Home Posts tagged "Medicine Ball Exercises" (Page 2)

The Best of 2015: Strength and Conditioning Videos

With my last post, I kicked off the "Best of 2015" series with my top articles of the year. Today, we'll highlight the top five videos of the year. These videos only include instructional videos, not quick exercise demonstrations.

1. Avoid this Common Wall Slide Mistake - I'm a huge fan of wall slides for teaching good scapular upward rotation. Check out this video to see if you're making a common mistake on this front:

2. Steer Clear of this "Shoulder Health" Exercise - Continuing with the shoulder theme, here's a drill I don't particularly like. The good news is that I propose a suitable alternative. 

3. Serratus Anterior Activation: Reach, Round, and Rotate - This video covers some of our common coaching cues for a different variation of wall slides than featured in video #1.

4. 3 Back to Wall Shoulder Flexion Cues - This drill is both a great training exercise and an assessment. With the right cueing, you can clean the pattern up pretty quickly, in most cases.

5. Exercise of the Week: Split-Stance Anti-Rotation Medicine Ball Scoop Toss - This is one of my favorite medicine ball exercises for early on in training progressions. 

I'll be back soon with the top guest posts of 2015!

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Coaching Cues to Make Your Strength and Conditioning Programs More Effective – Installment 13

It's time for another installment of my series on coaching cues we utilize at Cressey Sports Performance on a daily basis. Today, I'll feature some of my favorite medicine ball coaching cues:

1. "Keep the head behind the belly button a bit longer."

Creating good "separation" is absolutely essential for producing power in rotational sports. This separation occurs when the pelvis rotates toward the target as the torso continues to rotate (or at least stay back) in the opposite direction. In the example of a right-handed pitcher, the pelvis rotates counter-clockwise toward the plate while the torso is still rotating clockwise toward second base. This separation stores elastic energy - but can also predispose athletes to injuries (as I wrote in 2008) if the motion doesn't come from the right places. 

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In this regard, one of the biggest mistakes we see is the athlete "leaking" forward at the torso. This is a bad habit to get into in terms of power production (loss of separation), injury risk (can make a pitcher's arm "late" and subject the elbow and shoulder to undue stress), and effectiveness (hitters can't stay back to adjust on pitches, pitchers make struggle with "catching up" to find a consistent release point, etc.). 

My feeling is that the head goes where the torso tells it to go, so trying to keep the head back a bit longer will force the torso to stay back long enough for the athlete to get sufficient hip rotation to create the ideal stretch. 

2. "Make your front leg and back legs work like a slingshot."

Throwing a medicine ball - whether it's an overhead or rotational variation - is all about putting good force into the ground on the back leg and then accepting it on the front leg. In the analogy of a slingshot, if the back leg doesn't create enough eccentric preloading and subsequent force production, it's like not pulling back hard/far enough on the elastic portion of the slingshot. Athletes usually "get" this really quickly.

What they often fail to recognize is that the front foot has to stiffen up to accept force and - particularly in the case of overhead variations - help to create an effective downhill plane. One of the things I watch for on the front foot is whether athletes "spin out" of their shoes; you'll actually see some guys roll right over the sides of the sneakers if they don't stiffen up enough on the front leg to accept all the force that's being delivered. This is just like having a "limp" front arm when using a slingshot.

In over ten years of coaching these drills, CSP athletes and Royals pitcher Tim Collins is probably the absolute best example of effective "slingshot" force transfer on medicine ball work. He's got excellent reactive ability and absolute strength/power to create force, but is equally proficient at knowing how to stiffen up at the right time on his front side. I firmly believer that this proficiency plays a big role in his ability to create a great downhill plane and throw one of the best curveballs in baseball even though he's only 5-7. 

3. "Take your hand to the wall."

This is a cue I blatantly stole from my business partner, Brian Kaplan, who is the best coach I've ever seen when it comes to cleaning up medicine ball technique - and also creating context for our pitchers and hitters so that the drills carry over to what they do on the field.

One of the common issues we see with athletes with scoop toss variations is that they use too much wrist and get around the ball. You'll see the spin on the ball, and it won't sound as firm when it hits the wall. Effectively, what's happening is that the athlete is cutting off hip rotation and using the wrist redirecting the ball to the intended target. This causes the athlete to be around the ball instead of through it - so it's analogous to throwing a bad cutter with a baseball. By encouraging the athlete to take the hand to the wall, the ideal direction of force production is preserved, and we train hip and thoracic rotation more than just compensations at the wrist and hand.

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Exercise of the Week: Split-Stance Anti-Rotation Medicine Ball Scoop Toss

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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Coaching Cues to Make Your Strength and Conditioning Programs More Effective – Installment 10

It's time for the first trio of coaching cue suggestions of 2015!

1. Make a straight line from your heels to your head.

I'm a huge fan of inverted rows not only because of the great upper back training they provide, but also because they challenge core control at the same time. Unfortunately, a lot of folks will let the ribs flare up, head to slide into a forward head posture, or knees to hyperextend. All of these are extension-bias compensation strategies that can easily be cleaned up by just focusing on making a straight line from the heels to the head.

Typically, after providing this cue, I'll snap a photo of the posture as a good visual reminder for the athlete, too.

--> Related: 10 Ways to Progress Inverted Rows <--

2. Roll with your forearms, not your hands.

Foam rolling is great, but not if you spend the bulk of your time in bad positions. In my opinion, foremost among these bad positions is doing prone (face-down) rolling while being supported by the hands. The problem is that when you're supported by your hands, you're automatically in a position of heavy lumbar extension (low back arching) - comparable to the upward-facing dog yoga pose. With that said, simply dropping down to support yourself with your forearms is a much better bet for getting your quad and groin rolling in without throwing your back under the bus.

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Keep in mind, of course, that you'll still be in some extension, but it's much closer to the natural lordotic (slight arch) posture we have in normal standing alignment.

3. Keep the head behind the belly button as long as possible.

When we train rotational medicine ball drills, it's important to create a powerful separation of the hip and shoulders. In other words, the pelvis rotates in one direction as the torso rotates in the opposite direction; this stretch helps to create and transfer elastic energy for rotational power. If the torso "leaks" forward early, though, the separation is minimized and force production and transfer is reduced.

One way to prevent this energy leak is to cue an athlete to "stay back" longer. Unfortunately, many athletes don't grasp this vague cue. As such, I like to encourage athletes to keep the head behind the belly button as long as possible. In other words, delay the torso rotation forward a bit longer.

That does it for installment 10. Have a great weekend!

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Strength and Conditioning Stuff You Should Read: 10/6/14

It's time for this week's list of recommended strength and conditioning reading:

Elite Training Mentorship - In this month's update, I include an in-service on the top 10 mistakes I see with medicine ball training. I also have two new exercise demonstration videos, and an article on how to prevent "training boredom."

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5 Thoughts on Sprinting - This informative post from Mike Robertson draws on insights from his own experience and what he's learned from others.

Squatting Semantics - Charlie Weingroff presents a quick, but informative look at the different kinds of squats and benefits that each affords - assuming technique is correct.

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7 Strategies for Strength Training with the Minimum

Recently, my wife and I vacationed in Italy, and fitness nuts that we are, we frequented several hotel gyms - none of which were particularly well equipped. Here's the one from hotel in Florence; yes, it was just dumbbells up to 10kg.

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Immediately upon leaving, I sent an email to Cressey Performance coach Andrew Zomberg (@AndrewZomberg), who I knew was the guy to write up a post on having a great training effect without much equipment. This is what he pulled together; enjoy! -EC

Greater equipment availability generally yields greater efficiency because in order to induce structural or functional adaptations, you have to “force” the body to do so. Unfortunately, getting to a gym is not always feasible. The good news? Resistance training does not always have to depend on cable machines, power racks, and barbells.

Inaccessibility to gym equipment can be discouraging. The good news is that by creating structured programs and discovering new ways to challenge yourself with progressions, you can easily elicit a comparable training effect, just as if you were in a gym. Here are some options:

1. Body Weight Exercises

Undoubtedly, your body weight is the easiest, most accessible piece of equipment to utilize anywhere, anytime. Allowing for a more natural range of motion, body weight exercises enhance spatial awareness and improve the proficiency of movements since no other load is being used.

Progression: Alter the range of motion by increasing the total distance of the movement. For example, when doing a push-up, rather than keeping your feet in contact with the floor, try elevating them to increase stability demands of the core as well as the shoulder girdle. You can also add isometrics to any bodyweight exercise at halfway points and end ranges to impose added stress. You can use tri-sets to keep rest periods short and work in some bonus mobility work.

Sample Bodyweight Workout

Perform each tri-set three times:

A1) Body-Weighted Squats
A2) Push-up
A3) Wall Hip Flexor Mobilizations

B1) Reverse Lunge
B2) Prone Bridge Arm March
B3) Rocking Ankle Mobilizations

C1) 1-Leg Hip Thrusts off Bench
C2) Side Bridge
C3) Split-Stance Kneeling Adductor Mobilizations

2. TRX Suspension Training

Easily portable, this piece of equipment can be anchored almost anywhere and targets virtually every muscle group. The TRX suspension trainer is a great tool for full-body awareness, as most of the exercises call for optimal body alignment from head to toe. It also places a significant emphasis on the core by challenging your ability to resist unwanted movement in every plane of motion at the lumbar spine.

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Progression: Lengthen the lever arm to reposition your center of mass further from the anchor to increase the total range of motion. Or, slow down the lift to create a greater time under tension effect thus imposing muscular damage for hypertrophy gains.

Sample TRX Workout:

Perform three times through, resting two minutes at the end of each "round."

TRX Anti-Rotation Press: x 8/side
TRX Inverted Row: x 10
TRX Bulgarian Split-Squat: x 8/leg
TRX Push-up: x 8
TRX Fallouts: x 10
TRX Overhead Squat: x 8

On a related note, if you haven't checked out EC's article, 10 Ways to Progress an Inverted Row, it's definitely worth a read!

3. Dumbbell and Kettlebell Exercises

Often found in hotel gyms, these are very affordable for the home or office and provide a wide range of exercise selection. Their biggest advantage is they provide enough options to gain a solid training effect. If the weight selection is too low, you can use higher volume schemes and minimize rest periods. When completing these complexes, execute the exercises without dropping the implement to increase the overall intensity.

DB Progression: Use stability balls, or half and tall kneeling positions to create a greater instability factor. Or, focus on the eccentric portion by taking a few more seconds to lower the weight in order to stress the muscle.

KB Progression: Turn the kettlebell upside down to a “bottoms-up” position to change the dynamic of the exercise. By moving the object’s center of mass further from the rotation (your wrist), you create more instability, forcing co-contractions of all the muscles of the upper extremity.

Sample Dumbbell Workout:

Perform three times through, resting two minutes at the end of each "round."

DB Goblet Squat: x 8
DB Renegade Row: x 8/arm
Offset DB Split-Squat: x 8/side
1-Arm DB Floor Press: x 10/arm
DB Prone Arm Marches: x 6/arm
DB Burpees: 3 x 15

Sample Kettlebell Complex:

Perform three times through, resting two minutes at the end of each "round."

KB Front Squat: x 6/side
KB 1-Arm Row: x 8/arm
KB 1-Arm, 1-Leg RDL: x 8/leg
Half-Kneeling 1-Arm KB OH Press: x 10/arm
KB Swings: x 20
1-Arm KB Bottoms-up Waiter’s Carry: x 25 yards/arm

4. Resistance Bands

Very portable, bands are inexpensive and create an accommodating resistance effect. In other words, where you are biomechanically the weakest, the band will reduce its level of tension at that given position. The same effect will occur as you become biomechanically stronger; the level of tension will increase at that specific range. Bands also allow for direct arm and hip care for deeper muscles that provide the adequate stability for these multi-planar joints.

Progression: Play around with your base of support. Utilizing a narrow stance or tall kneeling position will alter the stability demands, making it more challenging to maintain joint neutrality. Or, add isometrics at the end range by holding the contraction for 5 seconds.

Sample Band Workout:

Perform three times through, resting two minutes at the end of each "round."

Overhead Band Squats: x 10
Band-Resisted Push-up: x 10
Side-Bridge w/Row: x 8/arm
X-Band Walks: x 12/side
Standing Split-Stance Vertical Anti-Extension Press: x 12
1-arm Band Rotational Row w/Weight Shift: x10/arm

5. Medicine Balls

Affordable and found in many hotel gyms, these are great for linear and rotational power, given how quickly you must produce force for maximal output, and how the stretch-shortening cycle plays into each exercise. Medicine balls are also good for core activation due to their emphasis on optimal alignment with overhead and rotational patterns.

Progression: Speed up the movement to increase your heart rate and enhance your power skills. Or, simply add more volume to the complex.

Sample Medicine Ball Workout:

Perform three times through, resting two minutes at the end of each "round."

Overhead Med Ball Slams: x 12
Rotational Scoop Toss: x 8/side
Side-to-Side Overhead Slams: x 8/side
Tall Kneeling Chest Passes: x 12
Hip-Scoops to Wall: x 12

6. Gliders

Very portable, gliders (our favorite is the ValSlide) can conveniently be replaced by household items - like furniture sliders or even towels - if you're in a pinch. Given their size and usage, these disks provide a tremendous amount of direct and indirect core work, since most of the exercises force you to fight against gravity in an anti-extension and anti-rotational manner. Gliders also improve stability due to the unnatural surface environment on which each exercise is performed.

Progression: Change your base of support by elevating an arm or leg off the floor. Decreased points of stability will call for greater concentration of the core in order to maintain optimal spinal alignment during each movement. If accessible, add an external load such as a weighted vest for a real challenge.

Sample Glider Routine:

Perform three times through, resting two minutes at the end of each "round."

Reverse Lunges: x 8/leg
1-arm Push-up: x 8/arm
Leg Curls: x 12
Bodysaws: x 10
Mounting Climbers: x 30 seconds

7. Stability Ball Exercises

A staple in most hotel gyms and very affordable for home or office use, stability balls provide a level of volatility that challenges your strength. Basically, in order to combat the dynamic perturbations of stability balls, additional muscles must co-contract to prevent joint deviations.

Progression: Elevate your feet or attempt pause reps at the end range to make the unstable environment even more challenging. Or, create additional perturbations by having a training partner hit the ball in different directions in an effort to knock you off your stability during the lift.

Sample Stability Ball Workout:

Perform three times through, resting two minutes at the end of each "round."

Elevated Push-ups: x 8
Leg Curls: x 10
Stability Ball Rollouts: x 10
Dead Bugs – arms and legs: x 6/side

A Few Notes

  • Be sure to invest a few minutes with soft-tissue work and ground-base and dynamic movements to prepare your body for the workout and prevent injury.
  • Be mindful of areas that need more emphasis than others. For example, structural balance is a common issue due to postural adaptations. Placing more emphasis on the posterior chain and upper back will reduce the overused areas and still provide a solid training effect.
  • Select "casual" rest intervals for most programs. But if you decide to create a greater disturbance, reduce the rest time. Just make sure the load is relatively low so form is not compromised. For complexes, the goal is not to put the object down until you have completed the entire round of exercises prescribed!
  • Make an effort to log your workouts. Noting your exercise selection, volume, load, and tempo will spare time in programming your next workout so you do not backtrack but rather progress.

Give some of these ideas a try next time you're in an "equipment pinch" and I think you'll find them to be a lot harder than they look!

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6 More Random Thoughts on Sports Performance Training

I published a "Random Thoughts" article two weeks ago and it was really popular, so I figured I'd throw up another "brain dump" here.

1. I think it's important to differentiate between an athlete's 1-rep max (1RM) weight and a powerlifter's 1RM weight.  Powerlifters may have a little wiggle room in technique at heaviest loads because lifting heavy weights is, in fact, their sport.  That said, athletes lift weights to improve performance in sports other than lifting, and also to stay healthy.  To that end, we always emphasize to our athletes that if you can't lift it in perfect technique, you shouldn't be lifting it; the risk: reward ratio is too high.

2. We do a lot of overhead medicine ball throws and stomps with our athletes.  I see a lot of coaches miss out on some benefits in this context because they do all of it purely in the sagittal plane.  Try integrating variations that also require some thoracic rotation to get to the release point. Here's one of our favorites:

3. I think "protective tension" should be a mandatory course in every exercise science, athletic training, and physical therapy curriculum. Not everything that feels "tight" needs to be stretched; that tightness might be the only thing keeping a person from slipping into debilitating pain.  Take it away, and they may be in for a world of hurt. 

This is actually a perfect example of the pendulum swinging in the other direction in the training and rehabilitation world; for the longest time, we've "assumed" that stretching was the one thing we could always fall back on as being "safe."

4. Here's one of my favorite quotes from my e-book, The Truth About Unstable Surface Training:

"While both efferent (motor) and afferent (sensory) processes contribute to overall neuromuscular function, the overwhelming majority of strength and power studies to date have looked exclusively at the efferent component. As a result, afferent contributions to strength, power, and athletic performance are frequently overlooked and largely undefined."

Taking this a step further, the overwhelming emphasis in sports performance training programs is on efferent development: producing force.  What we don't realize is that in many cases, our ability to display efferent proficiency is severely limited by afferent shortcomings.  This is one reason why you see so many people who are weight room rock stars, but just don't come across as all that athletic in sporting contexts.  Sports performance training isn't just about making athletes strong.

Think about this as you're watching the NFL Combine this week.  All the tests in question are closed-loop (predictable) in nature.  The athletes all know exactly what they are supposed to do, so the evaluators are really just assessing efferent potential.  Sure, there is sensory input involved in any athletic movement, but it's certainly not being assessed here.

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5. Humeral retroversion is incredibly important for throwers.  For those who aren't familiar with this term, give this classic article I wrote a read: Why President Obama Throws Like a Girl.

That said, what I don't delve into as much is what happens when a thrower doesn't have enough retroversion to allow for good lay-back, as demonstrated in the third frame in this sequence: 

Baseball_pitching_motion_2004

Well, normally it means they'll compensate via a number of other mechanisms:

a. Increasing lumbar and/or thoracic extension

b. cranking on the anterior shoulder capsule

c. stretching a lat or subscapularis past their optimal length-tension relationship (and possibly injuring them)

d. increasing valgus stress at the elbow. This can lead to medial tensile injuries such as UCL tears, ulnar nerve irritation, and flexor/pronator strains.  Or, it can lead to lateral compressive injuries (little league elbow).

compressive-forces

None of these compensations are really a good thing; you're much better off having good "true" ball-on-socket external rotation at the shoulder.  So, there are really two takeaways from this point:

a. Make sure kids throw sufficiently at a young age to preserve retroversion while they are still skeletally immature.

b. If someone doesn't have sufficient retroversion, make sure you're controlling what you can control: soft tissue quality, thoracic extension mobility, maximizing end-range rotator cuff strength, etc.  These are important for everyone, but particularly for someone who lacks lay-back.

6. If you don't have access to heavy dumbbells, but still want the benefits of them for upper body pressing, you have a few options.

First, you can always switch to 1-arm dumbbell bench presses.  The instability reduces the amount of weight needed to achieve a training effect.

Stability is heavily dependent on one's base of support, too.  With two feet on the ground and your entire back on the bench, you're pretty darn stable.  However, if you only set up your upper back on the bench, you'll also still be able to get a great training effect with less loading. I think you'll find it to be a very challenging core stability exercise, too.

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Pitching Performance: Understanding Trunk Position at Foot Strike – Part 3

Today marks the third installment of this series on trunk position at foot strike during the pitching delivery.  In case you missed them, be sure to check out Part 1 and Part 2.  In those installments, we outlined the problem of early and excessive lumbar (lower back) extension, and how to address it with drill work.  In today's final installment, we'll introduce some drills we like to use with our athletes to teach them about proper positioning and build stability within those positions.

At the end of the day, there are a few things that can contribute to a pitcher drifting into excessive extension from the time he begins his leg kick all the way through when his front foot strike.  Obviously, the foremost concern is what cues the athlete has been given that may be leading him in this direction.  Once those have been cleaned up, though, we have to look to see how physically prepared an individual is to get to the right positions. I think the first question you have to ask in this case is, "Where does the posture start?"  If an athlete looks like this at rest, he's going to at least look like this dynamically - and this heavily extended posture is going to be much more exaggerated.

APT

With that in mind, step 1 is to educate athletes on what acceptable resting posture is.  In this case, we need the athlete to learn to bring the pelvis and rib cage closer together, most notably through some posterior pelvic tilt.  Once that has been established, here are some of my favorite warm-up drills for athletes with this heavily extended posture. You'll notice that exhaling fully and learning to get the ribs to come down are key components of these drills.

In addition to these low-level core stability exercises, we'll progress to some balance drills, especially in the early off-season.  Effectively, we're teaching athletes to resist extension and rotation in single-leg stance.  Yes, it's static balance training, but I firmly believe these drills have carryover to bigger and better things at higher speeds. And, you're certainly not going to overtrain on them, so you've got nothing to lose.

With all these exercises out of the way, it takes a lot more high level core stability for this posture to carry over to the high level throw.  You need to improve both anterior core control (your ability to resist excessive extension/arching) and rotary stability (your ability to resist excessive rotation at the lower back).  I've outlined loads of options on these front, but here are two to get the ball rolling for those who aren't up to speed on my writings just yet:

And, remember that the different types of core stability never work in isolation - especially during the basebal throw.  Check out this video for more details:

The core stability you build must, however, be accompanied by a strong lower half.  Candidly, I don't think having a huge squat is necessary.  Athletes seem to get much better carryover from deadlift variations, in my experience - likely due to the fact that the deadlift does such a tremendous job of teaching good hip hinging.  We see so many athletes who drift (LHPs toward 1st base, and RHPs toward 3rd base) early in the leg kick and subsequent movement toward home plate in part because they can't hip hinge at all.  Once you've gotten that hip hinge back (in part with the toe touch video from above), you have to strength train in that pattern to get it to stick.  For the most detailed deadlift technique video tutorial out there, check out my free one here.

Additionally, single-leg strength is insanely important, and there are lots of ways to attack it. 

I think it's equally important to be able to build and maintain strength outside the sagittal plane, especially when it comes to carrying that good hip hinge over to movements when a pitcher is starting to "ride his hip" down the mound.  With that said, definitely check out an article I wrote previously, 7 Ways to Get Strong Outside the Sagittal Plane.

Once you've established hip and shoulder mobility, core stability, and lower half strength, you can really start to make the most of your medicine ball training.  As you can see, I think Tim Collins is a great example from which young throwers can learn a lot, as he has built up a lot of these qualities to make the most of a smaller frame in order to consistently throw in the mid 90s.  That said, I couldn't ask for a better demonstrator for our medicine ball drills for a few reasons.

First, he always throws the ball with intent; there are no half-speed reps. If you want to develop power, you have to try to be powerful in each throw during training.  Second, his direction is outstanding.  You never see him drift forward as he builds energy to apply with aggressive hip rotation. Third, he's got a great hip shift, which is necessary to get the most out of his posterior chain.

As a follow-up to that video, CP coach Greg Robins has a great tutorial here to teach you how to get "in and out" of your hip on rotational medicine ball exercises:

As you can see, there are a lot of different factors that contribute to an athletes being in excessive extension - but also allowing that extension to carry over to their pitching mechanics to the point that trunk position will be out of whack at foot strike.  Additionally, these exercises should demonstrate to you that athletes who land in a very extended position - but still have success and don't want to change things - will need to take special precautions in terms of physical preparation to make sure that their bodies don't break down over time with this delivery style.

This wraps up our series on understanding trunk position at foot strike during the pitching delivery; we appreciate you following along for all three articles!I If you'd like to learn more about how we manage throwers, be sure to register for one of our Elite Baseball Mentorships.  The next one will take place December 8-10.

 

 

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Free Presentation: Individualizing the Management of Overhead Athletes

It's been a while since I updated the free bonus I give to all my baseball-specific newsletter subscribers when they sign up for this free mailing list, so I figure now is as good a time as ever.  With that in mind, by entering your name and email in the opt-in below, you'll be emailed access information so that you can watch my 47-minute seminar presentation, Individualizing the Management of Overhead Athletes.  I've given this presentation to more than 10,000 coaches, players, sports medicine professionals in the past 18 months, and it's been a big hit.

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In this free presentation, you'll observe a lot of our Cressey Performance athletes training and learn:

  • Why different athletes need different approaches to power development
  • Why it’s essential that you learn to train outside the sagittal plane
  • Which medicine ball and plyometric variations I use with baseball players
  • Why not all throwers have identical deceleration patterns or training needs
  • How your arm care programs can be improved to reduce the risk of injury and improve throwing velocity

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Hope you enjoy it.  Thanks for your continued support - and please don't hesitate to share this page to those who you think might be interested in and benefit from the information I present.

*Note: We respect your privacy and won't share your information with anyone.  Instead, we'll deliver you awesome content on a regular basis!

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Quick and Easy Ways to Feel and Move Better: Installment 30

Here are this week's strength and conditioning tips, courtesy of Greg Robins.

1. Stress the “Hip Shift” with rotational med ball drills.

In this video I would like to detail the most important factor when using medicine ball exercisess to improve rotational power. Additionally, I have included a couple drills to help athletes with shifting from one hip to the other.

2. Consider adding work before you take away rest.

Often, you will set up your training sessions based on work to rest ratios. For example:

5 sets of 5 with one minute of rest.

OR

30 seconds of work with 30 seconds of rest.

Whether we are working to improve an athlete’s work capacity, or programming for a fat loss client, the idea is that we are calling for consistent high output efforts with incomplete rest intervals.

My suggestion is that you add repetitions or small increases in time BEFORE you take away rest. Why? The answer is simple: if you want high outputs, you are more likely to get them when you have more rest, albeit incomplete rest. Over the course of a program, use a progression where you add work first, then go back to where you started and take away rest the second go around. This way you are more likely to get better outputs.

Using our first example:

The first month would include adding 1 rep per workout or adding a few seconds while keeping the 1 minute, or 30 seconds of rest, respectively. In the following month, you can keep the work at 5 reps or 30 seconds and take away small amounts of rest each workout. In the months to follow you can start to combine elements of each.

3. Know when to buy organic produce when you’re on a budget.

I have never been in a situation where I didn’t need to count my pennies when it came to buying food for the week. That being said, I have filled my head with too much information not be informed when it comes to the safety of the food I buy. Therefore, I have to be consider how I can stay smart with my food choices and my finances. One of the best pieces of advice I received a while back had to do with when to buy organic produce. As a rule of thumb, I buy organic fruits and veggies when I plan on eating the skin, and I don’t when I plan on removing the skin.

For example, when it comes to berries, apples, and leafy greens, I always go organic. When I buy bananas, pineapple, or spaghetti squash, I just buy the cheapest I can find. Keeping this in mind, I also tend to buy fruits and veggies that fit my budget at the time in respect to my rule of thumb. Give it a try and save some dough!

4. Try this variation of the reverse crunch.

5. Consider this study when developing your strength and conditioning programs.

Earlier this year, I presented at our first annual Cressey Performance Fall Seminar. I spoke on the various qualities of “strength” an athlete may acquire and display. A large part of what I stressed was the relationship between strength qualities and how some exercises (and improvement of said exercises) share a more direct relationship with increased performance in an athlete’s sport of choice.

Recently, I came across this study published in the Journal of Strength and Conditioning Research. The researchers examined how various field related strength and performance tests correlate to a golfer’s club head speed (CHS). Not surprisingly, it was found that better rotational medicine ball throw outputs and squat jump outputs correlated with better CHS.

The study describes the finding as “movements that are more concentrically dominant in nature may display stronger relationships with CHS.”

The take away is that we must make sure that our athletes have great absolute strength (which can be measured eccentrically), but also the ability to call upon that strength quickly and use it concentrically. If there is a major deficit between their ability to use their strength against a very sub maximal load (such as a golf club, baseball, or their body), then we are missing the mark in making them more productive on the field. Be sure to test and improve not only maximal strength numbers, but also power outputs in time dependent situations. These can include testing and programming various jumps, sprints, and throws.

Looking to take the guesswork out of your strength and conditioning programs?  Check out Show and Go: High Performance Training to Look, Feel, and Move Better.

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