With only a day to spare, here's the April edition of Random Thoughts on Sports Performance Training.
1. Don't forget pauses can be beneficial with single-leg training, too.
Working pauses into your lifting can yield tremendous benefits, as they reduce contribution of the stretch-shortening cycle and force a lifter to work much harder to produce force from a dead-stop. For some reason, though, they usually only get applied to "big bang" bilateral exercises like squats, bench presses, and (obviously) deadlifts. I actually really like to program pauses into single-leg work to improve carryover to what athletes really encounter in athletics and the real world. Here's an example:
2. Try the 1-arm cable rotational row from a low setting.
I love incorporating rotational rows in our athletes' programming. Many coaches only program this as an upright variation where the cable is set at chest height. I think this overlooks the importance of athletes learning how to "accept" force on that front hip. Hip rotation rarely occurs in isolation in athletics; rather, it is generally concurrent with flexion/extension and abduction/adduction. By lowering the cable a bit, you challenge things in a bit more of a sport-specific manner - and, in the process, add some variety to your athletes' programs.
3. Make sure put your intensive rotator cuff work after your overhead work.
I recently reviewed a program that paired Turkish get-ups with cable external rotations. While both are great exercises, the last thing you want to do is fatigue the rotator cuff before you go overhead, where it needs to work really hard to keep the humeral head depressed relative to the glenoid fossa. Likewise, be careful about doing all your cuff stuff early in the session, then progressing to overhead carries later. My feeling is that you just do enough to turn the cuff on during the warm-up, then train your highest stabilization demands (e.g., overhead supporting/carrying), and then head to the more direct (fatigue producing) stuff.
4. Different strength qualities make different athletes successful.
We have two athletes - both left-handed pitchers - make Major League Baseball debuts this week. The first, Jack Leathersich, is a relief pitcher for the New York Mets, and he just has one of those insanely "quick arms." In other words, it's almost as if he doesn't know how to throw a ball softly; it really jumps out of his hand. I think it's a function of his natural "reactive ability."
The second, Tim Cooney, is getting a start in his big league debut today for the St. Louis Cardinals. He's not as naturally reactive as Jack is, but you could make the case that Tim is the strongest pound-for-pound professional pitcher we train. I've seen him do Turkish get-ups with a 100-pound kettlebell, and walking lunges with the heaviest dumbbells in the gym. He can make up for less reactive proficiency by falling back more on pure strength. I think this "strength reserve" also helps Tim as a starter, whereas reactive capabilities tend to fall off as fatigue sets in, which is probably why Jack has thrived as a reliever.
This static-spring relationship closely parallels the absolute strength to absolute speed one I shared in the past.
The more "static" guys are strong and need more reactive training, which largely takes place on the speed end of the continuum. The more "spring" guys need to keep prioritizing strength as a foundation for effective stretch-shortening cycle function, as you can't display force quickly if you don't have enough force in the first place.
I'll be back soon with another installment during the month of May!
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Today's guest post comes from physical therapist Eric Schoenberg, who is an integral part of the Elite Baseball Mentorships team. Enjoy! -EC
Baseball is a game of ritual and tradition: lucky socks, pre-game meals, stepping over lines, special handshakes, and on-deck habits are all part of the “rhythm” of the game. Unfortunately, other “old-school” traditions are still the norm when it comes to the management and prevention of injury on the diamond. It is clear that we are moving in the right direction with new technologies and smarter training; however, injuries continue to pile up. A difficult question to answer is: are any of these injuries avoidable or are players already “damaged goods” by the time they get to the professional ranks? Some things are out of our control, but clearly we can do better.
Here are four opportunities for us to make a difference:
1. Identify the signs before there are symptoms.
The best form of treatment is prevention. The best rehab for a pitcher is one that does not exist at all. To support this point, a sign is a warning that something bad is about to happen. Some examples of objective signs in an at-risk pitcher are a decrease in velocity, loss of location/command, and ROM changes. This might be a loss of total glenohumeral ROM, internal rotation, or shoulder flexion; scapular upward rotation; elbow extension; forearm supination; and hip rotation. Or, it may be a significant increase in shoulder external rotation (see here and here for details). Some examples of subjective signs are poor body language, lack of confidence, altered communication, and working slower on the mound – just to name a few. Once a pitcher does become symptomatic, we need to take it seriously. I am not implying that we need to baby our athletes (there is enough of that going on!), but on the flip side, the solution is not to ignore the pain and “pitch through it.” As always, the truth is often found somewhere in the middle. In 15 years, I have yet to come across a pitcher that ended up needing surgery that did not first have signs and symptoms that were either missed or ignored.
2. There is no such thing as “normal soreness.”
To piggyback on point #1, the expectation is not that a pitcher will be pain-free 100% of the time. That is unrealistic. There is unavoidable stress and tissue breakdown associated with pitching. If there isn’t, my guess is the pitcher is not throwing very hard! However, I would like to make this point loud and clear: There is no such thing as “normal soreness.” By definition, if things were normal, then there would not be soreness (and certainly not pain). To this point, one could argue that throwing a baseball 100x at 85-100MPH is not “normal,” either, so what can we do about it? Let’s follow this rule: if a pitcher presents with pain, tightness, or fatigue in the front of his shoulder or the inside/outside of their elbow or forearm following an outing, then he needs an evaluation and treatment. If a pitcher presents with soreness in their glutes, core, and posterior cuff, then he needs some rest and a pat on the back for a job well done. Remember, just because the pain or soreness is common doesn’t make it right.
3. One size never fits all.
I can’t think of a situation in baseball (or life) where one approach works for everyone. For example, not every baseball player needs to stretch or “loosen up.” Most players are already too loose or lax and need to gain stiffness and stability with their pre-game routine. They need to warm-up and activate. Yet, at every level, we see teams line up and stretch before games. This robs their bodies of the good stiffness that they have worked to develop in the gym and during the off-season. We need to warm the tissues up and take the body through the appropriate ranges of motion to prepare to play; however, we don’t need to stretch these tissues right before asking them to generate massive amounts of force. For these loose-jointed individuals, throwing, sprinting, and hitting will provide all of the “stretching” that’s needed.
Another example that needs to be looked at is too many reps of strengthening or band exercises done right before activity on the field. If we don’t want to overstretch an athlete prior to playing, then we certainly don’t want to fatigue them. A fatigued pitcher has a 36x higher chance of getting injured than a non-fatigued pitcher. Let’s save the fatigue for the innings on the field and not with hundreds of band reps or a 50-pitch bullpen session before the 1st pitch is even thrown.
4. Avoid this question.
The worst question you can ever ask a pitcher on a mound visit or in the dugout is “How are you feeling?” This same question is asked every day on fields across the world and yields no valuable information. Any pitcher, at any level, will answer, “I’m good, coach.” If they don’t, they are playing the wrong sport.
Instead of asking this question, we should be using our experience as professionals to make unemotional decisions to best help our players stay healthy for the entire season.
It is our job is to acquire as much information as we can through experience and observation to make the best decision possible with the data that we have at that moment. Players lie. It is a way of showing their competitive spirit to stay in games and try to help their teams win. It’s called adrenaline. It’s not their fault. It is our fault for asking bad questions that have no good answers. The pitcher’s job is to get outs, not to decide what soreness is “normal.” That is what what we get paid to do.
Let’s close by comparing injury management in baseball to one of the world’s most successful companies. Apple talks about avoiding the “sameness trap.” This is the thought that if you ask a consumer what they want, they will tell you to do what other popular companies are doing. Steve Jobs worked to avoid this by not asking his customers what they wanted, but instead, giving them what they didn’t know they needed. So, let’s stop asking the same questions and getting the same generic answers and worked towards continuing to change the culture in baseball and help our athletes get better results.
If you are interested in learning more about our approach to managing baseball athletes, we'd love to see you at one of our Elite Baseball Mentorships.
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It's that time of the year when our baseball players are in-season, so things get a bit quieter around Cressey Sports Performance. Sometimes, it's even so quiet that my staff members film videos like this:
As impressive as this reverse stunner was, I actually get even more excited about taking a step back to work "on" the business instead of "in" the business when quiet season rolls around. Often, this work on the business consists of "audits" on everything from assessment, to programming, to coaching cues; we want to know how we can get better. One topic that came up during one of these discussions was the recent trend of fitness professionals and some physical therapists insisting that upper body carrying variations with appropriate joint positioning would suffice for arm care. Examples would include things like Turkish Get-ups, or bottoms-up carrying variations:
While I absolutely love all these exercises, I firmly believe that they are only a few pieces of a larger puzzle - and this brings me to this arm care mistake:
Not selecting exercises that appreciate the true functional demands placed on the shoulder and elbow during throwing.
The problem with the "carries are enough" mindset for shoulder health is that this opinion is heavily predicated on the assumption that we're talking about general population folks who don't have to stabilize extreme positions like end-range external rotation during the late-cocking phase:
A 90/90 External Rotation Hold would be a much more appropriate training strategy that would appreciate the unique joint position demands of throwing, as Eric Schoenberg demonstrates:
Another example would be the crazy distraction forces that occur at the shoulder during ball release:
A rhythmic stabilization at the ball release position probably yields better carryover to the act of throwing:
Most of the research on isometric training shows a 10-15 degree carryover in strength from the joint angle trained. In other words, if you don't train anywhere near end-range external rotation, don't expect to be strong in that incredibly crucial position.
I've only spoken to joint position specificity thus far, though, and there is more to this discussion. Baseball players also need to handle some pretty crazy velocities of arm speed - particularly with respect to shoulder internal rotation and horizontal adduction, as well as elbow extension. Good programs start out by building strength through these patterns:
Once a solid strength foundation is in place, we need to begin to challenge athletes on the velocity end of the spectrum:
Very simply, to keep throwers healthy, you need to challenge both cuff strength and cuff timing - and do so at functional significant positions. In my opinion, just relying on carrying variations doesn't really accomplish either of these challenges correctly, and you can't carry in the positions that really matter.
As a final point, I'll add that I think it's a leap of faith to say that a largely reflexive muscle group (the rotator cuff) will automatically fire across an entire population when we know that structural deviations from normalcy (e.g., asymptomatic cuff tears, labral pathology) are widely prevalent.
Carrying and supporting variations are absolutely fantastic and I'll continue to use them a ton, but in my opinion, it's shortsighted to say that they can serve as a complete replacement to more "functional" arm care drills that replicate the forces and positions our players encounter on the field.
If you're looking to learn more about our comprehensive approach to arm care, I'd strongly encourage you to check out an upcoming Elite Baseball Mentorship.
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Today's guest post comes from former Cressey Sports Performance intern, John O'Neil, who has a huge interest in long-term athletic development. Enjoy!
In his book, Drive: The Surprising Truth About What Motivates Us, author Daniel Pink outlines what defines true intrinsic motivation. As a coach, we clamor for multiple things: control, results, and motivated clients. In dealing with young clients, how do we develop a young athlete from someone who can’t define the word motivation into someone who comes to exemplify the definition of the word? Using strategies I learned practically and have organized through Pink’s motivation structure, here’s an outline of how I incorporate subtle motivation tactics while also gauging a youth athlete’s motivational progress.
According to Pink, true motivation is a blend of three factors; autonomy, mastery, and purpose. You can’t have mastery or purpose before you have autonomy. Autonomy in the training process is a client’s ownership of their program, understanding that while they are provided structure and coaching, they are the one executing the movements and looking to improve upon their given goals.
Mastery is the ability to perform the process of the given program to the point where variables – movement type, loading scheme, structure – need to be altered periodically to maintain both psychological interest and physiological adaptations.
Purpose is a client’s awareness that movements they are given have reasons in progression towards their goals and the client feeling the need to continue the process to optimize performance.
While this progression is long-term, when these pillars are in place, we have created true motivation within the client. What kind of strategies can we practically implement to lay the foundations for autonomy, mastery, and purpose?
Autonomy: We provide the client with structure, but at what point is structure overbearing to the point where it diminishes an athlete's motivation? There needs to be an element of client responsibility within the process. Challenge your athletes to make decisions in the weight room as they will have to on the field. Incorporate options, not demands. Practically:
Have your youth athletes carry their own programs and write in their own weights. While this sounds simple, how can something seem like it's truly yours if you never carry it, and you can't make your mark on it?
Instruct clients on where to be, but make them responsible for being there. For example, once the kid knows where the warm-up area is, it shouldn't be up to us to lead them there and take them through foam rolling each time. Make sure they're doing what they should be without coaching everything again. Knowledge is power. Allow them to use knowledge you've given them.
Let the client participate in the process of picking weights. Once they know an exercise and have an idea where to start, give them the option of choosing, say, 5 pounds heavier or 10 pounds heavier on the next set. I have one rule with my clients in regards to this: if you pick your own weight from options I give you, you better be confident in your decision. If not, I choose. Confidence in your selection will breed confidence in the movement and in the process in general.
Have them rack and load their own weights. While a coach can and should help sometimes, a coach should never do all of the work for a youth athlete. Make them responsible for their own process and be respectful of where they are.
Consider incorporating varying rep and/or rest schemes. There is nothing wrong with throwing in an exercise here and there that is listed as “6-8” or “8-10” reps. Assuming the client is proficient in the movement and not blowing past technical failure, this forces the client to make a decision while amidst the action. Is there anything more similar to sport than that? Another, and often times easier applicable option, is to allow rest to be up to the client. Give them a window - i.e., 3-4 minutes for a heavy strength set, or 30-60 seconds in conditioning - that makes them take responsibility for when they start the next set.
Include the youth athlete in the scheduling process. In my experience, there seems to be a clear middle school/high school divide in terms of kids knowing their own schedules. Most middle school kids leave it up to mom to be chauffeured from activity to activity, not necessarily knowing what comes next until it's almost time, whereas most high school kids have knowledge of their schedules. While you can't practically leave it 100% up to many kids, you can at least broach the conversation and force them to think about when the best time for them to come back in would be.
Mastery: Training models should stress the process, not the outcomes. We can monitor and control the process, but we can’t control the outcomes. We can, however, have a heavy influence on the outcomes and give our youth athletes as much opportunity for success as possible. A kid doesn’t necessarily have to be able to execute every movement to a “T” without coaching (most won’t), but they should gain knowledge of what they are trying to do and the difference between wrong and right. They should be held accountable to follow coaching when given and communicate with the coach about what they felt and how it went. Practically:
Over time, the client should gain knowledge of the names and positions of given exercises, and they should be held accountable in doing so. If something says “half-kneeling cable chop” and the client routinely goes to the squat rack for it, we’re in trouble. The process can’t be mastered until it is understood.
Allow this process to shift from a conscious one to an unconscious one. A foam rolling series, for example, isn’t “mastered” until someone can just go from one spot to another without being told and can hold a conversation in doing so.
To steal a quote from Eric, our most important job as coaches is to prepare our athletes for the day they are on their own. While coaching and monitoring will always be paramount, our clients will hopefully go on to play at the next level and won’t always be able to train with us. By the time they do so, they should have an understanding of types of things they should and shouldn’t be doing/feeling.
New variations are understood to be progressions of previous ones. If you spend a month goblet squatting a kid and then progress them to a double kettlebell front squat, you shouldn’t have to re-teach anything except the intricacies of the grip. If you have to, the kid really hasn’t put that mental effort into it that would allow us to believe they have taken ownership of the process.
Purpose: At this level, the client craves training. They know that the training process is a contributor towards the success they have experienced with their goals, and that without it, they would not have achieved their level of success. You no longer have to stay on top of the athlete about keeping up with things like in-season training or any take-home mobility drills you’ve given them. Rather, you know that it has become as important to them as it is to you. Our practical motivational strategies are moot point with this type of client; they are already ingrained within them. We program and monitor with the goal of optimizing progress, but coaching becomes more guidance than dictation. Success experienced by an athlete with purpose and true intrinsic motivation breeds the desire to continue the process that got them there and builds a craving to experience success at a higher level. It should be every coach’s goal to have a stable of clients that exhibit this.
About the Author
John O’Neil is a strength and conditioning coach at The Annex Sports Performance Center in Chatham, NJ and Drive495 in New York, NY. He previously interned at Cressey Sports Performance and Ranfone Training Systems. You can contact him at joh.oneil@gmail.com and on Twitter.
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It's Marathon Monday here in Massachusetts, but just in case you're not here to experience the excitement (or marathons don't excite you, anyway), here's some good reading to atone for it:
EliteFTS Sports Performance Podcast - I was interviewed for this last week, and we covered a host of business and training topics. Hope you enjoy it!
No More Pulled Hamstrings! - My good buddy Mike Robertson shares five points on preventing hamstrings injuries. If you're looking for a quick introduction to the Postural Restoration Institute school of thought, this is a good teaser.
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How Sleep Can Make You Fat - Adam Bornstein discusses the many impacts sleep quality and quantity has on overall health. Suffice it to say that it's very important!
With The High Performance Handbook on sale for the first time ever this week ($50 off), I've been doing a lot of guest blogging and interviews for other sites to spread the word. If you're looking for a few hours worth of reading and listening, look no further!
In this installment of "Exercise of the Week," I want to introduce you to one of my favorite "introduction" medicine ball exercises, the Split-Stance Anti-Rotation Medicine Ball Scoop Toss.
It's incredibly useful for two primary reasons:
First, it trains hip/trunk separation through good thoracic mobility (as opposed to excessive lower back motion). Effectively executing this "separation" is key for high-level performance in any rotational sport.
Second, it teaches athletes to have a firm front side for accepting force. One common problem both hitters and pitchers can encounter is that they lack sufficient appropriate timing and multi-directional strength to “stiffen up” on the front side lower extremity.
If they can’t get this right in a controlled environment like the weight room, they sure as heck won’t be able to do it in a chaotic, competitive environment when they’re trying to adjust to a 83mph slider right after a 95mph fastball. Compare the demonstration video from above (Andrew is not a rotational sport athlete) to the following video of one of our professional pitchers, and you'll appreciate how trainable (and beneficial) these proficiencies are.
One additional point about this exercise: because there isn't aggressive hip rotation taking place, it's one of the few medicine ball drills I'll actually continue to utilize during the season with some of our baseball players. That said, I think it's a fantastic exercise that can be used for athletes and general fitness clients alike. Who wouldn't want to be more powerful with better movement quality?
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It's been a busy week, so I've gotten a late start to putting out new content. Fortunately, I came across some good reads from around the 'net. Check these out:
Common Arm Care Mistakes: Installment 5 - I published this article last year right around this time, and I think it's a good reminder for athletes who are both pitchers and position players. Managing weekly scheduling can be tough, and this article provides some thoughts on how to best accomplish it.
Teaching Humility and Success - Todd Hamer is an old friend of mine in the strength and conditioning world, and I loved this post from him on building character in our athletes.
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I'm a big believer in the importance of the "Assess, Don't Assume" mentality. However, it's crucial that assessments be approached the right way in order to deliver optimal results in strength and conditioning programs. Here are ten thoughts on the subject:
1. Assessments are an easy way to differentiate yourself.
With this era of semi-private training and bootcamps, there are still a lot of coaches and facilities out there that pay no attention whatsoever to pre-participation screenings. On one hand, it's a sad commentary on our industry, as one could argue that omitting assessments sets clients up for injuries. On the other hand, it creates an excellent opportunity for skilled coaches and trainers to differentiate themselves in a low-barrier-to-entry industry. If you're not assessing, you're just guessing! Make it a priority to start learning more about your clients/athletes.
2. Thorough assessments include both specific and general components.
In my eyes, every assessment can be categorized as either specific or general. Specific assessments may be anything from single-joint range-of-motion (ROM) assessments to the provocative tests physicians and rehabilitation specialists may use. They identify specific things like elbow extension ROM or whether a particular test elicits pain.
Conversely, general assessments look at global movements and evaluate multiple joints at the same time. Examples include overhead squats and push-ups.
The problem is that both kinds of assessments can fall short. As examples, you may see unstable young athletes who pass all ROM assessments (specific) with flying colors, but fold up like lawn chairs when they do an overhead lunge walk (general).
You may also see athletes with perfect overhead squats, but significantly limited knee flexion ROM that would make you concerned that they'd pull a quad (rectus femoris) while sprinting. These are just two examples, though; there are countless more we could cite.
3. You must always be willing to refer out.
You're better off being a great trainer/coach than you are trying to be an incredibly subpar physical therapist or physician. Even if you had a tremendous knowledge of provocative tests and rehabilitation techniques, as a trainer/coach, you don't have the same resources (e.g., diagnostic imaging equipment) these professionals have. Furthermore, diagnosing is outside your scope of practice, anyway.
I refer out every single week. It creates great opportunities for collaboration that will benefit our clients/athletes, and for our staff to learn from related professionals. If you see something on an assessment that raises a red flag, it's better to be safe than sorry.
4. Don't assess just for the sake of assessing; make it to the point.
My biggest assessment pet peeve is when the process takes too long. You can do an incredibly thorough evaluation in about 30 minutes, and most shouldn't even take that long. The only ones that would require more time would be those with extensive injury histories or other unique circumstances.
[bctt tweet="The sooner you're done assessing, the sooner you can get to training."]
5. Assess in the context of both injury history and functional demands.
As a follow-up to point #4, you never want to go into a movement assessment "blind" with respect to the person in front of you. Rather, it's best to first review a health history and have a discussion about training history, goals, athletic demands, and expectations. I find that it's best to perform an evaluation with a better knowledge of an individual's history than it is to look at movement and then work backward from it.
For example, if your pre-assessment discussion reveals that an individual was a baseball player growing up, you can expect to see more external rotation on his dominant shoulder. That might lead you to look more closely at whether he has adequate anterior shoulder stability, and whether his scapula upwardly rotates enough. It also might help to explain a low right shoulder.
Basically, you need to see the big picture; the "answers" are usually a combination of a bunch of tests, questions, and observations.
6. You have to emotionally separate yourself your personal biases when it comes to assessments.
Baseball players are the largest chunk of my clientele. As a result, I evaluate shoulders and elbows in a ton of detail.
Recently, we started training an NFL punter, though.
I did a thorough assessment with him, but let's just say that we didn't spend a ton of time worrying about verifying that he had perfect elbow ROM. Instead, we spent a lot more time looking at his core and lower extremity; otherwise, the assessment would have taken all day, and we'd acquire a lot of information that wouldn't have a significant impact on his programming.
7. Don't let hypermobile clients/athletes "cheat" assessments.
Just like you need to have both specific and general assessments, you also need to make sure to include both mobility and stability assessments. Hypermobile (loose-jointed) individuals are notorious for cheating assessments that are biased toward ROM. Comprehensive assessments need to also evaluate stability.
In this vein, the Functional Movement Screen does a good job of looking at both sides of the equation. The shoulder mobility, overhead squat, and straight leg raise tests are general assessments largely biased toward mobility, but the trunk stability push-up, hurdle step, rotary stability, and in-line lunge screens are all predominately stability challenges.
To learn more about how hypermobile folks can "cheat" assessments, check out my article, 15 Static Stretching Mistakes.
8. Have some feel; don't make new clients (or any clients) uncomfortable.
If a man is overweight and uncomfortable with his body, it's probably not a great idea to have him take his shirt off for a scapular screen. If a woman is seriously deconditioned, it's probably not a good idea to put her through a lunge assessment that she'll fail miserably. And, it's an even worse idea to do these things in front of a crowded gym.
Remember that the first day is as much about
building rapport and starting a friendship as it
is about evaluating how an individual moves.
As has been said in the past, "They have to know how much you care before they care how much you know."
9. Don't forget to highlight what individuals do well, too.
In How to Win Friends and Influence People, Dale Carnegie wrote, “It is always easier to listen to unpleasant things after we have heard some praise of our good points.” This point applies to fitness and movement assessments, too. Think about it: would you like to be criticized non-stop for 30 minutes? Probably not.
By contrast, if someone highlighted what you did well while also covering some important growth areas for you, wouldn't these suggestions be more well received? Absolutely.
Again, your goal is to establish a great relationship, not just analyze movement.
10. Remember that training is a never-ending assessment.
Every exercise is an assessment. Each time your clients and athletes move, they're providing you with information. The more you pay attention, the better you'll be able to individualize their programs and coaching cues moving forward.
If you're looking for more information on the assessment side of things, I'd encourage you to check out our Functional Stability Training series. These resources go into great detail on evaluating the lower body, upper body, and core.
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