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Supinated Feet Thoughts

Heavy pronators get all the attention, but supinators warrant some special considerations as well. My high arches have survived over two decades on hard gym floors, and this strategy is one reason why:


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The Best of 2022: Guest Posts

I've already highlighted the top articles I put out at EricCressey.com in 2022, so now it's time for the top guest posts of the year. Here goes…

1. Exercise of the Week: Barbell Drop Split-Squat - Cressey Sports Performance - MA coach Ethan Dyer introduced a single-leg progression that delivers some extra benefits over classic lunges and split squats.

2. 5 Warm-up Options to Improve Hip Extension - The ability to access hip extension while the opposite hip flexes is crucial in sprinting, throwing, hitting, and a myriad of other athletic endeavors. In this article, Cressey Sports Performance - Florida coach Dylan Lidge outlined a few dynamic ways to challenge hip extension in a warm-up.

3. 5 Drills for Dynamic Trunk Deceleration - Cressey Sports Performance - Florida coach Eduardo Valle shared five deceleration drills that are helpful for just about any type of athletes, but especially in the rotational realm we live in on a daily basis.

4. 4 Training Principles to Make the Most of Your Speed Work - There's a heavy bias toward contralateral pressing and rowing in today's strength and community world, and as Ethan Dyer (again!) shared in this article, we need to give ipsilateral options some love.

5. Wall March Variations for the Win - Wall marches are drills that have been used commonly over the years in the strength and conditioning and track and field communities. Unfortunately, many coaches don’t appreciate how much you can build on the basic wall march to teach a number of different movement competencies. In this article,  Dylan Lidge shared some of our favorite variations on this classic drill.

I'll be back soon with more highlights from 2022.

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The Best of 2022: Strength and Conditioning Articles

With 2022 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. Why We Shouldn't Compare Kids in Sports - One of the more concerning trends I’m seeing on the youth sports scene is the how often the youngest kids are compared to their peers. In this article, I dug in on the problems with this approach:

2. Positions vs. Pressures- About 15 years ago, I attended a two-day course with Dr. William Brady, a well respected chiropractor and manual therapist in the Boston area. During the event, he said, "Biomechanics is a combination of physics and biology. Put another way, it is the study of load applied to human tissue." It was the most succinct and encompassing definition of biomechanics that I'd heard, so I frantically scribbled it down in my notes - and I've had it in the back of my mind to this day each time I've evaluated movement. This article explains why.

3. Why You Can't Feel Your Serratus Anterior Working - I received an inquiry from a follower who asked why it's so hard to "feel" serratus anterior targeted exercises. There's a fair amount to unpack in this regard, so I recorded this video on the topic.

4. Exercise of the Week: Slideboard Lateral Lunge with Eccentric Band Overload - I picked up this exercise from my buddy, Ben Bruno - and it's clearly not only a hit with me, as it got a lot of traffic when I shared it with a baseball-focused audience.

5. Exercise of the Week: Supported Elbow CARs - This was my New Year's Day 2022 post, and it stood the test of time as one of the most popular pieces of content for the year.

I'll be back soon with another "Best of 2022" feature. Up next, the top guest posts of the year!

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Counterbalance Corrections

We often use an anterior counterbalance to improve an athlete's ability to get depth, particularly on squat patterns. However, I've found that cueing a reach at the same time gets us even higher quality movement. A quality reach drives the scapula into rotation around the rib cage via the serratus anterior instead of just a dump into scapular anterior tilt. Think of it as the difference between an active and passive counterbalance. As you can see in the video on the right, adding a light band can help an athlete feel that reach better.

And while I've got your ear, don't forget about the current Black Friday/Cyber Monday 25% off deals we having going on right now. You can learn more HERE.

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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2022 Black Friday/Cyber Monday Sales!

Just like everyone else on the planet, I'm offering some great Black Friday/Cyber Monday sales. We're just going to kick it off a week early so you have time to sort through it all! From now through next Monday (11/28) at midnight, you can get 25% off the following resources by using the coupon code BF2022 at checkout.

These eight resources can be purchased through my secure website:

Sturdy Shoulder Solutions - My most recent product release delves going into a ton of depth on some important topics with respect to upper extremity evaluation, programming, and training. Learn more HERE.

CSP Innovations - A collaborative effort by the Cressey Sports Performance staff about a variety of topics. Learn more HERE.

The Specialization Success Guide - A great resource for those looking to pursue strength gains on the big three (squat, bench press, deadlift). Learn more HERE.

The Ultimate Offseason Training Manual - This was the first book I wrote, and it's stood the test of time because of how much of the writing was based on principles that'll last forever. Learn more HERE.

Understanding and Coaching the Anterior Core - A presentation that will bring you up to speed on an important aspect of core training for health and high performance. Learn more HERE.

The Truth About Unstable Surface Training - This e-book covers one of the more controversial topics in the training and rehabilitation worlds today. Learn more HERE.

Everything Elbow - A quick presentation that highlights the key aspects of taking care of throwing elbows. Learn more HERE.

The Art of the Deload - A special report that helps you sort through various approaches to deloading in training programs. Learn more HERE.

And, these two resources I co-created with Mike Reinold can be purchased through his website:

Functional Stability Training (includes Core, Upper, Lower, and Optimizing Movement) - We cover everything from assessment, to programming, to coaching cues, to bridging the gap between rehab and high performance.

Optimal Shoulder Performance - This is a great "primer" on the basics of the shoulder.

Remember, just enter BF2022 to get the discount.

Enjoy!

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Why You Can’t Feel Your Serratus Anterior Working

Recently, I received an inquiry from a follower who asked why it's so hard to "feel" serratus anterior targeted exercises. There's a fair amount to unpack in this regard, so I recorded a video on the topic:

I dig in much deeper in my popular resource, Sturdy Shoulder Solutions. You can learn more at www.SturdyShoulders.com.


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Now Available: Short-Sleeve Black CSP Hoodies!

I'm happy to announce that we're making the 2022 edition of the Cressey Performance Hoodie is available for purchase.  These have been super popular with our in-person athletes, and with hoodie season upon us, it seemed like a good time to share them with a larger audience!

These run pretty true to size, and are $39.99 plus shipping.  You can pick up your size by clicking on one of the following links:

Small

Medium

Large

Extra Large

XXL

Enjoy!

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CSP Elite Baseball Development Podcast: Jon Berti

We welcome Miami Marlins utility player Jon Berti to the latest podcast. The current MLB leader in stolen bases, Jon shares insights on developing speed and refining a baserunning approach. He also speaks to the importance of defensive versatility, and highlights how his multi-sport upbringing has contributed to his long term development.

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.

 

You can follow Jon on Instagram at @Jon_Berti.

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 - 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!

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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CSP Elite Baseball Development Podcast: What Makes a Fastball Elite with Matt Ellmyer

We’re excited to welcome Cressey Sports Performance - Florida associate pitching coordinator Matt Ellmyer to this week’s podcast for an in-depth discussion on how we evaluate the most important pitch in baseball: the fastball. Matt discusses the evolution of fastball usage in the game today, and highlights key metrics utilized to measure its effectiveness. Finally, he covers what pitch characteristics beyond just velocity that pitchers can develop to optimize their fastballs.

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.

 


You can follow Matt on Twitter at @MattEllmyer and on Instagram at @CSPFL_Pitching.

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 (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!

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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5 Warm-up Options to Improve Hip Extension

Today's guest post comes from Cressey Sports Performance - Florida coach, Dylan Lidge.

The ability to access hip extension while the opposite hip flexes is crucial in sprinting, throwing, hitting, and a myriad of other athletic endeavors. To ensure true hip extension, the heel, knee, pelvis, rib cage and head need to be stacked. Here are few dynamic ways to challenge hip extension in a warm-up.

Side-Lying Hip Extension Iso Holds to Wall - You should be able to draw a straight line from the bottom knee to the ear. Keep full foot contact onto the wall. Aim for a 30 second hold.

DB Goblet Hip Flexion End-Range Lift-offs - The goblet load keeps the athlete in a stacked position and is a great way to get the core activated. The athlete should “push the floor” under them and “stay tall” to ensure the glute extends the hip. Aim for a 5 second hold.

Arms Overhead High Knee March with Med Ball - The med ball challenges the athlete to go into hip extension and shoulder flexion without compensating. Control the pace for 15yds.

Split Squat Iso Hold - Back Heel Pressed to Wall - The back heel into the wall helps the athlete utilize their glute and hamstrings for hip extension. Hold for 30 seconds.

2-arm KB Racked High Knee March - Cue the athlete to exhale at the top of each rep. The kettlebells challenge the athlete to establish good core stiffness in a stacked position. Perform 8 reps on each side.

About the Author

Dylan Lidge serves as a Strength and Conditioning Coach at Cressey Sports Performance - Florida. Prior to joining the staff, Dylan completed an internship at CSP-FL in the summer of 2020. He graduated from the University of Illinois Urbana-Champaign with a B.S. in Kinesiology. He is currently studying at the University of Illinois-Chicago for his MS in Kinesiology with a concentration in Biomechanics. At UIC he holds a position as a teacher's assistant in an exercise technique course, as well as an instructor for a personal fitness course. In 2019, he interned with the UIC Strength and Conditioning staff assisting with the baseball team. Dylan has coached baseball at the collegiate, high school, and youth levels.

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