Whip The Hip!

Rotational movement integrated with precise timing/sequencing
of the hip and glutei muscles will help give you the elusive power
you seek. So few people understand how to rotate at the hip and
engage the glutes with powerful contraction combined with rear
foot plantarflexion.

This lack of sequencing and movement patterning means a loss of
durability and inhibited optimum performance. Lack of ‘hip whip’
manifests itself in too much muscle recruitment from the upper
torso and the client will ‘bleed’ unproductive energy. It is a term
that represents the motion of powerful active contraction of the
glute with rotational power of the hip joint.

It’s the ‘snap’ of activation with intent of movement that counts.
No sloppy follow thru .The rear leg should have a tense activated
glute and the rear foot should be plantar flexed with minimal
weight resting on the ball of the foot. I tell my clients if I walked
behind you and hit that butt I better bounce off. No loosey
goosey!

Don’t worry about the front leg glute. That will be activated
because you are standing on it with more transferred weight. Pay
attention to the rear leg. Try the rotation without active glute
contraction and then with contraction. Tell me what difference you
feel? You feel much more powerful and stable right? Take a look
at this picture below to see a representation of an end phase ‘hip
whip.’ This is a high stability, loaded movement pattern. Top of
the ‘food chain’ in the 4-stages of owning the whip you will see
listed below.

The glutes are really nice to look at I know, ( well some are) but
the important thing in performance is how they function. Can
they activate? Can they sequence? You may need to spend time
teaching clients how to disassociate the top and bottom of the
body first and then move into locking in transitional patterns.
Start with no load and then increase to resistance bands, and
finally cables.

If you can master the power of the hips and glute you will
unleash the secret weapon of performance. All things being
considered you must own the ‘hip whip’ by progressing thru 4
stages.

1. Insure adequate mobility is on board in the hips. Particularly in
extension and internal rotation. Look for asymmetries.

2. Fascial snags and glutei trigger points must be released and
addressed because they will cause soft tissue extensibility
dysfunction and loss of mobility.

3. Glutes must be activated in relationship to the calves and
iliacus Glutes are often inhibited and weak in relationship to
facilitated calves and iliacus. Release the iliacus by manual
pressure and foam roll the calves, followed immediately by supine
hip bridges to activate the glutes. Be careful of doing the wrong
thing to the psoas. It is often tight and weak, indicating a need
for stretching then immediate strengthening. Simply stretching a
tight and weak muscle is asking for TROUBLE!

4. Movement patterning and motor control. Gaining stability of
the hips in static position, then proceeded by dynamic, and finally
loaded high threshold movement so you can lock in the new
mobility with neural control.

Precision of movement. Quality over quantity. Better is better,
more is not better. These are your guiding principles of power.
Now go have fun whipping your hip!

Rodger Fleming, ATC, LMT
Body Awareness Therapeutic Massage
Macon, Georgia

Exertional Rhabdomyolosis

The safety of athletes is always a priority. At January’s NSCA Coaches Conference, there was a session on Exertional Rhabdomyolysis which I thought was very informative. I wanted to share some of the points, made by physician Jeffery Anderson of UCONN, to ensure that athletes and coaches understand the different types of muscle pain and recognize the signs, symptoms, and risks of “Rhabdo” if it occurs.

What is Exertional Rhabdomyolysis?

Exertional Rhabdomyolysis is the breakdown of a muscle cell due to the repetitive stress of exercise. The breakdown of a cell results in the release of the cell’s contents into the bloodstream. When this happens in large enough quantity, or in major muscle groups, like the quadriceps, the result can become life threatening. This breakdown is not the same as the “micro-tears” of protein filaments inside muscle cells after normal strength training, thought to stimulate strength gains. Click Here to learn the difference between micro-tears and muscle tears.

Symptoms of Rhabdomyolysis include extreme joint and muscle pain and swelling, beyond that of DOMS, the soreness occurring 48-72 hours after unaccustomed exercise. Also, cola colored urine is an indicator of intracellular myoglobin being excreted from the body.

The major health risks of rhabdomyolysis include kidney failure, from the clogging effect that myoglobin has on the renal tubules, and cardiac arrhythmia due to hyperkalemia (an excess of potassium in the blood). The risks rhabdomyolysis are exacerbated by dehydration, due to the decreased blood flow to the kidneys.

Lets Make A Case Of “Rhabdo”

Dr. Anderson presented this section (below), and I thought it was a great way of showing what training variables and risk factors are of importance to avoid rhabdomyolysis:

 Start with:
o A reconditioned athlete, or
o An athlete coming off of a break, or
o A conditioned athlete performing a new exercise

 Add in a high volume of:
o Running (or marching in the Military)
o Resistance Training (especially eccentric exercise)

 Add in the following risk factors:
o Heat
o Dehydration
o Recent illness (flu, mono, etc.)
o Metabolic disease (diabetes or thyroid disease)
o Genetic muscle energy storage disease
o Autoimmune or inflammatory disease
o Alcohol or Drugs (statins or amphetamines)
o Sickle Cell Trait (not to be confused with sickle cell anemia)

 Mix these items together and you have a high risk for creating exertional rhabdomyolysis.

An Example

In 2011, a significant case of exertional rhabdomyolysis occurred with the University of Iowa Football Team. Thirteen players were hospitalized to be treated for the disorder after a workout including 100 squats (10 sets of 10 repetitions) at 50% 1RM, followed by a series of sled pushes. The squats were reportedly performed within a period of 17 minutes. The NSCA has since suggested that this workload was above and beyond the safe volume recommendations set forth by organization for athletes. For more examples of exertional rhabdomyolysis, Click Here.

Keep Your Athletes Safe

Be aware of the signs and symptoms of exertional rhabdomyolysis to prevent injury, hospitalization, or even death! Pay attention to volume and periodization in training programs with your athletes.

Exertional Rhabdomyolysis is 100% Preventable


Eric McMahon, MEd, RSCC
Minor League Strength and Conditioning Coach
Texas Rangers

More, More, More!!!

Happy everything!

It is that time of year when everyone thinks more is better. The kids need more cookies in the cookie jar. The kids keep asking for more stuff. There needs to be more food around for Christmas dinner. The kids love more gifts around Christmas. I won’t even mention what some people think they need more of on New Year’s Eve.

Athletics is the same way. The college bowl season started December 17th with the Famous Idaho Potato Bowl and ends January 9th with the BCS National Championship. (They are actually hosting a bowl game in Boise, Idaho –REALLY) Basketball had a 16 team postseason tournament back in the day. Now, 64 for teams were not enough, so we have a play in game. Apparently, they want even more than that.

Although, some country songs will say you can’t get enough of a good thing. It is this guy’s stance that more rehab is not always the best approach. It is one thing when an athlete sprains an ankle and it is the size of a watermelon. You can work on the swelling and ROM as soon as it is tolerated on a very consistent basis. Rest, ice, elevation, and compression. It’s another thing to have an athlete try to do 250 quad sets (contractions) one day after spraining the medial collateral ligament in their knee.

Generally speaking, athletes know what they need to play the game. They are not going to accept a therapist telling them to do something “just because I said so.” The same thing applies in the weight room and working with the strength and conditioning coach, the athlete is not going to load the bar on the back and do sets of 20 squats without any explanation. Training smarter, not harder is the approach that the athletes have now.
I may not be the smartest guy in the world, but it is not for the lack of effort. If you are giving an athlete an ice bag, educate them why. Explain the reasons behind certain exercises when you design a program. Be able to justify what you are doing to help this athlete get better. Training and rehabilitation is not comparable to the Coney Island hot dog eating contest. More, more, more, is not going to the job done, unlike eating way too many hot dogs.

Once again, happy holidays and safe travels.

Chris Ham, MSA, ATC, CES
Athletic Trainer
Vanderbilt University Baseball

Breaking The Body Down

Working Smarter, NOT harder.

I am not going to lecture on Crossfit Training, mixed martial arts training, or any other kind of training that you can think of that absolutely can leave an athlete hanging on their knees.

Everyone wants to work smarter, not harder. The body is no different. The body will take the path of least resistance or pain. If the body does this too long, it will develop a movement deficiency. I am going to break the body down into segment s. A joint should be either mobile or stable. If a mobile joint acts as if it is stable, the body is not going to move efficiently. As well as a stable joint that becomes mobile, more serious issues will occur.

Joint by joint from the ground up (unless you are gifted enough to walk on your hands):

Ankle – Mobile
Knee – Stable
Hips – Mobile
Low Back (Lumbar Spine) – Stable
Thoracic Spine – Mobile
Scapular – (Stable - relatively)
Shoulder – Mobile
Elbow – Stable
Wrist – Mobile

Just taking a quick look at the list you will notice that over other joint is mobile. Having adequate mobility in these joints will allow for the body to move more efficiently. When it comes to throwing and hitting a baseball, moving efficiently can aid in the longevity of an athlete.

If the scapula is not stable, then the rotator cuff will not function properly (the rotator cuff comes off the scapula). If the shoulder is not mobile, it won’t be able to handle the demands that are placed on it during the late cocking and acceleration phases of throwing. I could go on and on how one joint can have a negative effect on another.

As an athlete you want to get the most out of your body. It is your own responsibility to know what your body is intended to do or not to do. When your body is not in line with its design, there are reasons for concern. Bottom line, know your body and how it should operate. If you know how it works and shouldn’t work, then you will know when to be concerned.

Chris Ham, MSA, ATC, CES
Athletic Trainer
Vanderbilt University Baseball

Approaches to Core Training

As an incoming college freshman, I was sent a manual through the mail with my football team’s workouts for the summer ahead. The manual was about 75 pages of mostly strength routines and information about the testing we would undergo once we arrived for pre-season training camp. The only core routines were hand-jotted at the bottom of the typed lifting program sheets, on a single line reading, “Abs: 250 reps”. Even at 18 years old, with no formal training in exercise, I remember thinking... Gosh, there’s got to be more to it than that!

What Are the Goals of Core Training?

As with every area of strength and conditioning, the common answer, “To Enhance Performance, and Prevent Injury” applies here. A performance goal of core training is to strengthen and support the middle of the body for improved coordination of the body as a whole. Many coaches aim to prevent injury by adding support to the mid-section’s structural beam, the lumbar spine, by using draw-in and bracing techniques, emphasizing stability exercises (i.e. planks), and ensuring that training does not compromise the natural anatomical arch of the low back. Other considerations may include improving hip mobility or scapulothoracic stability, depending upon how broadly the core is defined in your program.

A Movement Balanced Approach

This approach is about being anatomically balanced in all movement planes. Historically, exercise menus of various sit-ups, crunches, and twists have focused on building the endurance of the abdominal and oblique muscles. The erector spine, quadratus lumborum, and transverse abdominis, for example, have been more often neglected by traditional core routines. There are a few ways to create balanced core routines, either by incorporating all movements of the torso into each core program, or by equally dividing the movements throughout the training week. Here is a list of core movements to build exercise menus upon:

o Flexion: (e.g. Sit-Ups)
o Extension: (e.g. Superman)
o Lateral Flexion and Extension: (e.g. Side Plank Hip Lift)
o Rotation: (e.g. Medicine Ball Side Tosses)
o Low Back Support: (e.g. Supine Dead Bug Progressions)
o Hip Mobility: (e.g. Quadruped Hip Abduction)
o Scapulothoracic Stability: (e.g. Front Plank Scapula Pinch)

The goal is to diversify the types of core exercises being performed, as no one method of core training has been deemed most beneficial in scientific literature.

Rotational Core Training:

There are two predominant approaches to rotational core training: (1) Rotational Power-Endurance, and (2) Anti-Rotation. Rotational power-endurance exercises are dynamic in nature and most often include twisting movements using resistance. Some examples include medicine ball (MB) side tosses, MB standing torso rotations, “Russian twists”, and supine “knee-up” low trunk rotations.

Anti-rotation, or rotational stability, exercises include stability movements of the torso against rotational forces created from the momentum of the limbs. Common examples include, Grey Cook’s kneeling chop and lift exercises (from his menu of FMS corrective exercises), Convertaball twists, cable core presses, and Keiser push-pulls combinations.

What’s the difference… Rotation vs. Anti-Rotation? Rotational exercises train the concentric and eccentric nature of the twisting torso, while anti-rotation exercises are focused at stabilizing the rotation of the spine to best maintain the upright posture of the body. For example, there are anti-rotational elements to many functional single limb weightroom exercises (i.e. one-leg squats or deadlifts, lunges, one-arm presses, etc.). While rotational power-endurance exercises (i.e. MB throws) are excellent to develop rotational range of motion and explosiveness, developing anti-rotational stability should first be addressed to ensure the body can handle the force production of repetitive twisting.

Eric McMahon, M.Ed., RSCC
Minor League Strength and Conditioning Coach
Texas Rangers

It Is Brutal Hot Outside Right Now!

Just a Friendly Reminder. . .

It is brutal hot outside right now.

CNN reports that the “heat index values” – how it feels outside – have been running over 125 degrees Fahrenheit in the worst areas. The heat index scale is designed to describe how intense heat feels, which includes factors such as humidity.

In working multiple camps this summer – the athletes have not been prepared for this heat. Most of you have already heard all of this, but now would be a nice time for a friendly reminder. As the athletic trainer for these camps, I am not nearly as active as the athletes. However, each day I have easily taken down a gallon of water and a few cups of some sports drink.

Here are some examples of stories that I have heard over the camps:

- Have you drank enough today? “I drank a lot of water. Two or three cups.”

- When’s the last time you have used the bathroom? “”First thing this morning.”

- Have you eaten anything? “I had a couple bananas.”

These are never good signs when it is six o’clock in the evening and people start cramping up during activity.

These are just a few symptoms for dehydration:

- Headache
- Fatigue
- Nausea
- Dizziness
- Decreases bathroom breaks
- Decreased sweating

If your body is telling you it is thirsty, you are already a little behind when it comes to hydration. Another great way to check your hydration levels is to check the color of your urine. Yes, it sounds pretty nasty, but it is an excellent way to take a quick measure of your hydration levels.

If your urine is pale like lemonade, that’s a sign of proper hydration. If it’s dark like apple sauce, you need more fluids. With proper hydration and a sound diet, most of the time, you will be in good shape.
Use a water bottle that you brought to be your guide through the process. For example – I carry around a half gallon container (yes I get made fun of) throughout the day. It serves as my reference for that days H20 intake. Plus, I would not always bank on water being in the dugout for every game in the summer.

This is information that you should have heard before this point in time. However, each year around this time, the athletes tend to struggle and need a little refresher.

Enjoy what is left of your summer and stay cool.

Chris Ham, MSA, ATC, CES
Athletic Trainer
Vanderbilt University Baseball

The Great Mask Debate

It doesn’t take much to see the public’s increased awareness about the dangers and long-term effects of concussions in sport. Just read the paper or search the web and you’ll see where a state legislature or local school district has passed a law or approved a new rule regarding testing and return to play guidelines following a mild traumatic brain injury.

Likewise, the sport of baseball has also updated with the times. This season, Major League Baseball implemented the 7-Day Disabled List to be used exclusively with those players diagnosed with a concussion. MLB has also tightened its diagnosis and return to play guidelines. Both a physical exam and neuro-psychological testing that must be submitted to the league’s medical director prior to a player’s clearance to return to play.

With all the increased awareness, one of the first lines of defense in the prevention of these injuries is still the protective equipment. The catcher in baseball is perhaps the most susceptible to repetitive trauma both from foul tips and the hitter’s backswing. There are typically two types of masks that that a catcher uses: the traditional cage and helmet, and the hockey-style.

Currently, there is no published study that distinguishes one mask as better than the other. Students in an Experimental Mechanics Class at Kettering University have been working to find an answer. After testing both mask styles for frontal impact (simulating a foul tip) and side impact (representing a backswing impact), the students concluded “Overall, the testing would support the theory that a traditional style catcher’s mask would protect better against a foul-tip and a hockey style catcher’s mask would protect better against a hitter’s backswing.”

As a sports medicine provider who works with the baseball athlete, it has been my experience that far more foul tips are experienced than backswings. Although the engineering students suggest that the traditional mask system needs to be improved in the area of the helmet, I would still recommend the traditional cage system over the hockey-style mask for the prevention of repetitive trauma to catchers and umpires.

David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com

Statistically Speaking...

I am going to go out on a limb and say that there is something wrong with your shoulder. You probably throw a baseball more than 100 times a day for 9 or 10 months out of the year. You have probably been throwing a baseball since you were 5 or six years old.

Check these out if you get a chance – just read the abstracts:

Wright, RW, Steger-May, K, Klein, SE. Radiographic findings in the shoulder and elbow of Major League Baseball pitchers. American Journal of Sports Medicine. 2007 Nov; 35(11):1893-43.

Fredericson M, Ho C, Waite B, Jennings F, Peterson J, Williams C, Mathesonn GO. Magnetic resonance imaging abnormalities in the shoulder and wrist joints of asymptomatic elite athletes. PM R 2009 Feb;1(2): 107-16.

Miniaci A, Mascia AT, Salonen DC, Becker EJ. Magnetic resonance imaging of the shoulder in asymptomatic professional baseball pitchers. American Journal of Sports Medicine. 2002 Jan-Feb;30(1):66-73

The same thing can be said about the knees and backs. It would probably take about one google medical search that takes .000005 seconds to find articles saying the same thing about the knee and back.

I say this because the majority of you have had shoulder trouble at some point in time. If it persists, you need to go talk to an educated individual. When it comes to an overhead athlete – you need to talk to the right kind of physician. Your family physician is really smart – don’t get me wrong. However, he might panic when he sees damage to the rotator cuff and some fraying of the labrum. I would highly recommend talking to a physician that has some experience with the overhead athlete - an orthopeadic/sports medicine physician.

Chris Ham, MSA, ATC, CES
Athletic Trainer
Vanderbilt University Baseball

A New Attitude

As an athletic trainer and strength and conditioning coach, my role is to prevent injuries and enhance performance through the improvement of overall and sport-specific athleticism. Since I started my career in the strength and conditioning realm, my tendency is to attack injury prevention and reconditioning from a performance training philosophy. As I entered the athletic training field, I found myself approaching performance enhancement through functional / injury prevention strategies.

I’m old enough that my education seemed to be set against the backdrop of the “old school” tough love approach and the transition into the “new school” evidence-based approach to training / reconditioning. So, I understand when players make comments like, “My goal is to stay out of the training room this year.” Or, when coaches chide a player for being on the treatment table or in the whirlpool tub, I can relate to the coaching philosophy. But, at the same time, I can understand the big picture of the sport-specific dynamics and my role in the sports performance team.

Baseball is primarily a repetitive stress and overuse injury type sport. An athlete who avoids the training room because of pressure or the belief that if he reports a complaint, then the athletic trainer will keep him off the field is backward. The opposite is routinely true. When a player waits to report an injury that began as a nagging little discomfort and has progressed to a more significant pain that hinders or affects his performance on the field, it’s too late. By then, the athletic trainer or medical professional often has no other recourse than to “shut down” the player from activity to allow for rest, healing, and recovery. When in reality, early communication and assessment between the athlete and the athletic trainer could more than likely allowed for continued sports participation while at the same time addressing the physical needs of the injury.

We need a new attitude.

When I meet with my teams and newly arriving players, I feel that it is important to stress my underlying philosophy that the athletic training room should be viewed as an extension of the weight room and ultimately, the field. As I mentioned, my role is to help players stay on the field and perform at their optimal level. When the sports medicine team has a strong understanding of the sport-specific needs of the athlete from an injury prevention and performance standpoint, programs can be adjusted and fine-tuned through specific techniques in the training room. Therefore, the athlete can get the most out of their performance training and this training can hopefully provide greater carryover on the field.

What about “The Training Room Rat”?

Besides the athlete who needs encouragement to approach the medical team and communicate small issues before they become large, there is the other end of the spectrum that consists of the player who is constantly requesting and needing attention. The role of the athletic trainer in this case is to provide education and initial guidance to allow the player to transition to the weight room and become an active participant in his performance training programs.

David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com

Listen – it’s your body, not mine.

I have sat through a number of clinic visits and physician’s visits since becoming an Athletic Trainer. There is one thing that has always entered my mind when I sit in the office with my student athletes.

Where is the communication?

I have listened to copious amounts of talking by the physician and not much by the athlete. After the visit is over the athlete usually starts firing off one question after the other on the way out the physician’s office.

In the past, it was accepted that whatever a physician said was the end all be all. If the physician said, “take two of these and call me in the morning,” that’s what you did and you didn’t question it. For example, I had an athlete that had a visit with a soft tissue specialist. I was not able to go with the athlete, but I have worked with the soft tissue specialist in the past – so I knew I would get details from the visit one way or another. However, when the athlete returned from the visit he could tell me nothing about it. I asked what he did and the athlete could not tell me anything!

I have been an advocate of being an informed patient since I have been an Athletic Trainer. I don’t expect you do be able to recite Gray’s Anatomy or have a detailed Biomechanics lecture after a visit with the physician - but you can’t exit the room and just say “I am not sure what he just did.”

As an athlete, at any level, you need to have an understanding of what the physician is talking about when it comes to your health and well-being. Ask the essential questions. What? Why? How? What can I do? Why did you give me this pill? What’s it going to do? Don’t sit back and just accept what the physician has to say. I am not saying you have to challenge the physician’s recommendations, but get the reasons behind why they recommend it.

Be an informed patient – it will help you out in the long run.

Chris Ham, MSA, ATC, CES
Athletic Trainer
Vanderbilt University Baseball

If Sliding Head First Were Faster, World-Class Sprinters Would Dive Across the Finish Line!

The 2011 baseball season started with tragedy at Arizona State University. While sliding head-first into second base during an attempted steal, freshman player Cory Hahn collided with the knee of the fielder and suffered a fractured neck and is reportedly paralyzed.

Though there are injury risks with feet-first sliding, it is commonly believed that the more devastating injuries are associated with head-first slides (i.e. cervical spine injuries, shoulder dislocations, and other elbow, wrist, and hand trauma). Yet, coaches continue to teach, and players continue to attempt head-first sliding because they believe it is a faster baserunning technique.

The truth…IT’S NOT. A 2002 study proved once and for all that at all levels, there is no difference in speed between head-first and feet-first sliding. The authors concluded that in fact, feet-first sliding may even be slightly faster.

Kane SM, House HO, Overgaard KA. Head-first versus feet-first sliding: A comparison of speed from base to base. The American Journal of Sports Medicine. 2002; 30(6): 834-836.

As I mentioned, there is injury potential to the lower body with the feet-first technique (i.e. ankles, knees, hips, and hands), but these are not considered to be in the same class of severity as those associated with the head-first method. It can be argued that when the feet-first slide is taught correctly and practiced, the potential for injury is low – particularly now with breakaway bases, etc.

NEVER SHOULD A PLAYER SLIDE HEAD-FIRST INTO HOME PLATE!

David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com

"It Ain't Easy Being Green" - Kermit The Frog

As a student-athlete, it helps to have mentors that can provide you with guidance along your path through developmental milestones and athletic achievements. For me, one of those mentors was Dr. Jack Hughston. Considered by most as a pioneer in the field of sports medicine, he was among the first to provide medical coverage to collegiate athletic programs.

When I arrived for my freshman year of college on the campus of Auburn University, I was fortunate enough to receive a scholarship as a student athletic trainer and Dr. Hughston was the university’s Team Physician. As a student, it didn’t take me long to be introduced to his favorite saying:

“As long as you’re green, you’re still growing. Once you’re ripe, you’re next to rotten.”

This saying has stayed with me throughout my entire career as an athletic trainer and strength and conditioning coach. It has reminded me that once, I think that I know everything that there is to know about my profession, then I’ve missed out on a lot of new information. The sports medicine and sports performance fields are always changing and evolving and it is important to continue to grow a base of knowledge, develop new concepts, and fine tune my training philosophies and programs. It is also important to pass on that knowledge to others.

David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com

WEBINAR PRESENTATION: Functional Training and Progressions of the Shoulder and Upper Extremity in the Overhead Athlete
January 11, 2011 (8:00PM - 9:00PM Central Time)

Featured Speaker: David Yeager, ATC, CSCS Co-Founder, BaseballStrengthCoaching.com Certified Strength & Conditioning Specialist and professional baseball Athletic Trainer

Course Objectives:
- Define function, functional training, and the components of sport-specific training in baseball.
- Describe the criteria for beginning or advancing exercise / activity progressions.
- Describe the general characteristics and key components of the overhand throwing motion.
- Explain the Kinetic Chain Concept as it relates to exercise training in baseball.
- Define the goal and key components of sport-specific shoulder girdle training.
- Illustrate sample exercise progressions for the overhead throwing athlete.

To Register and receive an email with the link to the presentation, log on to www.baseballstrengthcoaching.com.

Webinar Presentation (January 11, 2011)

Name: Functional Training and Progressions of the Shoulder and Upper Extremity in the Overhead Athlete

Featured Speaker: David Yeager, ATC, CSCS Co-Founder, BaseballStrengthCoaching.com Certified Strength & Conditioning Specialist and professional baseball Athletic Trainer

Course Objectives:

- Define function, functional training, and the components of sport-specific training in baseball.
- Describe the criteria for beginning or advancing exercise / activity progressions.
- Describe the general characteristics and key components of the overhand throwing motion.
- Explain the Kinetic Chain Concept as it relates to exercise training in baseball.
- Define the goal and key components of sport-specific shoulder girdle training.
- Illustrate sample exercise progressions for the overhead throwing athlete.


When: 01/11/2011 8:00 PM - 9:00 PM
Time Zone: (GMT-06:00) Central Time (US and Canada)

Be sure to log on to www.baseballstrengthcoaching.com in order to register and receive an email containing the session link.

Hope to see you there!

BaseballStrengthCoaching.com

New Year’s Resolutions (Recommendations)

Welcome back and happy New Year!

Every year we all make New Year’s resolutions or try to make personal goals leading into the new year or the new season. At this point I am hoping it’s not to start training for the season sooner – because you are getting ready to report back to class much quicker than you think. I will make a couple suggestions if you are looking for a couple goals for the upcoming year and season.

• Have a mental routine prior to your baseball activity – there are very few good athletes that just show up to the ballpark and turn it on. Most of them are preparing hours before they show up to the ballpark – mental preparation can help in many aspects of the game.

• Have a physical routine for your baseball activity – I know most people think runners and track athletes are pretty much crazy, but they have a set routine before they line up for a race.

• Get a massage – most parents are going to kill me for suggesting this, but soft tissue quality has an effect on your overall performance. There is a reason that massage and other soft tissue treatments are so successful and popular. Self-massage can be very beneficial – a golf ball, tennis ball, baseball, PVC pipe, and foam roller can help your legs out in the long run and can be an aid in the recovery process.

• Stretch your arm when you get done throwing – the benefits and effects of stretching have been debated and argued for as long as I have been around this profession. When, How long, mobility work, PNF stretching, etc, etc etc. Studies have documented the range of motion lost during an outing that a pitcher puts together. If you neglect to take care of this before you throw again, you are putting your shoulder in an awful position – a simple way to put it is to take care of your assets.

I can’t say that these things will give you the ability to throw 96 mph with sink, or give you the ability to hit .400 over the course of the season. It will help you feel better in the long run. Good luck this season it’s right around the corner.

Chris Ham, MSA, ATC, CES
Athletic Trainer
Vanderbilt University Baseball

Are You Hurt or Just Sore?

When we first begin a training program, we see a lot of improvement early. Things then level off and the rate of improvement slows down. The initial sky-rocket of improvement results from the brain learning how to coordinate the movements and recruit the muscles and energy needed to perform the new activities. This typically happens over the initial 1-2 weeks. The next 3-5 weeks are the slower, more physical adaptations that the body produces as a result of the specific activity (i.e. increased cardiac output, increased oxygen transport and use by the cells, or increased muscle fiber size, etc).

Whether you are a seasoned athlete or a beginner, whenever a new training activity is started, a common body reaction is known as “Delayed Onset Muscle Soreness” (DOMS). This is soreness that occurs 24-48 hours after activity and generally resolves within 3-7 days. Many studies have been performed to try and determine a cure for DOMS. Unfortunately, it is a natural response and a typical indication of when you’ve performed something new. The symptoms of DOMS can be decreased by performing a proper warm-up. When the muscles are “warm”, they are more pliable and responsive to activity. The best remedy for this normal muscle reaction, however, is to repeat the exercise activity. This “Repeated Bout Effect” is part of the adaptation process. Too often, we experience soreness and then wait a prolonged period before attempting to resume activity. By that time, the body considers the activity to be “new” again which results in more soreness. We then put off activity again or quit all together.

In order to see results from any training program, you have to challenge the body to a degree of stress that is greater than what it is normally accustomed. Too little, and you will see minimal or no improvement at all. Too much, may result in overtraining or potential injury. But, ultimately how much challenge your body can take, depends on your current fitness status. If you are just beginning a training program or you have had a long break, then you should start slower and with lower intensities to give your body time to adapt to the new stresses. If you are more fit, your body can handle greater challenges.

A couple of questions that I am asked frequently are “How can I tell whether what I am feeling is ‘normal soreness’ or the result of an injury?” and “How can I maintain my fitness when I am injured?”.

First, some typical symptoms that would signify an injury are:

- Swelling
- Numbness, tingling, or loss of joint motion
- Warmth to the touch
- Discoloration or bruising
- A twinge during a workout that becomes worse later
- Limping
- Pain that lasts more that 2-3 days
- Pain that increases over time
- Pain that interferes with normal activities

Second, an injury doesn’t have to sideline you for good. By following a few simple recommendations, it is possible to continue exercising, maintain your fitness level, and heal properly at the same time:

1. Listen to your doctor! - Your physician can provide you with appropriate exercises that can be done to promote healing and fitness. Most importantly, he/she can provide you with advice to avoid further problems.

2. Modify your workouts so that they don’t include the injured area. – For an upper body injury, focus on lower body training. For lower body injuries, focus on the upper body or maybe perform exercises while sitting. High impact activities (i.e. running) can be modified to low or no impact activities (i.e. stationary bike, swimming, etc).

3. If the injury continues to hurt, continue to modify your activities until you find something that doesn’t hurt. – Increased pain or swelling are signs of continued stress and occasionally, activity may need to be discontinued altogether in order to allow some healing first.

David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com

My Top 5 Program Progression Mistakes

The goal of any training program should be the improvement of strength, power, and work capacity. Without an increase in training loads positive adaptations will never occur. However, the training stimulus should be adjusted in a gradual and progressive manner to avoid overtraining which can result in lack of energy, poor performance, fatigue, depression, aching muscles and joints, and injury. This week’s article will attempt to address my top 5 areas of attention to insure improvement and limit the risk for injury.

#5 Perform a Proper Warm-Up

Muscular stiffness and lack of joint mobility result in greater muscle damage after exercise. A dynamic warm-up increases the body’s global core temperature, as well as, the localized tissue temperature for the specific muscles that will be active during sports movements. When the muscle tissue is “warm”, it becomes more elastic, more flexible, and less stiff. This greater elasticity means less tissue damage and less potential for injury. Aside from the overall increase in tissue temperature, an active warm-up prepares the muscles and joints for performance by “turning-on” the neuromuscular (brain-to-muscle) connections that will be utilized during training.

#4 Monitor Technique

Emphasis should be placed on “quality” over “quantity”. Often athletes will sacrifice movement technique for 5-10 pounds of resistance. Improper exercise form can lead to injury when the exercise pattern exceeds the limitations of a joint or muscle. Mechanical errors that create inefficient movement sequencing and timing will lead to a decrease of transferred energy and subsequently an increase in the torques and joint stresses produced. By stressing the importance of proper technique, not only will you limit this potential for harm, but the brain will ingrain and store more accurate movement patterns for future use. Ultimately, the use of proper technique can lead to more accurate programming of motor unit activation and much greater improvements in exercise performance.

#3 Adjust the Training Load

The amount of training load applied is very important. Too little exercise will have no effect on training. Yet, too much may cause injury. The Overload Principle states that the training stimulus must be greater than the normal level of function for the athlete’s body to adapt. The amount of the stimulus will depend on the athlete’s current fitness level. When working with the less experienced a lower intensity should be utilized. However, the more experienced athlete can use a greater stimulus. The training load should be adjusted in a gradual and progressive manner. One technique that can be used is to highlight the “Sets and Reps” scheme. For example, if the session or movement outlines “3 sets of 10 repetitions”, choose a resistance or weight that will allow for the performance of the designated number of repetitions (i.e. 10). If the athlete is unable to perform the 10 reps, then the resistance is too great and needs to be adjusted to a lighter weight on the next set. If he is able to perform more than 10 reps, the load is too light and needs to be adjusted to a greater weight on the next set. When progressing from session to session, begin with the training load used in the second set of the previous workout and adjust accordingly.

#2 Master the Fundamental Pre-Requisites

Choosing the proper initial movement “level of difficulty” is important. Too often, coaches and trainers choose an exercise or movement because it has “sizzle”. When in reality, the athlete may not have the proper functional platform of strength, stabilization, or mobility to perform the activity. An easy illustration is the athlete who cannot perform a Body Weight Squat without significant foot pronation and inward collapse of the knees. Yet, for some reason, his coach has him performing Resistance Band Jump Squats. Training progression should be viewed as an Inverted Pyramid. Without the mastery of the fundamental pre-requisites, the pyramid will topple over and fall. The end-result movement pattern can be broken down into smaller, simpler “building blocks”. Proper movement sequencing should progress from the improvement of isolated muscle strength to the more complex movement. In the Jump Squat example, initial focus should be placed on strengthening of the gluteal and hip abductors muscles. Next, the athlete may perform a Wall Squat exercise progressing to a Body Weight Squat followed by a Free Weight Back Squat. Once the athlete, can perform a proper squatting movement with external load, then he may progress to a Jump Squat and ultimately the Resistance Band Jump Squat.

#1 Allow for Rest and Recovery

Training is the application of stress. The constant exposure to physical stress results in a lack of energy, poor performance, and fatigue leading to eventual tissue breakdown and injury. Repair and regeneration occurs between training sessions. This cycle of stress and recovery progresses the athlete’s fitness level. The more fit the athlete, the greater the training stimulus needed for adaptation. Greater intensity or stress increases the need for rest and recovery. Monitoring the athlete’s training loads, performances, and his physical and mental responses can help to identify the need to adjust daily plans and stresses for maximal training efforts and optimal results.

David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com

Puppy Training: Trusting the Process

Like a majority of American families, I have a dog to take care of and teach some house etiquette in order to keep my sanity. When he was a puppy my wife and I had to potty train him just like any other puppy. Yeah, he had his share of accidents on the floor and we picked up a lot of poop on those days. It was a process teaching him to wait and go outside. We rewarded him and praised him every time that he went outside. My wife and I trusted that process of potty training and things have worked out.

One can say the same thing about resistance training, corrective exercises, rehab, weight loss, golfing, hitting a baseball – well you get the picture. I am an athletic trainer (would rather be called a movement therapist) and I do have some treatments that will have an athlete feeling pretty good going into a competition, but the results of the treatment don’t typically last. Modalities that are listed as “treatments” are really just band-aids on a ruptured aorta. I am talking about oral NSAIDS, cortisone injections, ice, massage, knee straps, physical therapy, and surgery - all reactive modalities. My athletes wait for issues to reach their threshold and its then when they start to perceive it as a problem. To be blunt – there will never be any modality or treatment that will overcome a dysfunctional athlete with a warped sense of reality with a few weeks or even days before their next competition.

When I would brag on my dog as a puppy he would end up whizzing on the carpet – I would be mad for a minute, clean it up , and take him outside. I made the time to help him out with the process of potty training and guess what - he’s a good dog. I know that if we all had the time (and the commitment of the athletes) that we could make some major adjustments in movement patterns. It’s a process – the runner that has been running for years is probably not going to fix an overuse injury in a matter of a few days. The same can be said about a pitcher with a sore shoulder. Trust the process!!

Chris Ham, MSA, ATC, CES
Athletic Trainer
Vanderbilt University Baseball

The Importance of Hydration

With August temperatures soaring into the high 80’s and 90’s around most of the country, staying well hydrated is a full time job for athletes and fitness enthusiasts alike. Fluid consumption is especially important if you play sports outside in these hot, humid and sultry dog days of summer.

Being at fall ball tryouts last weekend when the temps hit 98 degrees made me realize how critical daily hydration, as well as rehydration, is to baseball players. Watching preadolescent players wilt as tryouts progressed, brought up a dangerous scenario that parents, coaches and trainers should all be aware of when working with young athletes. Lowered sweating capacity, poorly developed thirst mechanism and a limited ability to transfer heat from their muscles to their skin make this age group particularly vulnerable to dehydration and heat exhaustion. Core temperature rises in children at a faster rate than adults because they produce more metabolic heat than adults and it can cause serious heat-related illnesses. Adolescents also are still developing their body temperature control and are susceptible to these same issues. Special attention should be paid to drink adequate fluids before and during active play, as well as rehydrating properly afterwards, to reduce the risks of dehydration.

Dehydration has many negative, and possibly dangerous, effects on health and performance. Dehydration—even as little as 1-2 percent weight loss from sweating--is enough to diminish energy, accelerate fatigue and impair performance. A 2 percent weight loss is only 3 pounds for a 150 pound athlete. Sweat losses vary between individuals and with different exercise intensity, however, this amount of weight/sweat loss is not uncommon in hot, humid climates with several hours of practice and/or games. Some signs of dehydration include nausea, headache, fatigue, muscle cramps, lightheadedness and lack of urination and sweating.

Players will benefit from weighing before and after practices and games to determine their sweat losses so that rehydration is adequate to replace fluid losses. For every pound lost, replace with 24 oz (3 cups) of fluids, like sports drinks, 100% fruit juices or chocolate milk. Because your body also needs to replace the electrolytes sodium and potassium that you lose along with sweat, these fluid choices that contain electrolytes help to do that. Both fluid and electrolytes need to be taken in to restore a positive water balance in the body after exercising over one hour or in extreme heat, humidity or high altitude. Sports drinks are the preferred drink, over water, during exercise because they provide energy in the form of carbohydrates and electrolytes that provide rapid fluid absorption.

How much should you drink? To make sure you are fully hydrated follow these hydration recommendations:

Pre-practice/Pre-game
• At least 2 hours before drink 16-24 oz of fluids (all fluids count!)
• Follow with an additional 8-12 oz. of fluids 1 hour before (water or sports drinks)

During practice/games
• Drink 6-8oz. of fluids every 15 minutes (Best choice: sports drinks)
• Adolescents need to drink more: 8-12 oz every 15 minutes
• Consume at least 24 oz in one hour

Post game
• Drink 24 oz. of fluid
• Calculate fluids needed to replace those lost in sweat (1 pound =24 oz. of fluid) and continue drinking to meet those needs.

How do you know if you are drinking enough? The easiest, quickest way to know is to check the color of your urine. It should be the color of light lemonade, not apple juice. Monitor daily and adjust your drinking schedule accordingly to get the most out of your training and practices!

Winning Hydration Strategies

Every day drink at least half your body weight in ounces (For example:
A 160 pound athlete should drink 80 fluid ounces per day)

Drink before you are thirsty & keep drinking when you no longer feel thirsty!

Drink early and drink often throughout the day

Plan your fluids and carry a water bottle with you wherever you go

Do regular urine checks

Eat foods high in water, like fruit (at least 2 cups a day) & soups

Drink sports drinks that taste good to you to help you drink more during exercise

Avoid beverages like energy drinks, pop and fruit juice during exercise (they are too high in sugar and will delay gastric emptying & hydration)

Coaches: Develop Hydration Protocols for your teams and implement periodic drink stops every 15 minutes for adequate hydration that supports good performance!


By Kim Larson, RD, CD
Regular Contributor
BaseballStrengthCoaching.com

The "Sleeper Stretch"

The very nature of the overhead throwing motion subjects the shoulder joint to extreme positions and forces. When this activity is repeated over time, chronic adaptations will occur. When compared to non-throwers, throwing athletes often exhibit an increase in shoulder external rotation range of motion. However, the cost of this increase in external rotation is that it is often balanced by tightness in shoulder internal rotation. When this internal rotation tightness is 20 degrees greater than the non-throwing arm, it is commonly referred to as GIRD -Glenohumeral Internal Rotation Deficit.

Muscular imbalances in a joint or structure (i.e. tightness, etc) can affect the efficiency of the joint and may force other joints to do more work than they can handle. This creates the potential for injury by over stressing the body. Further, it inhibits performance by isolating the kinetic chain, and not allowing integrated movement. GIRD, or tightness of the posterior shoulder capsule / rotator cuff musculature, has been linked to an increased risk of injury by placing added stress on the shoulder decelerators, the internal static structures of the joint (labrum), and has been linked to medial elbow pain and disfunction.

The first line of defense in the prevention and treatment of posterior shoulder tightness is the “Sleeper Stretch”. This exercise is performed by lying on your throwing arm side with knees bent. Place your bottom arm perpendicular to your body with your elbow bent at 90 degrees. Stay on your side and do not lean backwards. Using your free (top) hand, gently push your arm toward the ground until you feel a light stretch or resistance to the movement. Hold that stretch for 5-10 seconds and repeat for 5-10 repetitions. Just as tightness is an acquired adaptation to repetitive movements, flexibility results from the consistent performance of a stretching routine. The “Sleeper Stretch” may be performed several times per day making sure that the joint is not being forced into a painful position / stretch.

When the muscles around a joint are in the proper length-tension ratios, they undergo less stress and can produce more force. Performing the “Sleeper Stretch” can improve shoulder health and performance in the overhead throwing athlete.

David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com

Use It or Lose It!

This is probably one of my biggest pet peaves and an issue that I spend a lot of time discussing with athletes each year. And, if you've heard this from me on several occasions, I apologize. But, being that we are knee deep into the season, I thought that I would take a minute and review a simple concept.

Deconditioning, also called detraining is simply the effect of losing fitness when you stop training. The Principle of Use / Disuse is one of the main principles of conditioning. The concept is that “if you don’t use it, you lose it”. How quickly you lose fitness depends on how fit you are, how long you have been training, and on how long you stop.

Many people stop exercising at times for many reasons. It is not uncommon for baseball players to train intensely during the winter months and significantly decrease or stop training altogether once the season begins thinking that they will be able to maintain their fitness level throughout the summer. I hear it time and time again, "I really work hard in the off-season so I don't need to now." However, this thought process simply doesn’t work. With the overall length of the baseball season, the day-to-day grind of playing / practicing almost everyday, and the physical stress of throwing / swinging, it is almost impossible to maintain your strength and conditioning levels throughout the entire season without some sort of plan. Studies show that deconditioning begins in about 2 weeks if training is stopped altogether. Once lost, it takes nearly three times as long to recondition as it took to “detrain”. After 3 months following the end of training, researchers have found that athletes lost about ½ of their aerobic condition.

Top Ways to Maintain Your Fitness Level

(1) Don’t quit completely. At a minimum, performing 1-2 high-quality, high-intensity training sessions each week can help maintain your fitness level.

(2) Account for the body’s ability to adapt to training. DO NOT keep doing the same routine over and over. Adjust your training plan to gradually progress the training loads and intensities in order to avoid, detraining, overtraining, and injury.

(3) Using a variety of different exercise techniques, while staying true to the training goals and performance needs, can help to limit overtraining, enhance motivation, and increase training adaptations.

(4) Continue training (well-body conditioning, cross training, etc) through injuries.


David Yeager, ATC, CSCS
Co-Founder, BaseballStrengthCoaching.com