Home Posts tagged "Baseball Training" (Page 3)

Strength and Conditioning Stuff You Should Read: 5/9/18

I hope you're having a great week. Stay tuned to EricCressey.com, as we started up my spring sale yesterday and will be running it for a good chunk of May. The first product featured is...

Understanding and Coaching the Anterior Core - This presentation covers an incredibly important topic, and is now on sale for 40% off. Just enter the coupon code SPRING (all CAPS) at checkout to apply the discount. This is some great continuing education material for under $9.

The Physical Preparation Podcast with John O'Neil - Cressey Sports Performance - Massachusetts Director of Performance John O'Neil hopped on Mike Robertson's podcast to long-term athletic development in baseball players. There are some great pearls of wisdom for anyone who works with middle and high school athletes.

Caffeine Consumption: How Much is Safe? - The crew at Examine.com pulled together some of the latest research on caffeine consumption to outline how much is considered safe for various individuals across the population.

Top Tweet of the Week

Top Instagram Post of the Week

 Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

How to Win 99% of High School Baseball Games

I've never coached a high school baseball game - or any game, for that matter. I have, however, worked alongside some tremendous high school coaches - from my time with Team USA, to our five staff members who've coached, to various close friends. And, I've watched more high school baseball games than I can possibly count (my fourth date with my wife was a high school state championship game in 2007). So, I feel reasonably qualified to comment on this topic - and I've run this theory by several accomplished coaches who have all agreed.

I'm of the belief that high school baseball games are rarely won; rather, they are lost. Usually, the mistakes far exceed the outstanding play, and the team who makes fewer mistakes invariably ends up on top. As Cressey Sports Performance - MA pitching coordinator Christian Wonders has said, "you have to win the free base war."

With that said, bear with me as I outline five things that virtually guarantee you wins in high school baseball.

1. Have a catcher who can receive/block.

There is nothing more painful to watch than a CATCHer who can't CATCH or block. It derails an entire game because you immediately take away a pitcher's confidence (impacting #5 from below) and have him worried about the running game all the time. The good news is that receiving and blocking is highly trainable - and in a relatively short amount of time - with good instruction as long as you have a player who isn't afraid to put in the work and roll around in the dirt. And, elite arm speed isn't necessary behind the plate at the high school level. This quality is highly trainable.

2. Make the throws and catches you're expected to make - and don't throw the ball around.

You don't need to have Andrelton Simmons' range or arm to be a good high school defender; you just need to be intelligent enough to not make big mistakes in overestimating your abilities. I'm a huge believer that paying strict attention to good, aggressive catchplay during the warm-up period pays big dividends in this regard. Most high school kids just shoot the breeze during inattentive catchplay, and most coaches rush the long toss period because they're anxious to get to other stuff during practice. This quality is highly trainable.

3. Have strong kids that can hit the ball hard.

This is where I'm going to nerd out a bit.  If you hit the baseball hard, you will get on base more often. It's follows logically, but with the increased focus on exit velocity in MLB in recent years, we can more easily quantify it. Take a look at the huge, linear relationship between exit velocity and batting average (not to mention the concurrent increase in HR percentage):

This shouldn't surprise you: a greater exit velocity will always enable balls to find more holes and gaps, and put more pressure on the defense to induce more errors (especially in high school baseball, where many young athletes are still legitimately afraid of the ball). I can guarantee you that the averages probably go up an additional 150-200 points in the high school game because defenders don't have as much range, parks are smaller, infields aren't as smooth, and a host of other factors. How realistic is it for high school hitters to attain these exit velocities? I asked my buddy Bobby Tewksbary, and he sent this along to me:

"High school exit velocities vary greatly depending on many factors like weight, strength, speed and skill. Using HitTrax, we see high school freshmen who are still prepubescent and struggle to break 70 mph. On the upper end, we recently had a high school junior hit a ball 108 mph. This is on par with - or higher than - our pro clients. Most varsity players are in the upper 80s to low 90s. Anything above 100 mph is usually reserved for D1 caliber players. As an example, we recently had a senior D1 commit (on HitTrax) hit a ball 106.4 mph and 481 feet."

Obviously, this doesn't take into account that you actually have to face live pitching, but if you're a high school hitter consistently hitting the ball 90mph+ in games, you can bet that you'll be hitting at a .400 clip.

As a frame of reference, the best Cressey Sports Performance "attendance" from a single team was the 2011 Lincoln-Sudbury (L-S) Regional High School baseball team that won the Massachusetts state championship. Of the 25 kids on the roster, 24 trained at CSP - and they hit .361 on the season. They scored 61 runs in six games in the playoffs. Strong players who prioritize strength and conditioning - especially in-season - hit balls hard and win a lot of games. This quality is highly trainable.

4. Run the bases aggressively/intelligently.

This is the single biggest window of adaptation and untapped competitive advantage in a high school population because a) very few coaches understand how to teach it, b) even fewer prioritize it, and c) 99% of players have easy adjustments they can make to set-up, sprint mechanics, and strategy that differentiate them quickly. With the number of walks, dropped third strikes, errors, passed balls, wild pitches, and balks we see in high school baseball, having a relatively fast, intelligent athlete on the bases is a game changer. The best athletes run wild on mediocre defenses. As a frame of reference, that same L-S team I highlighted above actually stole 81 bases in 28 games (seven innings each); that basically works out to a stolen base almost every other inning. This quality is highly trainable.

5. Have strike throwers on the mound.

Velocity is awesome and it's great to train it. The problem is that a lot of hard throwing high school arms have no idea how to harness it to command the baseball. I've seen a lot of 86-88mph arms get yanked in the second inning after seven walks while getting outpitched by a 70-poo mph arm that throws strikes. Don't misinterpret what I'm saying, though: velocity is really useful (especially at the next level), but in high school, it doesn't impact outcomes nearly as much because other teams rarely have hitters that accomplish #4 from above (hitting the ball hard). In other words, you see far more games lost by crappy teams than you do games won singlehandedly by elite arms. The L-S team from earlier took 127 walks in 196 innings while only striking out 110 times. Meanwhile, their pitching staff (which included two D1 arms, including future Vanderbilt closer and 4th round draft pick Adam Ravenelle) punched out 254 guys while walking 110. If you put up a 2.5: 1 K:BB ratio in high school baseball, you're going to win a lot more games than you lose. This quality is highly trainable, although not quite as much as some of the others from above.

Bringing It Together

Go to most high school practices, and you'll see a lot of time wasted. You'll see a lot of guys standing around in the outfield shagging BP. You'll watch the mind-numbing slow jog around the field during the warm-up, or some underwhelming static stretching in a circle. You'll want some pre-throwing drills - wrist flicks and half-kneeling work - that can probably be skipped. It may be excessive time spent on every obscure situational defense scenario with lots of guys standing around. In other words, there is a lot of time that can be "repurposed."

How do you use this time better?

1. Work with your catchers. Don't just beat them like rented mules; challenge them and teach them.

2. Teach baserunning and sprint mechanics, and run the bases hard.

3. Prioritize and coach the heck out of catch play. Don't rush long toss.

4. Emphasize strength and conditioning year-round, and don't let it fall off inseason.

5. Give pitchers consistent developmental challenges. Actually schedule bullpens and have an expectation for what is to be worked on and achieved in each one.

You win games focusing on big rocks, not majoring in the minutia where there aren't large windows of growth possible.

*A special thanks to Coach Kirk Fredericks for not only pulling all these statistics together for me, but for teaching me a lot of these things over the years. Kirk went 269-68 with three state titles in 14 years as a head coach at L-S and is one of the best coaches I've seen at any level. I'm lucky to have him as a resource.

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
Read more

Making Sense of Subclavius

If you’re looking for a really common trigger point in throwers, look no further than subclavius. It’s stuck right between the clavicle (collarbone) and first rib (highlighted in red here).

In normal posture, the clavicle should have a slight upslope. In many throwers who sit in scapular depression, downward rotation, and/or anterior tilt, the clavicle is pulled down even more, as the collarbone interacts with the shoulder blade at the acromioclavicular joint. Wherever the scapula goes, the collarbone goes.

Here’s the problem: with overhead motion, the clavicle actually needs to rotate up as well – and a short, dense, fibrotic subclavius will restrict that movement.

Making matters worse, the subclavius works with the often hypertonic scalenes to elevate the first rib – so this muscle gets smashed from the bottom while it’s already bunched up from the top. And don’t forget that there are important nerve and vascular structures that course between these two bones as well, so subclavius is an anatomical structure that can’t be ignored anytime a thoracic outlet syndrome diagnosis is considered.

From a referral standpoint, trigger points in subclavius can lead to symptoms in the anterior shoulder, biceps muscle belly, and lateral forearm all the way down to the thumb side of the hand. It’s also not uncommon to see the clavicular angle increase (upslope) after good manual therapy on subclavius in someone with a low shoulder.

In short, don’t overlook this muscle just because you’ve never heard of it or it’s really small. Taking care of it can be a game changer, whether it's with quality manual therapy, self-myofascial release on the Acumobility Ball, or a combination of the two.

Also, a friendly reminder that you get 10% off at www.Acumobility.com with the coupon code cressey. Take care of that subclavius! 

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

Exercise of the Week: Landmine Lateral Lunges

Here's an exercise we came up with this offseason in the middle of a training session with NL Cy Young Award Winner Max Scherzer of the Nationals - and it quickly became a "keeper" for his programs moving forward.

Max has gotten pretty strong with lateral lunges, and the kettlebell/dumbbell goblet set-up doesn't work all that well once you're past an appreciable amount of weight. Likewise, holding the weight between the legs drives a more kyphotic (rounded shoulders) posture and can limit range-of-motion. Enter the landmine lateral lunge, a great option for getting strong outside the sagittal plane.

A few quick tips:

1. Sit back into the hip without the toes lifting up.

2. Keep the head/neck in neutral.

3. Make sure you're wearing shoes with good lateral support so that you aren't rolling over the sides.

Enjoy!

Sign-up Today for our FREE Newsletter and receive a four-part video series on how to deadlift!

Name
Email
Read more

When Pitching Goes Poorly: 5 Strategies for Righting the Ship

Pitchers can struggle for a number of different reasons, whether it's command, velocity, "stuff," or actual pain/soreness. Historically, when players run into these tough patches, they've been conditioned to look to their mechanics first - and often unnecessary modifications are made on this front before looking deeper into the situation. With that in mind, I thought I'd use today's post as a quick look at some of the other "big picture" considerations.

1. Health

Very simply, if you hurt, it will alter movement patterns. It will change the way that you prepare and, in turn, execute pitches.

When it comes to optimizing pitching performance, the challenging thing (and this will sound crazy) about pain is that it can be covered up. Anti-inflammatories/pain killers can make symptoms and allow throwers to get away with bad patterns over an extended period of time.

2. Movement Quality

There are also instances where an athlete may have a significantly out-of-whack movement pattern, but without any symptoms. The goal with these individuals is obviously to optimize movement quality to get improvements without having to touch mechanics - and before pain kicks in.

3. Fatigue

Fatigue both acutely (within a game) and chronically (over the course of a season) can markedly impact a pitcher's consistency. It's a topic that also warrants much deeper digging, too, as it can be impacted by nutrition, initial work capacity, sleep quality, environmental conditions, and a host of other factors. We know that fatigue impacts not only mechanics, but also the motor learning we're trying to achieve in our preparation work.

4. Extrinsic Factors

Some guys pitch (and feel) terribly in cold weather. For others, really hot, humid days are the problem.

Pitching on a poorly maintained mound can minimize the effectiveness of even the most elite pitchers.

Throwing to an inferior catcher - or in front of a bad umpire - can have a dramatically negative impact on pitchers' success.

Only some of these factors can be modified, but the important thing is being able to recognize them so that you don't automatically assume that the struggles are coming from a different category from this list.

5. Feel

This is likely the most subjective and hard-to-describe issue. Some days, guys just don't have "feel" for a particular pitch on a given day, week, or month. At the younger levels, it is usually secondary to one of the first four factors I've outlined. At the more advanced levels, though, you almost have to chalk it up to a bit of random variation. Even the best pitchers on the planet have some considerable variation in their spin rates and extension numbers from pitch-to-pitch (as I outlined in a previous blog, Are Pitching Mechanics Really That Repeatable?)

I think this "feel" discussion reminds us that we don't want to throw the baby out with the bath water just because a guy struggles in one outing. When someone is struggling on the mound, look for trends and ask a lot of questions.

Wrap-up

These factors don't exist in isolation. For example, sometimes a physical issue (e.g., shoulder pain) can become a mechanical issue (e.g., lower arm slot). Moreover, thoracic outlet syndrome would qualify as a condition that spans the health, movement quality, feel, and fatigue realms.

There is a time and place for mechanical corrections, but before you go down that path, check these factors out first. We apply this sequential approach to development with all of our pitchers, aiming to identify "big rocks" early on that will deliver the most profound performance improvements.

This comprehensive approach to developing pitchers will be utilized heavily in our Elite Collegiate Baseball Development Summer Program. For more information, click 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!

Name
Email
Read more
Page 1 2 3
LEARN HOW TO DEADLIFT
  • Avoid the most common deadlifting mistakes
  • 9 - minute instructional video
  • 3 part follow up series