Home Posts tagged "Pitching Injuries"

Elite Baseball Development Podcast with Scott Oberg

We're excited to welcome Colorado Rockies relief pitcher Scott Oberg to the podcast. A special thanks to this show's sponsor, Athletic Greens. Head to http://www.athleticgreens.com/cressey and you'll receive a free 20-pack of Athletic Greens travel packets with your first order.

Show Outline

  • What Scott’s college recruiting process was like as a late-blooming pitcher from the Northeast and why he chose to attend the University of Connecticut
  • How Scott persevered to overcome multiple injuries/conditions over his college baseball career
  • How Scott advanced quickly through the ranks of pro ball
  • How Scott’s journey through adversity has molded his mindset and what his advice is to young players looking to remain resilient through obstacles in their baseball career
  • Why Scott favored a two-seam fastball in college and how reintroducing a four-seam fastball back into his repertoire improved his game in pro ball
  • How becoming more self-aware and instilling confidence improved Scott’s command and transformed him from a fringe big leaguer to a mainstay in a big league bullpen
  • How controlling the count and competing from 0-0 makes pitching easier and allows pitchers to play the games within the game of baseball
  • How Scott developed a relationship with Texas Rangers minor league pitcher Tyler Phillips and what lessons Scott passes on to the aspiring big leaguer in their offseason training.

You can follow Scott on Instagram at @scottoberg45.

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 - 20 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!

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Strength and Conditioning Stuff You Should Read: 4/26/19

Today, I've got a little recommended reading and listening to wrap up your week! Before I get to it, though, just a quick reminder that the early-bird registration deadline for my June 2 shoulder course in St. Louis is quickly approaching. You can learn more HERE.

Just a Coach in the Strength and Conditioning Profession - Jim Ferris is an accomplished coach whose social media posts are always super entertaining. He's got a great sense of humor and a lot of experience, so it's awesome to see him publishing articles now.

Strength Training for the Softball Athlete - I joined the National Fastpitch Coaches Association podcast to talk about strength and conditioning in the softball world. It covers a wide range of topics, though, ranging from long-term athletic development to specific injury prevention.

How to Show You're Passionate in a Job Interview - On the surface, this has nothing to do with strength and conditioning. However, just about everyone who interviews for a S&C position invariably falls back on leveraging their passion to make their case. If you're going to use that approach, keep these strategies from the Harvard Business Review in mind.

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Strength and Conditioning Stuff You Should Read: 4/20/19

I hope you had a great week. In case you're looking for some recommended reading while you're sipping coffee this weekend, here's a good collection:

Overcoming the "Best Coach on Staff" Problem - This might be my favorite blog post that my business partner, Pete Dupuis, has ever written. This is a problem that just about every gym faces as they experience growth.

5 Simple Hacks You Can Use in the Gym Today- Here's a collection of programming and coaching strategies from Mike Robertson that you can immediately apply in the gym.

5 Reasons for the Increase in Lat Strains in Baseball -It's early in the season, but we've already seen several noteworthy lat (and teres major) injuries in professional baseball. Here are some reasons why.

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Pitching Mechanics: What to Make of an Open Landing Position

After my recent presentation at Pitchapalooza in Nashville, I received the following question from a college coach who was in attendance:

Q: "My question revolves around pitchers landing with an open foot position. From your experience and from a biomechanical standpoint what have you seen regarding this landing/stride position in regards to why it occurs and how you have gone about correcting it? And, how have you seen it impact knee and back health. My experience has been that there is either some underlying knee or back history, or something is about to occur. In the recruiting process, I've spoken with several coaches and scouts who won’t consider someone who has this issue (open foot strike) regardless of velocity, due to concerns over long term health."

A: This answer can go in a lot of directions, so I decided to film a video:

In terms of a real-world example, take a look at Cressey Sports Performance athlete and Astros pitcher, Josh James. Josh has a slightly more retroverted hips presentation, and you can see that he lands a bit open. This is his normal alignment and he controls his body well, so it works for him (to the tune of consistent 100mph+ velocity).

More often that not, though, the pitchers who are winding up in this open foot position are getting there because of mechanical faults or physical limitations.

[bctt tweet="It's imperative to have a thorough assessment process for pitchers; you never want to try to take a mechanical fix to a movement problem."]

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The Best of 2018: Baseball Articles

With baseball athletes being the largest segment of the Cressey Sports Performance athletic clientele, it seems only fitting to devote a "Best of 2018" feature to the top baseball posts from last year. Check them out:

1. When Pitching Goes Poorly: 5 Strategies for Righting the Ship - Pitchers can struggle for many reasons beyond just mechanics. Here are five factors to take into account.

2. Is It Really Biceps "Tendonitis? - One of my biggest pet peeves is when all anterior shoulder pain is given a "blanket diagnosis" of biceps tendonitis. With that in mind, this webinar excerpt from my Sturdy Shoulder Solutions resource delves into the topic in greater detail.

3. How to Apply the Joint-by-Joint Approach to the Elbow - In this video blog, I discuss how we can apply the concept of regional interdependence to the elbow, particularly in the context of pitching injuries.

4. How to Win 99% of High School Baseball Games - I've haven't coached a high school baseball game in my life. I know a lot about adaptation to training in youth athletes, though, and that puts me in a unique position to comment on how to win high school baseball games.

5. Why Injuries are Highest Early in the Baseball Season (Video) - Major League Baseball Injuries are highest during Spring Training and early in the regular season. Surely, some of this has to do with the fact that some players had lingering issues from the previous season that never went away - but it definitely goes further than this.

We've got one last "Best of 2018" list running tomorrow, so stay tuned for the closer!

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How to Apply the Joint-by-Joint Approach to the Elbow

Today, I've got a video post for you, and it builds on the Joint-by-Joint approach that's been popularized by Gray Book and Mike Boyle. In the video, I discuss how we can apply the joint-by-joint theory to the elbow, particularly in the context of pitching injuries. Check it out:

If you're looking to learn more about the elbow, I'd encourage you to check out my presentation on the topic, Everything Elbow.

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Making Movement Better: Duct Tape or WD-40?

It's often been said that anything can be fixed with duct tape and WD-40. And, as a guy with extremely limited handyman skills, I really like this flowchart.


Source: http://laughingateverydaylife.com/2016/07/duct-tape-vs-wd40/

While this might seem like a dramatic oversimplification with respect the human body, I think there are actually some noteworthy parallels. To prove this, let's take a look at a study my buddy, Mike Reinold, co-authored back in 2008. While they looked at range of motion changes in professional pitchers after an outing, the findings of the study that I always keep coming back to have more to do with the absolute range of motion numbers in the data set (moreso than the changes). Take a look:

Looking at the mean shoulder total motion pre-throwing, MLB pitchers averaged about 191 degrees. However, when you look at the standard deviation of 14.6 degrees, you'll see that there were guys down around 175 degrees (very hypomobile or "tight"), and others up around 206 degrees (very hypermobile or "loose").

Speaking very generally, the tight guys need more WD-40 (range of motion work), and the loose guys need more duct tape (stability training). Now, here's what you make your mark as a coach: identify the exceptions to this rule.

For example, when you have an otherwise "tight" guy who comes back from a long season in with a significant range of motion increase at a joint, it could mean that he's developed instability (e.g., blown out a ligament). Or, maybe you see an otherwise "loose" guy who has lost a considerable amount of range of motion, it could mean that he's really hanging out in a bad pattern, developing musculotendinous shortness/stiffness that "overpowers" his ligamentous laxity. Or, he might be really out of alignment, or have developed a bony block.

Identifying outliers - exceptions to the rules - is a crucial part of evaluation success and subsequent programming. As I've often said, don't just focus on average.

Speaking of lessons to be learned in managing overhead throwing athletes, this will actually be a topic I expand upon at the upcoming fall seminar at Cressey Sports Performance - Massachusetts. We've got a great lineup, and the early bird registration deadline is this Fridya, September 21. You can learn more HERE.

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How Physical Maturity Impacts Pitching Mechanics and Muscular Recruitment

For today's post, I wanted to share with you an excerpt from my new resource, Sturdy Shoulder Solutions.

In addition to the injury implications of this presentation, I think we also have to consider how much it ties into the concept of accelerating development of young pitchers by getting them strong in the right places. Early strength and conditioning can help to facilitate the proper muscular recruitment patterns (i.e., using lats more than the rotator cuff and biceps) to generate higher levels of velocity.

To learn more about why the minutia often matters so much when it comes to the shoulder girdle, be sure to check out www.SturdyShoulders.com.

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5 Reasons for the Increase in Lat Strains in Baseball Pitchers

There have been some noteworthy lat strains in MLB this year, and this trend isn't showing any signs of letting up. Here are a few reasons why they're occurring at such an alarming rate.

1. Better Diagnosis

Any time a diagnosis becomes more "accepted," doctors know to look for it more immediately. In 2011, Jake Peavy was the first player to actually tear the lat off the humerus and have surgery on it, but now we're actually seeing 1-2 of these each year in guys who come to Cressey Sports Performance for consultations (on top of guys who have lower grade lat strains). In the past, a lot of doctors would mistake lat strains for rotator cuff injuries or biceps tendon issues (because the lat attaches on the front of the humerus). Sometimes, lat injuries would be missed on MRIs because the attachment is far enough down the humerus that a regular shoulder MRI wouldn't cut wide enough. In short, better identification and subsequent diagnosis are always a big reason why a class of injuries "surges."

2. Harder Throwers

Lat recruitment during acceleration is substantially higher in high level throws than it is in amateur pitchers. In particular, as lot of elastic energy is put into lat during the lay-back phase of throwing while it works as an anterior stabilizer of the shoulder as it prepares to unleash that energy into powerful internal rotation and horizontal adduction.

Sprinters who run fast pull hamstrings more often. Basketball players who jump high increase their risk of Achilles ruptures. It shouldn't be a surprise that harder throwers have a higher incidence of lat strains.

3. Inappropriate Strength Training

With each passing day, weight training gets more and more "accepted" in baseball populations, and I absolutely love it. Unfortunately, that means a lot of inferior programs get implemented, and nothing is more inferior in a baseball strength and conditioning setting than programs that are way too lat dominant. If you're doing pull-ups, bench presses, heavy deadlifts, farmer's walks, walking dumbbell lunges - and then coaching all your rows and arm care exercises to be very lat dominant, you're really just exacerbating all the negative adaptations we see in throwers. If you look around your weight room and see a ton of guys with limited shoulder flexion, that should be a red flag.

4. Poorly Executed Arm Care Programs

Lats are sneaky, as they'll find a way to creep into a lot of arm care exercises. You'll see people "tug down" (extension/adduct) the humerus (upper arm) during external rotation exercises using the lat when it should be relaxing to allow the arm to externally rotate.

You'll see hands creeping toward the midline (shoulder internal rotation) during wall slide variations - when the lat should be relaxing to allow "clean" overhead motion to take place.

You'll see individuals lock the scapula down into depression during prone trap raises instead of allowing it to posterior tilt.

And, in the most commonly butchered exercise by every lat strain pitcher I've ever seen, you'll see the humerus tugged down during the prone horizontal abduction (when it should be at 90 degrees).

These examples should help to demonstrate that we've had a lot of success bringing lat strain injuries back to full function not only because of our quality manual therapy, but also because we know how to prescribe and meticulously coach the exercises that are so important for these individuals to master.

5. Weighted Balls

Weighted ball programs increase external rotation quickly (particularly in hypermobile throwers) and the lat - as one of the anterior stabilizers of the shoulder - is one structure that takes on the brunt of the load. When external rotation increases quickly and high speeds are involved, the lat at lay-back is analogous to the Achilles tendon of a basketball player that lands on a heavy dorsiflexed ankle; it just can't "give" any more. If you're a visual learner (and don't have a weak stomach), check out the 1:40 mark in this video to see what crazy eccentric stress at the end-range of a joint can do.

Now, imagine he's an untrained 14-year-old working at these speeds and you put a 100-pound weight vest on him; do you think it'll turn out well?

Weighted balls are awesome - when they're integrated at the right times, at the right loads, in the right dosages, with the right athletes who have earned the right to use them.

Closing Thoughts

If you look at these five contributing factors - and exclude the one (better diagnosis) that's actually a good thing - you'll realize that we have three that are completely in our control. Coach exercises correctly, prescribe strength and conditioning exercises appropriately, and integrate weighted baseball work the right way. If we do these three things correctly - and make sure to take care of tissue quality and length in our throwers - I firmly believe we can completely prevent lat strains, and that's been verified by our experience at Cressey Sports Performance.

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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.

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