlight the top five videos of the year.

1. Cross-Behind 1-arm Cable Row with Alternate Arm Reach - Courtesy of the imagination of Cressey Sports Performance – Florida co-founder Shane Rye, the cross-behind 1-arm cable row is a new horizontal pulling variation we’ve been using quite a bit in 2021. I elaborated on why that's the case here.

2. Band-Assisted Vertical Jump - Drew Cobin authored a great guest post on where this can fit into a power training program; check it out here.

3. 1-arm, 1-leg Kettlebell Swing with Rack Assistance - Published just lack week with an assist from CSP coach Josh Kuester, this one became an instant hit. Learn more about it here.

4. Prone External Rotation End-Range Lift-off to Internal Rotation - Many rotator cuff exercises focus on building strength/motor control/timing in positions that aren’t specific to the throwing motion, but this one forces overhead athletes to be proficient in positions that really matter.

5. Understanding and Measuring Passive Range of Motion - Measuring passive range of motion is a crucial step in any thorough movement assessment. However, it’s often – both intentionally and unintentionally – measured inappropriately.

I'll be back soon with the top podcasts of 2021!

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The Best of 2021: Strength and Conditioning Articles

With 2021 winding down, I'm using this last week of the year to direct you to some of the most popular content of the past 12 months at EricCressey.com, as this "series" has been quite popular over the past few years. Today, we start with the most popular articles of the year; these are the pieces that received the most traffic, according to my hosting statistics.

1. An Overlooked Function of Serratus Anterior - If you've followed my work for just about any length of time, you've probably quickly learned that I pay a lot of attention to serratus anterior for its profound impact on upper extremity function. And, this article was no exception.

2. 3 Shoulder-Specific Programming Principles - I ran a sale on my Sturdy Shoulder Solutions resource earlier in the year, and wrote up this piece to elaborate on some principles you'll find in that product.

3. 5 Lessons from a First-Round Draft Pick - In the 2021 Major League Baseball Draft, Cressey Sports Performance had 15 athletes selected – including three of the top 30 picks. Here are some important lessons you can learn from one of them.

4. Random Thoughts on Sports Performance Training: Medicine Ball Edition - This feature outlined some key medicine ball programming principles you can employ when designing strength and conditioning plans.

5. Thinking Beyond Diagnostic Imaging - In the past, I've written about the need for both "Medical" and "Movement" diagnoses. In reality, there might be a middle ground that helps to unify the two - and I discuss it in this article.

I'll be back soon with another "Best of 2021" feature. Up next, the top videos of the year!

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Exercise of the Week: 1-Arm, 1-Leg Kettlebell Swing with Rack Assistance

Today's guest post comes from Cressey Sports Performance - Florida coach, Josh Kuester.

In some cases, baseball players (especially pitchers) are told that they are fragile, and consequently a heavy dose of “corrective exercises” are handed out. But throwing a baseball is the fastest motion in sports, and hitting a baseball might be the most challenging task in all of sports. Baseball players are not merely finesse athletes; they are power athletes. I love integrating exercises that challenge both of these ends of the spectrum to some degree, and the 1-arm, 1-leg Kettlebell Swing with Rack Assistance is a perfect example.

Here are four reasons why I like this exercises with some of my thoughts as to how I might implement this variation with athletes:

1. Beauty in Simplicity

For coaches who train large groups of athletes with limited time (and/or resources), you understand that there is beauty in simplicity. Additionally, for baseball players, I think simplicity in the weight room is really important because their sport is highly complex. For a long time, CSP has been implementing medicine ball training as a staple for power development. There are numerous benefits to medicine ball training: plane specific power, fascial system development, lower and upper half connection. However, one element that might be overlooked is that throwing a medicine ball is relatively simple, and simple exercises have higher intent. The learning curve on the 1-Arm, 1-Leg KB Swing with Rack Assistance is very low and allows athletes to move a moderate load on a single leg with high intensity.

2. Unilateral and Sagittal Power Development

While the 1-Arm, 1-Leg KB Swing with Rack Assistance is more of a sagittal plane exercise, it is a unilateral variation and baseball is a unilateral sport. Additionally, in the early to mid-off season, we are not aggressively going after large volumes of transverse plane power development. In many cases, we are re-establishing sagittal plane mechanics before progressing to more frontal and transverse plane power exercises later in the off-season.

3. Contrast Training

Contrast training is something that we use at CSP from time to time. In short, contrast training is using a variety of exercises (anywhere from 2-4) that hit different points on the force/velocity curve to potentiate the neuromuscular system to produce more force. I like this variation because it fits in the rather large gap between absolute strength and absolute speed on the force-velocity cure.

This variation will fit nicely in a contrast training cluster of:

1. Safety Squat Bar Split-Squat from Pins
2. 1-Arm, 1-Leg KB Swing with Rack Assistance
3. Split-Squat Cycle Jumps
4. Band-Assisted Split Squat Cycle Jumps

Or:

1. 1-Arm, 1-Leg KB Swing with Rack Assistance
2. 1-Leg Broad Jump with 2-Leg Stick

4. Heel Connection

Pitchers and hitters alike often discuss the concept of “heel connection” and wanting to feel the ground. Staying connected in the back hip allows for better sequencing of hip and thoracic rotation when throwing/hitting, which results in more efficient transfer of energy from back-side to front-side. If an athlete gets into the ball of their foot too early, it can influence the magnitude and direction in which they apply force. I love this variation because it forces the athlete to feel the ground, and because the load is moderate, it forces the athlete to have heel reference; otherwise they will lose balance.

Final Thoughts on Performing and Implementing this Exercise

1. This is an exercise that I would only use for an athlete with a moderate to high training
age.
2. Pick a weight that you would use for a single leg RDL.
3. The added stability of holding the rack allows for high intent/speed with a moderate load.
4. The stabilizing hand should be just above hip height.
5. I prefer to have athletes perform this barefoot or in minimalist sneakers so that the athlete can feel the ground.

About the Author

Josh Kuester serves as a Strength and Conditioning Coach at CSP-FL. He began his collegiate career playing baseball at DIII UW-Whitewater where he played middle infield. After an injury plagued freshman and sophomore season, he ended up pursuing his bachelors from the University of Wisconsin and his masters from UW-Stevens Point. He is a Certified Strength and Conditioning Specialist (CSCS), and a board-certified Athletic Trainer (ATC). He has been a strength coach at the high school and collegiate level. In addition, he has coached various ages of travel baseball for Impact Sports Academy, a club baseball program out of De Pere, Wisconsin. From the fall of 2020 to the spring 2021 he served as a Sports Medicine intern at Northwestern University where he primarily worked with the football team. You can follow him on Instagram at @JoshKuester.

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