I'm back with the second installment of our series on our favorite 3D Strap exercises at Cressey Sports Performance. In case you missed it, be sure to check out Part 1 from Ethan Dyer. Here are four more CSP "regulars:"
1. 3D Strap Assisted Coil from Low Setting - this an awesome "feel" drill for athletes who need to grasp how to leverage the transverse plane (hip rotation) during lower extremity contributions to rotational power.
https://www.youtube.com/embed/0Nd0DKi_0RM
2. 3D Strap Lateral Lunge w/Rotation to Slantboard - this variation builds on the previous option, as you get more range of motion and speed of movement into the coil.
https://www.youtube.com/embed/2sOD9vJbWOE
3. Split-Stance 3D Strap Hip Airplanes - this is an excellent drill for making mobility stick after traditional ground based drills and positional breathing.
https://www.youtube.com/embed/OJzVgfK9WkY
4. Adductor Stretch with Offset 3D Strap Assisted Extension-Rotation - here's a great combination hip and thoracic mobility drill. Normally, it's super advanced, but the strap assistance helps athletes to tap into more of their ROM by minimizing how much they have to compete against gravity.
https://www.youtube.com/embed/VtLr1_gQdXA
As you can see, these 3D straps add a ton of options to your training bag of tricks. I'd strongly encourage you to check them out at www.WhatsThatStrap.com and enter coupon code CRESSEY at checkout for free shipping on your order.
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We use the 3D Strap a ton with our athletes, so I encouraged Cressey Sports Performance - MA coach Ethan Dyer to record a few of his favorite drills to share with a larger audience. Here they are (and I'll be chiming in with a second installment of this article myself very soon).
Also, if you haven't started using the 3D Strap with your athletes, I'd strongly encourage you to do so; they add a ton of options to your training bag of tricks. Definitely check them out at www.WhatsThatStrap.com and enter coupon code CRESSEY at checkout for free shipping on your order.
Enjoy! -EC
1. 3D Strap Lateral Sled Drag: One of the most notable benefits of the 3D Strap for baseball and softball athletes is that it doesn’t require any gripping. This means we can load up activities like reverse and lateral sled drags without having to worry about the neural and local fatigue associated with frying our grip and forearms, particularly in-season.
https://www.youtube.com/embed/rN3eWdUqnNs
2. 3D Strap Lateral Rotation: This is a piece of equipment that allows for significant tactile and sensory feedback while executing certain drills, like this lateral rotation. The helical, compressive forces and leading effect that the strap provides is unique and gives us plenty of ‘feel’ based options for our rotational athletes.
https://www.youtube.com/embed/zPc3c-3emb8
3. 3D Strap-Assisted Bowler Squat: The 3D Strap provides a ton of value for loaded single leg activities like this bowler squat. In addition to the previously mentioned ‘feel’ based input we get, we’re able to add significant loading to exercises where we might be looking for resisted or assisted range of motion.
https://www.youtube.com/embed/hXWuLpEPCS0
4. Split-Stance 3D Strap-Resisted Row w/Alternate Arm Reach: Even in post-surgical contexts, we can drive rotation through the upper body without needing to do any gripping. This may be less significant loading than an actual cable row, but if we’re looking to restore / maintain range of motion at the ribcage post-surgery, this kind of activity can be an excellent choice.
https://www.youtube.com/embed/v9Iq6CfAmPE
5. 3D Strap-Resisted Heiden with Stick: The strap isn’t a band, meaning it’s non-elastic. Because of this we can get more out of activities like resisted jumps for certain athletes. When we yank on the strap the force is applied over a very small amount of time, which should bias getting into and out of the cut with greater velocity. This cannot be done to the same extent with a band, making the 3D Strap a useful tool while programming for change of direction or return to run progressions.
https://www.youtube.com/embed/zNCIR4VxFEU
As you can see, this is an awesome piece of equipment that can really yield a variety of training benefits. We'll be back soon with more of our favorites, but in the meantime, you can check it out at www.WhatsThatStrap.com and enter coupon code CRESSEY at checkout for free shipping.
About the Author
Ethan Dyer serves as a Strength & Conditioning coach at Cressey Sports Performance. He started as a client at CSP and eventually went on to intern at CSP-MA. Following another internship at Indianapolis Fitness and Sports Training, Ethan joined the CSP-MA team. He was a pitcher at the College of the Holy Cross before transferring to Endicott College to complete his undergraduate work with a major in Exercise Science and minor in Psychology. A Certified Strength and Conditioning Coach through the National Strength and Conditioning Association, Ethan has been a volunteer with both the Miracle League and Special Olympics, and has a passion for working with young athletes to help them fall in love with training while avoiding injury. You can follow him on Instagram at @Ethan___Dyer.
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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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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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It's time for this month's installment of my random thoughts on sports performance training. In light of this week's $50 off sale (ending Sunday night) on Mike Boyle's outstanding resource, Complete Youth Training, I thought I'd focus this edition on the training of young athletes.
1. Warm-ups are important in youth sports, too.
If you've read this blog over the years, you've surely appreciate that I'm a big advocate for high quality warm-ups as a means of optimizing subsequent performance and reducing the risk of injury. However, I have to admit that most of my writing in this regard has been focused on more advanced - and older - populations, whether it's in baseball, strength training, or any other athletic discipline. Meanwhile, some of the youth sports warm-ups you'll see are far from comprehensive - and that's if they're actually present at all.
Fortunately, I now have a chance to correct this oversight by highlighting a recent meta-analysis, "Effectiveness of Warm-Up Intervention Programs to Prevent Sports Injuries among Children and Adolescents." You can check out the full text HERE. The brief synopsis of a ton of hard work by Ding et al. is that across 15 meticulously-selected studies of 21,576 total athletes (ages 7-18), a 15-20 minute warm-up reduced injury by 36%.
Beyond the obvious benefits of staying healthy, what's interesting about this outcome to me is that a variety of different warm-up initiatives worked to deliver this injury reduction. In older, more trained populations, more of the benefits are likely coming from increases in body temperature and, in turn, tissue extensibility. Conversely, in a younger, more untrained population we see in this meta-analysis, you're probably getting more chronic protection from injury because the warm-ups are delivering actual training effects: improved balance, added strength, optimized landing mechanics, and a host of other factors.
This makes me think that we can always benefit from "microdosing" important training initiatives with our athletes, and warm-ups are one avenue through which coaches can do so. It's interesting to consider whether the benefits would have been as pronounced if the drills were done at different times, but adaptation is adaptation, and the warm-ups are probably the best way to guarantee accountability in the group environment.
2. Ground-to-Standing Transitions may be the lowest hanging fruit for young athletes.
One of my closest childhood friends grew up on a farm. I'll never forget the first time I went to help him with baling hay; we basically walked/rode around a giant field for six hours, picking up and stacking these on the back of a truck.
I didn't bother to look up the weight of each until now, but apparently it ranges from 40 to 75 pounds. And, it would explain why my entire body was sore for about a week. Perhaps unsurprisingly, that same friend was a good three-sport athlete and state champion in wrestling. Obviously, the farm taught him how to consistently work hard. However, I can't help but think that the fact that most of those physical tasks - from baling hay, to feeding animals, to digging - all involve low to high force transfer - which isn't much different than a lot of athletic endeavors. If you don't live on a farmer, what are some good ways to challenge this dynamic in training beyond just the Turkish Get-up?
As you can see, these patterns can be trained at low and high speeds, with and without external load.
3. Global strength can be a means to accessing other patterns and reducing injury risk.
In another recent study, Relationships between Hip Strength and Pitching Biomechanics in Adolescent Baseball Pitchers, Albiero et al. delivered some interesting findings that aren't altogether surprising. Now, please keep in mind that I don't think that some non-weight-bearing dynamometer strength tests provide the most accurate reflection of functional carryover to performance, but in this particular study, they help to verify things that we probably already know:
a. Improved hip extension strength in throwers (shockingly) improves hip extension in the pitching delivery.
b. More hip extension strength is correlated with increased hip-shoulder separation.
c. Good hip-shoulder separation helps athletes translate pelvis rotational torque to the upper extremity.
d. Not surprisingly, previous research has demonstrated that increased hip-shoulder separation has previously been associated with higher pitching velocity and decreased humeral rotation torque and valgus elbow load.
The take-home message? Young pitchers need to get strong into hip extension to throw hard and stay healthy - and this benefit is likely delivered through hip extension's impact on "setting up" hip-shoulder separation. There's definitely a point of diminishing returns on hip extension ROM/strength and these benefits won't be further conferred on advanced pitchers, though.
Closing Thoughts
I could go on and on about lessons learned in training young athletes (and I might, at a later date), but in the meantime, I'd strongly encourage you to check out Mike Boyle's resource, Complete Youth Training. I loved this product as both a strength and conditioning coach and a parent. Mike did a tremendous job of outlining the problems in the current youth sports landscape while also including practical solutions to these concerns. You can learn more - and get $50 off through Sunday at midnight - HERE.
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Today's guest post comes from Cressey Sports Performance - Florida coach, Dylan Lidge.
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.
This closed chain exercise can be used in warm-ups as a more dynamic movement. As a great "bang for your buck" warm-up, it provides glute activation, hip flexion/extension, ankle mobility/stability, foot position awareness, and even scapular protraction/upward rotation. It also teaches an athlete the feeling of a stacked position, which is key for producing force efficiently. Not to mention, this is an excellent way to teach athletes sprint mechanics, primarily during acceleration.
To perform the Glute Wall March, stand upright with your palms against the wall at shoulder height. Push the wall away as if you are at the top of a push-up. Next, take a few steps back to get into a forward lean while keeping your heels on the ground. This should be around 45 degrees, as this position allows an athlete to produce more horizontal force into the ground, which is required during acceleration. From there, lift both heels off the floor and transition to the toes of the feet (just like doing a calf raise). Flex one hip and allow the femur to raise until it is perpendicular to the torso. The shin angle of this leg should match the torso angle. Dorsiflex the ankle to match the angle of the femur. Meanwhile, the opposite leg should be straight. We see "triple extension", or extension through the hip, knee and ankle; this will create a straight line from the head to the heel and reaffirm the "stacked"position. Cue the athlete to push into the wall with high intent. In order to push the wall, the athlete must put force into the floor or "drive the floor away."
Here are some key benefits:
Glute Activation
Pushing the floor fires the glute, which pulls the hip into extension. The Glute Wall March puts the athlete in hip extension they will get to on the field. Owning hip extension in this position is a great way to prep an athlete to perform on the field or in the gym, and protect against excessive arching through the low back, which may create spine discomfort/injuries.
Hip Flexion
The core stability the wall provides assists an athlete during hip flexion, which is when we often see compensations in posture, such as excessive lumbar flexion and extension. Especially with athletes who display poor lumbopelvic control, this position can set them up to own their hip flexion.
Ankle Stiffness
Ankle stiffness is necessary for athletes to display elasticity while running or changing direction. If you're looking for a drill to improve ankle stability or to improve your "bounce" during plyometrics, give this a try.
Foot Orientation
The orientation of the foot on the floor is in late stance during the Glute Wall March. This is a great way to build an arch for those who have flat feet. An adaptation many pitchers develop is a flat arch in order to access pronation as they drift off the rubber. Overall, late stance is able to bias supination, which can help counter those in excessive pronation.
Scapular Protraction/Upward Rotation
The serratus anterior is important for driving the "rotation" aspect of scapular upward rotation via its protraction capabilities. Athletes, especially those who throw overhead, need to be able to get the scapula "around and up" the rib cage in order to in order to both create a good ball-socket congruency at lay-back, and also to reach thee arm overhead and finish out in front.
Running Mechanics
The Glute Wall March allows an athlete to feel the position they need to be in during the acceleration phase of a sprint. During acceleration, athletes must apply horizontal force into the ground. This requires a forward lean. As the glute wall march is closed chain exercise, it provides stability for the athlete to feel the necessary forward lean during acceleration.
Fortunately, we have several variations we can use to bias our training toward different benefits. Here they are:
Glute Wall March Isometric Holds
Isometric holds are a great way to get an athlete to feel a position. Typically, we'll program three five-second holds on each side - although you could also do 30s/side if you're looking to really reap the tendon health benefits of this drill.
Glute Wall March ISO - Supinated Forearms
This has all the benefits of a glute wall march iso hold, but it's an easy way to sneak in a forearm stretch in a population that often lacks elbow extension and forearm supination.
Glute Wall March 1-2's
Once an athlete understands what a stacked position should feel like, progressing to this variation can allow them to put more force into the floor. A common cue is to pretend the legs are "pistons of an engine." This promotes the feeling of leg drive during acceleration.
Wall Assisted Load and Explode
This dynamic variation can help an athlete feel more intent of driving the floor away. It's a great way to help an athlete use the ground to produce force while maintaining a stacked position.
As you can see, these drills deserve a place in your training programs, whether it's warm-ups, arm care, movement training sessions, or as a filler in between power training or strength exercises!
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.
With my last post, I kicked off the "Best of 2020" series with my top articles of the year. Today, we'll highlight the top five videos of the year.
1. Birddog Rows -This is one of our favorite horizontal pulling variations. Check out this great write-up on the drill from CSP-FL Director of Performance, Tim Geromini.
2. Half-Kneeling Kettlebell Windmill - This drill comes to you courtesy of Cressey Sports Performance coach Derek Kambour. The Half-Kneeling Kettlebell Windmill is an awesome full-body exercise that delivers several important benefits. Learn more in this write-up.
3. Adductor Slides - This is an awesome exercise for adductors that are both long and strong. Check outthis full write-upto learn more about how we use this drill.
4. Bottoms-up Kettlebell Arm Bar - The Kettlebell Arm Bar is an awesome exercise that delivers several important benefits, but we've admittedly taken some time to warm up to it. Learn more here.
5. Bowler Squat to J-Band Y - This exercise is the brainchild of physical therapist Eric Schoenberg, who works out of Cressey Sports Performance – Florida. When I first saw him implementing it with a patient, I immediately thought, “How have I never thought of it?” It actually combines two of my favorite exercises: the bowler squat and the J-Band Y. In doing so, we get an awesome arm care exercise that integrates single-leg balance and hip mobility. Learn more here.
I'll be back soon with the top guest posts of 2020!
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The supine bridge with reach has been a popular mobility drill for us for close to a decade now, but I realized that we haven't highlighted it in an online feature to give it the love it deserves. The video is actually part of The High Performance Handbook video library.
I love this drill because it not only gives us the terminal hip extension we get with many glute activation exercises, but also an element of thoracic mobility. In many athletic endeavors (including pitching, as you see below), the thoracic spine must continue to rotate as the hips extend.
This drill enables us to not only train some of the muscular recruitment patterns we want, but also challenges the fascial system by getting us a more multi-planar, proximally initiated challenge. You also get a nice blend of elasticity because of the rhythmic nature of it, and can easily interject variety by changing the angle at which you reach.
We'll work this into a warm-up with a set of five reps on each side, or mix it in as a "filler" between medicine ball sets. Give the supine bridge with reach a shot to keep your mobility work engaging, progressive, and productive!
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Today's guest post comes from Cressey Sports Performance - Florida Director of Performance, Tim Geromini.
One of the more forgotten muscle groups in the lower extremity is the adductor (groin) complex. Often, there is so much focus on glute activation and hamstrings range of motion that we overlook the adductors. As Eric has written in the past (all the way back in 2004!), depending on the population, adductors can get injured because they're either overactive or weak. In other words, they need to be both "long and strong." Enter an exercise that not only works on eccentrically creating range of motion at the adductors, but concentrically strengthening them, too!
Some of the benefits of Adductor Slides - and the associated coaching cues needed to make the most of your efforts:
1. Eccentric Control: The adductors are mostly known to absorb force in change of direction movements as they experience a ton of eccentric stress when an athlete has to cut or adjust his position. This exercise is not a traditional passive stretch as we are actively stretching the adductors into hip abduction. This should be a slow and controlled purposeful movement, keeping the hips in line with the knees. A cue that works well is “pretend there is a band attaching the Valslides together; now stretch that band.” This cue helps you understand to put force into the ground as you spread your knees as far apart as possible (another helpful cue). You are only going to go as low as your range of motion allows, so work within the range you have. Keeping your feet on the ground is a good starting point. As your range of motion and strength increases, try keeping them off the ground to progress the exercise.
2. Concentric Strength: Now that you have a sufficient stretch of the adductors, it’s time to strengthen them driving up into hip adduction. A helpful cue would be “pull the turf together on the way up.” The adductors play a big and often overlooked role in creating rotational power. At CSP, we often talk about shifting your weight from your back hip to your front hip on a medicine ball exercise, on the mound, and even in the cage. In this instance the role of the adductors is to help internally rotate the femur to create power in the lower half. Without sufficient adductor strength, you’re going to leave a lot of power on the table.
3. Anterior Core Strength: Neither of the two benefits listed above work very well if you can’t maintain a neutral spine while doing them. In other words, don't let the lower back arch. It’s important to note that the adductor muscles originate on the pubis (the bottom portion of the pelvis) and are vital in controlling pelvic stability. If you are doing this exercise on your own, it may be helpful to place an object on your low back and make sure it doesn’t fall off as you go through the movement. Again, think slow on the way down and fast on the way up.
We typically program this exercise for 8 reps either in a warm-up or as a pairing with a rotational med ball exercise. As a regression, you can do one leg at a time while the non-Valslide knee is positioned on the ground/pad.
About the Author
Tim Geromini is the Director of Performance at Cressey Sports Performance - Florida. Prior to joining the CSP team; Tim spent time with the Lowell Spinners (Class A Affiliate of the Boston Red Sox), Nashua Silver Knights (Futures Collegiate Baseball League), Cotuit Kettleers of (Cape Cod Baseball League), and UMass-Lowell Sports Performance. You can contact him at timgero@gmail.com and on Twitter (@timgeromini24).
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I came across this awesome still-frame of Nationals pitcher Patrick Corbin on the Nationals instagram the other day. This positioning at the top of his leg lift offers an important reminder of how the transverse plane can be your biggest ally or enemy in the pitching delivery.
As you can see, Corbin has some "coil" to his leg lift, which creates more internal rotation on the trailing hip right as he starts to progress into his hip load (hinge/flexion). This pre-tensioning allows him to store a little extra elastic energy as he heads down the mound toward front foot plant. It also can provide a bit more deception to make the hitter's job more challenging. And, perhaps most importantly, it sets up more of a "sweeping" slider, similar to what we see with pitchers like Chris Sale and Steve Cishek. All good, right?
Well, the challenge is that being this rotational can also give some athletes problems. It's a slightly more high maintenance delivery because you have to take all that transverse (rotational) motion and convert it into a more linear motion at ball release so that you are getting through the baseball, not just around it. And, if you can't stop this rotation at the hips, it gets transferred up to the spine. This is where optimizing strength, mobility, and timing of the lead hip is essential: it's a torque converter (rotational to linear).
Understanding this should make you realize that just coaching knee extension on the front leg isn't a useful strategy; it ignores the hip. And, just calling it lead leg blocking is insufficient, as "blocking" doesn't appreciate the rotational component that the lead hip can take on. That's why we talk a lot about "front hip pull-back" and select exercises that challenge it to accept forces in all three planes of motion.
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