Home Posts tagged "Pitching Mechanics"

CSP Elite Baseball Development Podcast: Rick Ankiel

We're excited to welcome retired MLB pitcher and outfielder Rick Ankiel to this week's podcast. Rick's incredible story has been the feature of multiple documentaries, and he has some awesome insights to share for players, coaches, and parents. A special thanks to this show's sponsor, Marc Pro. Head to www.MarcPro.com and enter the coupon code CRESSEY at checkout to receive 10% off on your order.

Show Outline

  • What Rick’s experience was like as he battled command issues as a young pitcher for the St. Louis Cardinals
  • What the initial stages of Rick’s mental struggles as a pitcher were
  • How Rick made his comeback from the yips as a pitcher in 2005, and what strategies and routines he implemented that were most impactful for his consistency on the mound
  • How identifying what variables he could and couldn’t control and keeping baseball simple helped Rick find mental stability as a player
  • How organizations are evolving in how they prepare their young draft picks to be successful baseball stars of the future
  • What the mental concerns are for young stars as they ascend to the big league stage
  • Why players need to establish their circle of trust to be successful in professional baseball, and what strategies young players can implement to find security in their early career
  • What Rick’s advice is for the young draft picks and prospects
  • How the obsessive pursuit of excellence in baseball leads players to being consumed by their shortcomings and defined by their career on the field
  • How a player’s reluctance to care can be a defining factor of their likelihood to succumb to the mental dilemmas like the yips
  • What the biggest misconception about the yips is
  • How coaches and teammates of a struggling athlete can work to better identify those who need help and implement steps to make a real difference
  • How being genuine with ballplayers and asking “What can I do to help you?” can start a powerful conversation towards aiding in someone’s mental state
  • What was the difference for Rick was in preparing for games as a pitcher and a hitter
  • How Rick approached his throwing program as he transitioned from being pitcher to an outfielder
  • What the biggest adjustment Rick had to make as he has transitioned to a career in broadcasting

You can follow Rick on Twitter at @TheeRickAnkiel and on Instagram at @TheeRickAnkiel. And, be sure to check out his awesome book, The Phenomenon.

Sponsor Reminder

This episode is brought to you by Marc Pro, a cutting-edge EMS device that uses patented technology to create non-fatiguing muscle activation. Muscle activation with Marc Pro facilitates each stage of the body’s natural recovery process- similar to active recovery, but without the extra effort and muscle fatigue. Athletes can use it for as long as they need to ensure a more full and quick recovery in between training or games. With its portability and ease of use, players can use Marc Pro while traveling between games or while relaxing at home. Players and trainers from every MLB team - including over 200 pro pitchers - use Marc Pro. Put Marc Pro to the test for yourself with their new "Try Before you Buy" program, and use promo code CRESSEY at checkout at www.MarcPro.com for 10% off on your order.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Should You Chase Shoulder External Rotation – And If So, How?

Each time I run an Instagram Q&A, I get a few high school baseball players who ask how they can increase shoulder external rotation for throwing. The answer really depends on a few things, so here's a video to walk you through them.

Also, as a friendly reminder, Sturdy Shoulder Solutions is on sale for $40 off through this Sunday at midnight. Just enter coupon code OFFSEASON19 to receive the discount at checkout at www.SturdyShoulders.com.

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CSP Elite Baseball Development Podcast: Aaron Barrett

We're excited to welcome Washington Nationals relief pitcher Aaron Barrett to this week's podcast. Aaron is one of the most impressive comeback stories you'll ever hear. 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 major injuries and setbacks Aaron experienced that removed him from competitive baseball from 2014 to 2018
  • What the medical priorities and overall rehab process were for recovering from this freak injury
  • How Aaron managed his psychology as he endured a major setback
  • How he incorporated and began to increase his hand speed as he progressed throw his rehab throwing program
  • When in Aaron’s rehab protocols he felt more consistent and confident as he began throwing in professional baseball games once again
  • What recovery modalities Aaron utilizes to help his arm bounce back
  • How Aaron modified his routine after enduring these setbacks
  • How Aaron remained process oriented and focused on his goals for the long haul of a four-year rehab period
  • What lessons has Aaron learned after experiencing the workload of being a reliever in a major league bullpen
  • How Aaron manages his throwing volume and intensity in-season
  • What Aaron’s gameday routine is
  • What the characteristics of coaches and rehab professionals that have been the most impactful on his career
  • What Aaron’s next step is for his career as he transitions from this incredible recovery from injury to being a consistent performer for the Washington Nationals

You can follow Aaron on Twitter at @AaronBarrett30 and on Instagram at @AaronBarrett30.

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!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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“Coil” in the Pitching Delivery: Friend or Foe?

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.

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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CSP Elite Baseball Development Podcast: Believing in the Basics with Kyle Driscoll

We're excited to welcome Cressey Sports Performance - Massachusetts strength and conditioning coach and associated pitching coordinator Kyle Driscoll to this week's 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

  • How the CSP staff onboarded and assessed each college athlete for the Elite College Development Program
  • What specific strategies Kyle used to assess the pitchers in the program, including subjective evaluations and the use of technology like Rapsodo and high-speed camera
  • Why evaluating each pitcher’s routine is key component of an initial assessment
  • How understanding exactly where a pitcher is on day one allowed Kyle to structure realistic, obtainable goals for each player to achieve over the 10 week program
  • What the most surprising lessons Kyle took away from initial evaluations of the college summer program were
  • What goes into matching up throwing partners
  • What Kyle’s approach was for designing each athlete’s throwing program and why he made sure to teach them how to effectively program for themselves following their experience at CSP
  • How the synergy of CSP works to consolidate stress in the college summer program and how Kyle specifically programs throwing alongside the strength and conditioning component
  • What specific positions Kyle looks for pitchers to hit in their throwing delivery – and how they can reinforce these positions in the weight room
  • Why Kyle emphasizes certain positions early in the delivery so quality movement is persevered as the throwing motion becomes faster down the chain
  • What specific pitch design and velocity changes individuals made over the summer
  • What the most influential takeaways for the pitchers that attended the Elite College Development Program and how these takeaways stretch far beyond mechanical adjustments

You can follow Kyle on Twitter at @kdrisc35  and on Instagram at @bigdriskk.

Sponsor Reminder

This episode is brought to you by Athletic Greens. It’s a NSF certified all-in-one superfood supplement with 75 whole-food sourced ingredients designed to support your body’s nutrition needs across 5 critical areas of health: 1) energy, 2) immunity, 3) gut health, 4) hormonal support, and 5) healthy aging. Head to www.AthleticGreens.com/cressey and claim my special offer today - 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!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

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Strength and Conditioning Stuff You Should Read: 9/12/19

I hope you're hadving a great week. Here's a little recommended reading and listening to keep it rolling.

Complete Coach Certification - Mike Robertson launched this excellent continuing education resource for trainers last week. I just finished working my way through it and it was outstanding.

Models of Skills are Important - Lee Taft interviewed Dan Pfaff for this podcast, and it was absolutely outstanding.

Shoulder Assessment and Treatment with Eric Cressey - Speaking of podcasts, I was a guest on the Squat University Podcast recently. I talked a lot of shoulders with the host, physical therapist Aaron Horschig.

An Alternate Approach to Summer Ball: The Rise of Private Facility Training - This article from Aaron Fitt at D1Baseball.com highlights how many athletes are taking non-traditional approaches to summer development for baseball. Aaron shadowed a training session with Duke pitcher Bryce Jarvis at Cressey Sports Performance.

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The overhead view in a pitching delivery can enable you to see certain things that can’t be appreciated from other perspectives. Foremost among these is the ability to differentiate between thoracic rotation (upper back motion) and horizontal abduction (shoulder motion). 👇 In this image taken just prior to stride foot contact, @gerritcole45’s pelvis has already rotated counterclockwise toward the plate while his torso is still rotating clockwise. This is the hip-shoulder separation throwers seek for generating big time velocity. 🔥 However, when a thrower lacks thoracic rotation - or gives up thoracic rotation too early (usually by chasing arm speed too early in the delivery) - he’ll often resort to creating excessive horizontal abduction (arm back) to find the pre-stretch he wants to generate the velocity he covets. This is not only an ineffective velocity strategy, but it also can increase anterior shoulder and medial elbow stress - all while leading to arm side misses, accidental cutters, and backup breaking balls. 🤦‍♂️ Over the past few years, I’ve heard of a few pitchers being advised to work to increase the horizontal abduction in their deliveries. I don’t think you can make this recommendation without the overhead view, and even then, it’s likely taking a distal (arm) solution to a proximal (trunk and timing) problem. 🤔 I covered hip-shoulder separation in the pitching delivery in great detail in a free presentation I gave away earlier this year when we launched our podcast. You can still get it at the link in my bio.👊👍 . #Repost @astrosbaseball @get_repost_easily #repost_easily ****** Like H-Town in the summertime 💯

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Why the Overhead Angle Matters in the Pitching Delivery

The overhead view in a pitching delivery can enable you to see certain things that can’t be appreciated from other perspectives. Foremost among these is the ability to differentiate between thoracic rotation (upper back motion) and horizontal abduction (shoulder motion).

In this image taken just prior to stride foot contact, Gerrit Cole's pelvis has already rotated counterclockwise toward the plate while his torso is still rotating clockwise. This is the hip-shoulder separation throwers seek for generating big time velocity.

However, when a thrower lacks thoracic rotation - or gives up thoracic rotation too early (usually by chasing arm speed too early in the delivery) - he’ll often resort to creating excessive horizontal abduction (arm back) to find the pre-stretch he wants to generate the velocity he covets. This is not only an ineffective velocity strategy, but it also can increase anterior shoulder and medial elbow stress - all while leading to arm side misses, accidental cutters, and backup breaking balls.

Over the past few years, I’ve heard of a few pitchers being advised to work to increase the horizontal abduction in their deliveries. I don’t think you can make this recommendation without the overhead view, and even then, it’s likely taking a distal (arm) solution to a proximal (trunk and timing) problem.

I covered hip-shoulder separation in the pitching delivery in great detail in a free presentation I gave away earlier this year when we launched our podcast. You can still get it by subscribing below:

Join our mailing list to receive podcast updates and my free Hip-Shoulder Separation presentation!

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Exercise of the week: Rear Foot Elevated 1-arm Low Cable Row

This week's exercise of the week features a new spin on an old favorite of ours. By elevating the rear foot, you can get more weight shift into the front hip on split-stance low cable rows.

In both pitchers and hitters athletes, we're constantly seeking better ways to teach front hip pull-back - and this is an awesome exercise for feeling the involved musculature. If you want to see this in action, check out the 29-30 second mark in this video of Zach Greinke:

I was surprised at how heavy we've been able to go on this exercise, as I expected a big drop off in resistance utilized because of the balancing component that's involved. In athletes with some single-leg proficiency, though, the rear-foot elevated 1-arm low cable row is an awesome progression.

If you're looking to learn more about how we assess, program, and coach at the shoulder girdle, be sure to check out my popular resource, Sturdy Shoulder Solutions.

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Elite Baseball Development Podcast: Monitoring Arm Stress and Workload with Ben Hansen

We're excited to welcome Ben Hansen, the Vice President of Biomechanics and Innovation at Motus Global, to this week's podcast. In lieu of a sponsor this week, we've just got a final reminder that this week is the last chance to get the early bird discount on this year's fall seminar at CSP-MA. It takes place September 21-22; you can learn more HERE.

Show Outline

  • What led Ben to pursue a career in biomechanics and wearable technology
  • How Motus Global strives to impact the game of baseball and how their model for developing healthy arms has shifted over the years
  • What peer reviewed research says about the significance of joint torques and how we should interpret these metrics for predicting the risk of injury in baseball players
  • What acute and chronic workloads are, and how managing these variables can allow coaches to keep their athletes healthy and high performing
  • Why pitchers should have individualized throwing programs to account for the diverse variables that impact a player’s health
  • How truly different catch play, flat ground, bullpen, pre-game, and in-game throws are, and how coaches can more accurately account for the stress they impose on pitchers throughout a season
  • How rest should be incorporated into a baseball players year and why short breaks during a season of heavy throwing may be doing more harm than good for throwers
  • What ballplayers should consider when deciding between continuing to throw into the next season or shutting down to rest
  • What role mechanics plays in the health of a throwing arm and how common mechanical tendencies, like the Tommy John Twist and the Inverted W, influence arm stress
  • How fatigue is more predictive of injury than mechanics
  • Why building a durable work capacity is more important for staying healthy than mastering mechanics
  • How reliable using perceived effort is when creating and executing a throwing program
  • Why professionals need to rewrite the return to throwing program for common injuries in baseball
  • Where more research is needed to further understand how to manage baseball arms

You can follow Ben on Twitter at @BenHansen9 and on Instagram at @MotusGlobal.

Podcast Feedback

If you like what you hear, we'd be thrilled if you'd consider subscribing to the podcast and leaving us an iTunes review. You can do so HERE.

And, we welcome your suggestions for future guests and questions. Just email elitebaseballpodcast@gmail.com.

Thank you for your continued support!

Sign-up Today for our FREE Baseball Newsletter and Receive Instant Access to a 47-minute Presentation from Eric Cressey on Individualizing the Management of Overhead Athletes!

Name
Email
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Elite Baseball Development Podcast with Brandon Kintzler

We're excited to welcome Chicago Cubs reliever Brandon Kintzler to this week's 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

  • How Brandon progressed from being a two-time 40th round draft pick out of Dixie State University to an MLB All-Star (while being released and going to Independent ball along the way)
  • How training to be healthy and durable allowed him to become a student of the game, recover from his injuries, and find success in pro ball
  • How Brandon has learned to effectively throw a sinker
  • Why having good direction in your delivery and mastering your lower half mechanics is essential to be able to stay behind the baseball, create late arm speed, and power through a two-seam fastball
  • Why Brandon chooses to stick to his strengths and hold firm in his belief in the effectiveness of his two-seam even while so many MLB pitchers shift toward 4-seamers
  • How Brandon’s velocity has steadily increased since coming back from injury and why he chooses to live in his sweet spot for velocity rather than throwing as hard as he possibly can
  • Why Brandon is throwing more off-speed pitches in recent years and how simplifying his mechanics have allowed him to have more consistent, repeatable stuff
  • Why Brandon struggled in the 2018 season and how straying from his game plan to chase more strikeouts turned out to be detrimental to his game
  • Where Brandon is most misunderstood by the public and why he has chosen to spend his energy being his genuine self rather than worrying about his image portrayed by the media
  • How beating Steve Cishek in a round of golf has led to a hilarious prank war between the two teammates
  • How Brandon has developed a relationship with Cy Young Award winner, Max Scherzer, and how the two challenge each other to be better pitchers year in and year out

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!

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
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