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
Showing posts with label baseball strength coaching. Show all posts
Showing posts with label baseball strength coaching. Show all posts
Friday, December 23, 2011
Monday, September 19, 2011
End of Season Training Strategies
With the playoffs upon us in the Minor Leagues, our role as strength and conditioning coaches changes from earlier in the season. Just as marathon runners and elite weightlifters taper training volume in preparing for competition, steps should be taken to ensure the optimal performance of baseball players when winning matters most.
Two goals for end-of-the-season training are:
(1) Maintain or improve the team energy level into September; and
(2) Be proactive towards overuse injuries which can cause players to miss time.
Maintaining the Team Energy Level
One misconception is that baseball is not a taxing sport on its athletes. With only 5-10 days off over a 140 game regular season, fatigue is a major factor during August and September. A 6-month in-season period is too long to be a single training phase. Therefore, the traditional model of “in-season vs. off-season” training does not apply in professional baseball.
Using a tapered volume approach allows players to maintain their energy level to perform with high intensity late in the year. The chart below shows some examples of how volume can be tapered as the season progresses.
Examples of Tapered Volume:
Strength Training Frequency
Early Season = 2 Total Body/wk
Mid-Season = 1.5 Total Body/wk
Late Season = 1 Upper & 1 Lower/wk
Core Lift Repetition Volume
Early Season = 4x 8,6,4,4
Mid-Season = 4x 7,5,3,3
Late Season = 4x 6,4,2,2
Assistance Lift Rep Volume
Early Season = 2-3 x 10
Mid-Season = 2-3 x 8
Late Season = 2 x 6-8
Sprint Pole Interval Volume
Early Season = 10x Poles (2000y)
Mid-Season = 8x Poles (1600y)
Late Season = 6x Poles (1200y)
Sprint Workout Volume
Early Season = 10 x 60y (600y)
Mid-Season = 10 x 45y (450y)
Late Season = 10 x 30y (300y)
The psychological stresses of professional baseball’s schedule mimic an endurance sport, consisting of high volume training ‒ fieldwork, batting practice, throwing, strength and conditioning sessions, and games. The limited time for recovery and sleep, due to night games and travel, requires that coaches be tactful in planning workouts around baseball activity, promote restful sleep habits, and encourage adequate nutrition.
Preventing Overuse Injuries
In the final month of the season, breakdown must be avoided at all cost. The focus shifts from encouraging players to challenge themselves with strength and conditioning sessions to maintaining consistency in corrective exercise and tissue maintenance programs (areas players should keep up with all season). Any workouts during this phase should be volume controlled and not for the purpose of being metabolically taxing.
The following are examples of common end-of-the-year ailments and prevention strategies:
• Aches, Pains, and General Tightness occur when the tissues of the body are placed under frequent stress from activity. Using a rolling device should be a daily occurrence to prevent the buildup of adhesions within the muscular and connective tissues and improve mobility. Contrast bathing is another common strategy to regenerate the tissues of the body.
• Hip and Low Back Pain are common late in the season. Ankle band (mini-bands) walks, quadruped hip mobilities, and glute bridging exercises are low intensity enough to incorporate in the daily team warm-up, and, through activating the glutes, will protect the muscles of the low back from being over-stressed during movement. Athletes with hip flexor tightness and an anterior pelvic tilt are more prone to low back pain.
• Oblique and Intercostal injuries in baseball are most often exposed during the rotational movements of throwing or hitting. Performing multi-planar torso rotations in the daily team warm-up and in medicine ball core routines is an effective strategy to prepare the trunk for rotation. Trunk rotations while pivoting the back foot create a similar range of motion to throwing and hitting.
• Shoulder Pain can most often be avoided through strengthening the rotator cuff and improving scapular control. Shoulder tubing routines and prone body weight scapular stability exercises are efficient and can be performed in the weightroom, training room, or team warm-up.
Other aches and pains do arise throughout the year. However, a focus on players’ most mobile joints, the hips, trunk, and shoulders, will provide a solid injury prevention approach for a team program.
Eric McMahon, MEd, RSCC
Minor League Strength and Conditioning Coach
Texas Rangers
Two goals for end-of-the-season training are:
(1) Maintain or improve the team energy level into September; and
(2) Be proactive towards overuse injuries which can cause players to miss time.
Maintaining the Team Energy Level
One misconception is that baseball is not a taxing sport on its athletes. With only 5-10 days off over a 140 game regular season, fatigue is a major factor during August and September. A 6-month in-season period is too long to be a single training phase. Therefore, the traditional model of “in-season vs. off-season” training does not apply in professional baseball.
Using a tapered volume approach allows players to maintain their energy level to perform with high intensity late in the year. The chart below shows some examples of how volume can be tapered as the season progresses.
Examples of Tapered Volume:
Strength Training Frequency
Early Season = 2 Total Body/wk
Mid-Season = 1.5 Total Body/wk
Late Season = 1 Upper & 1 Lower/wk
Core Lift Repetition Volume
Early Season = 4x 8,6,4,4
Mid-Season = 4x 7,5,3,3
Late Season = 4x 6,4,2,2
Assistance Lift Rep Volume
Early Season = 2-3 x 10
Mid-Season = 2-3 x 8
Late Season = 2 x 6-8
Sprint Pole Interval Volume
Early Season = 10x Poles (2000y)
Mid-Season = 8x Poles (1600y)
Late Season = 6x Poles (1200y)
Sprint Workout Volume
Early Season = 10 x 60y (600y)
Mid-Season = 10 x 45y (450y)
Late Season = 10 x 30y (300y)
The psychological stresses of professional baseball’s schedule mimic an endurance sport, consisting of high volume training ‒ fieldwork, batting practice, throwing, strength and conditioning sessions, and games. The limited time for recovery and sleep, due to night games and travel, requires that coaches be tactful in planning workouts around baseball activity, promote restful sleep habits, and encourage adequate nutrition.
Preventing Overuse Injuries
In the final month of the season, breakdown must be avoided at all cost. The focus shifts from encouraging players to challenge themselves with strength and conditioning sessions to maintaining consistency in corrective exercise and tissue maintenance programs (areas players should keep up with all season). Any workouts during this phase should be volume controlled and not for the purpose of being metabolically taxing.
The following are examples of common end-of-the-year ailments and prevention strategies:
• Aches, Pains, and General Tightness occur when the tissues of the body are placed under frequent stress from activity. Using a rolling device should be a daily occurrence to prevent the buildup of adhesions within the muscular and connective tissues and improve mobility. Contrast bathing is another common strategy to regenerate the tissues of the body.
• Hip and Low Back Pain are common late in the season. Ankle band (mini-bands) walks, quadruped hip mobilities, and glute bridging exercises are low intensity enough to incorporate in the daily team warm-up, and, through activating the glutes, will protect the muscles of the low back from being over-stressed during movement. Athletes with hip flexor tightness and an anterior pelvic tilt are more prone to low back pain.
• Oblique and Intercostal injuries in baseball are most often exposed during the rotational movements of throwing or hitting. Performing multi-planar torso rotations in the daily team warm-up and in medicine ball core routines is an effective strategy to prepare the trunk for rotation. Trunk rotations while pivoting the back foot create a similar range of motion to throwing and hitting.
• Shoulder Pain can most often be avoided through strengthening the rotator cuff and improving scapular control. Shoulder tubing routines and prone body weight scapular stability exercises are efficient and can be performed in the weightroom, training room, or team warm-up.
Other aches and pains do arise throughout the year. However, a focus on players’ most mobile joints, the hips, trunk, and shoulders, will provide a solid injury prevention approach for a team program.
Eric McMahon, MEd, RSCC
Minor League Strength and Conditioning Coach
Texas Rangers
Monday, August 29, 2011
Center of Mass in Hitting
I continue to hear arguments to where the weight of a player should be when they hit a baseball, is it out front is it back. The problem as I see it is not where it is from a philosophical stand point but from a scientific stand point. Can we determine where the weight should be based on biomechanics? Let’s take a look at a picture.
I made a few dots to look at an approximate location of the center of mass, they are in orange. The first dot is where the COM basically started and just after the point of impact the COM has moved back. So the COM is behind the front foot, but the majority of the player’s weight is being supported by the front foot as seen in the picture. So here is the contradiction that gets a lot of coaches and players. We want our weight back, but want it on our front foot. This is where a biomechanical explanation can help. In human movement the center of mass
ybe outside the players body and just because the weight of the player is supported by an arm or leg does not mean that is where the weight really lies. I hope that didn’t muddy the water. Just look at the picture, and then take a look at a few more pictures and in the majority of players that are at an elite level you will notice a trend. The trend will be that the COM is behind the front foot, no matter the distribution of the weight in the feet. Teaching a hitter how to control their Center of Mass both in the Performance Training Arena as well as while performing skills will increase the player’s awareness in space and increase cross over to the field.
I have included a variation of an exercise that is highly COM demanding that can increase a player’s power for hitting and lateral movement. The variation is a speed skater movement added to a lateral box hop. As you can see from the picture the players COM is probably outside the body, the weight is on one foot and moving in a lateral direction. If the players weight gets over the foot or drifts over the foot the player looses balance, just like in hitting a baseball. If the player drifts the player in most cases cant stay balanced which decreases his chances to hit.
Have fun with the exercise and take a look at those pictures and start looking at it from a scientific position and many times the problem will take care of it self.
Brian Niswender MA
Co-Founder Baseball Strength Coaching .com
I made a few dots to look at an approximate location of the center of mass, they are in orange. The first dot is where the COM basically started and just after the point of impact the COM has moved back. So the COM is behind the front foot, but the majority of the player’s weight is being supported by the front foot as seen in the picture. So here is the contradiction that gets a lot of coaches and players. We want our weight back, but want it on our front foot. This is where a biomechanical explanation can help. In human movement the center of mass
ybe outside the players body and just because the weight of the player is supported by an arm or leg does not mean that is where the weight really lies. I hope that didn’t muddy the water. Just look at the picture, and then take a look at a few more pictures and in the majority of players that are at an elite level you will notice a trend. The trend will be that the COM is behind the front foot, no matter the distribution of the weight in the feet. Teaching a hitter how to control their Center of Mass both in the Performance Training Arena as well as while performing skills will increase the player’s awareness in space and increase cross over to the field.
I have included a variation of an exercise that is highly COM demanding that can increase a player’s power for hitting and lateral movement. The variation is a speed skater movement added to a lateral box hop. As you can see from the picture the players COM is probably outside the body, the weight is on one foot and moving in a lateral direction. If the players weight gets over the foot or drifts over the foot the player looses balance, just like in hitting a baseball. If the player drifts the player in most cases cant stay balanced which decreases his chances to hit.
Have fun with the exercise and take a look at those pictures and start looking at it from a scientific position and many times the problem will take care of it self.
Brian Niswender MA
Co-Founder Baseball Strength Coaching .com
Tuesday, July 19, 2011
Get out of the way
Are we getting in the way of true baseball performance training? I have read some very interesting commentaries on some exercises lately and have noticed some teams going to a very none aggressive styles of training, which leads to a very detuned baseball player. Why are we going down these roads? I have been in contact with many baseball strength and conditioning coaches that make comments like, most of the program is prehab, and very basic, but the reason is the funny part. As an organization we don’t want to be doing stuff that can potentially hurt a player. I’m sorry, do we need to wrap these men in bubble rap and play on a marshmallow field. I remember one coach that had a player, a very high prospect, which had a bit of a weight issue. As a pitcher he was progressing, but the teams had figured out that he could not get his big butt off the mound to field a ball, and so started bunting every inning. The strength coach involved started working with the player on basic agility drills and for the few weeks the player had lost a few pounds and gained a little quickness. This came to a halt when the field director attended a game and observed the activities. As he put it, we don’t want to risk him spraining an ankle or something, he just needs to do the basic stuff. REALLY, come on, bubble wrap! How about, can we bench, should we bench as baseball players, and again the funny part is the explanation I get every time I hear this comment. If we take the bar to the chest it puts to much strain on the shoulder, and this same coach will take a player put him in an incline and drop the arms and dumbbells past chest level. Do we not understand some basic mechanics? Just because it is a dumbbell doesn’t mean its ok to do anything we want. Come on, can we stop nit picking on little things that might have happened to one player out of a 1000. Lets get to the nuts and bolts, are the players really getting better or are we getting in the way of true progress and record breaking players (with out enhancement). I pose this to every baseball strength coach out there lets make sure we are not in the way!!!!!!
Brian Niswender
Co Founder BaseballStrengthCoaching.com
Brian Niswender
Co Founder BaseballStrengthCoaching.com
Wednesday, July 6, 2011
Where Bat Speed Comes From
The Major League All-Star Game is approaching and that means HOME RUN DERBY! This brings up a topic that I discuss often with players and coaches: Where does bat speed come from?
Many players and coaches spend a multitude of their training time emphasizing forearm, wrist, and hand strength and endurance in the belief that “strong hands = greater bat speed”. However, a 2004 study in the Journal of Strength and Conditioning Research concluded that grip strength and bat velocity are not significantly related. So, where does bat swing velocity come from?
If you subscribe to the kinetic chain model of performance, the movement patterns of the baseball swing and the throw are very similar from the ground to the torso. The basic phases of the swing can be divided into the swing, launch, contact, and finish. The stance is highly individualized and emphasizes comfort and confidence for the hitter. The athlete is relaxed and balanced with a slight flex in his knees and elbow and both eyes on the pitcher. The stride and load take place simultaneously creating rhythm and momentum in order to harness potential energy with the weight back, ready to explode and initiate the swing. The back knee “triggers” the swing and the hand patch is down and directly toward the ball. The hips and torso continue to rotate to the contact point while the hands “stay inside the ball” and continue on the downward approach. The contact point is the strongest position of the swing. The body is balanced with the front side firm and closed while the back knee forms an “L”. The hips and shoulders are level with the chest positioned over the hips. From contact the bat head stays level as the hands drive “through the baseball” to get extension. During the finish, balance is the key.
The development of force and motion illustrated in the baseball swing progresses from the ground to the bat (proximal to distal). Through synergistic force production and interactive moments of the legs and hips and abdominal muscles, energy is stored and the Summation of Speeds creates a transmission of the energy through the core to the upper extremity where it is released through the bat. Placing most of the force development in the central core, allows small changes in rotation around the core to effect large changes in the positioning of the arms and hands. This creates higher angular velocities similar to the cracking of a whip and lets the muscles of the forearms, wrists, and hands be more directed toward precision and control rather than power production.
For those who continue to believe that grip and forearm strength is the key. I agree with you but, not for the same reasons. The baseball season is long. During the season, the typical hitter may take an average of 145 swings per day (early cage work, batting practice, pre-at bat swings, and during their in-game at-bat). The bat may weigh anywhere from 32-34 ounces. Over the course of a season, the hands get fatigued. It is important to maintain strength-endurance of the forearm, wrist, and hand muscles in order to prevent and limit fatigue. Particularly, because as discussed, the last link in the chain is the hands. If the precision and control muscles are not doing their job because their “tired”, then the maximum power and force cannot be transmitted through the bat to the ball.
Unfortunately many of the fallacies in baseball training programs continue to be taught to our younger players. It is important to remember that for the purposes of generating bat swing velocity and power, emphasis should be placed on the lower extremity and core rather than an over abundant amount of wasted time strengthening the forearms and grip.
Suggested Reading:
Hughes SS, Lyons BC, Mayo JL. Effect of grip strength and grip strengthening exercises on instantaneous bat velocity of collegiate baseball players. Journal of Strength and Conditioning Research. 2004; 18(2): 298-301.
Kibler WB, Press J, Sciascia A. The role of core stability in athletic function. Sports Medicine. 2006; 36(3): 189-198.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
Many players and coaches spend a multitude of their training time emphasizing forearm, wrist, and hand strength and endurance in the belief that “strong hands = greater bat speed”. However, a 2004 study in the Journal of Strength and Conditioning Research concluded that grip strength and bat velocity are not significantly related. So, where does bat swing velocity come from?
If you subscribe to the kinetic chain model of performance, the movement patterns of the baseball swing and the throw are very similar from the ground to the torso. The basic phases of the swing can be divided into the swing, launch, contact, and finish. The stance is highly individualized and emphasizes comfort and confidence for the hitter. The athlete is relaxed and balanced with a slight flex in his knees and elbow and both eyes on the pitcher. The stride and load take place simultaneously creating rhythm and momentum in order to harness potential energy with the weight back, ready to explode and initiate the swing. The back knee “triggers” the swing and the hand patch is down and directly toward the ball. The hips and torso continue to rotate to the contact point while the hands “stay inside the ball” and continue on the downward approach. The contact point is the strongest position of the swing. The body is balanced with the front side firm and closed while the back knee forms an “L”. The hips and shoulders are level with the chest positioned over the hips. From contact the bat head stays level as the hands drive “through the baseball” to get extension. During the finish, balance is the key.
The development of force and motion illustrated in the baseball swing progresses from the ground to the bat (proximal to distal). Through synergistic force production and interactive moments of the legs and hips and abdominal muscles, energy is stored and the Summation of Speeds creates a transmission of the energy through the core to the upper extremity where it is released through the bat. Placing most of the force development in the central core, allows small changes in rotation around the core to effect large changes in the positioning of the arms and hands. This creates higher angular velocities similar to the cracking of a whip and lets the muscles of the forearms, wrists, and hands be more directed toward precision and control rather than power production.
For those who continue to believe that grip and forearm strength is the key. I agree with you but, not for the same reasons. The baseball season is long. During the season, the typical hitter may take an average of 145 swings per day (early cage work, batting practice, pre-at bat swings, and during their in-game at-bat). The bat may weigh anywhere from 32-34 ounces. Over the course of a season, the hands get fatigued. It is important to maintain strength-endurance of the forearm, wrist, and hand muscles in order to prevent and limit fatigue. Particularly, because as discussed, the last link in the chain is the hands. If the precision and control muscles are not doing their job because their “tired”, then the maximum power and force cannot be transmitted through the bat to the ball.
Unfortunately many of the fallacies in baseball training programs continue to be taught to our younger players. It is important to remember that for the purposes of generating bat swing velocity and power, emphasis should be placed on the lower extremity and core rather than an over abundant amount of wasted time strengthening the forearms and grip.
Suggested Reading:
Hughes SS, Lyons BC, Mayo JL. Effect of grip strength and grip strengthening exercises on instantaneous bat velocity of collegiate baseball players. Journal of Strength and Conditioning Research. 2004; 18(2): 298-301.
Kibler WB, Press J, Sciascia A. The role of core stability in athletic function. Sports Medicine. 2006; 36(3): 189-198.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
Sunday, June 26, 2011
Warming-Up: Too Much vs. Not Enough
The pre-game warm-up is one of the more contentious issues in high level athletics. A recently published article in the Journal of Applied Physiology suggested that power performance may be best served by a shorter, lower-intensity warm-up routine (Tomaras & MacIntosh, 2011). The researchers compared sprint cyclists performing two warm-up routines: (1) A 50 minute routine, progressing from 60-95% HRmax and ending with four sprints; and (2) A 15 minute routine, ranging from 60-70% HRmax, and ending with a single sprint. The researchers found that the shorter warm-up resulted in significantly less muscle fatigue and a higher peak power output.
Sprint cyclists and baseball players are different in countless ways. However, the researchers were effective in demonstrating that warm-up efficiency and recovery are important consideration for coaches before a game. Here are a few strategies for warming-up your position players, to prevent injuries, optimize performance, and prevent excessive fatigue.
Keep Players Moving:
Warm-up routines are not to be confused with static stretching routines for improving flexibility. Most of the benefits of a good warm-up (i.e. ↑ contraction speeds, ↑ movement economy, ↑ oxygen utilization, ↑ neuromuscular transmission, and ↑ muscle metabolism), derive from increasing the body’s heart rate, blood flow, and temperature of the muscles. The dynamic, or moving, portion of the warm-up (i.e. jogging, shuffling, carioca, squatting, lunging, arm circles, etc.) should make up the majority of the time allotted.
Keep Players On Their Feet:
Unless you are warming up a wrestling team, transitioning the team from standing, to sitting, to prone, and back to standing again takes up valuable time that players could be performing more sport-specific exercises. Baseball-specific exercises, including running mechanics drills, cross-over starts, torso twisting, and throwing, should be performed to facilitate the motor unit recruitment needed for maximal game performance. With the exception of sliding, baseball is always performed on your feet!
Progress Simple to Complex, Slow to Fast:
Warm-up routines should be progressed from smaller and slower, less taxing, movements, to more complex, faster, movements to ensure the safety of each exercise being performed. After a general warm-up, closed-chain dynamic flexibility exercises are most effective in reducing muscle stiffness while requiring the muscles to remain active in supporting the weight and posture of the body. Plyometric exercises (i.e. skipping, bounding, jumping, throwing, and swinging) should be performed towards the end of the warm-up to ensure that the muscles have been activated properly to sustain the eccentric stresses of decelerating the body.
Begin 30 Minutes Before The Game:
This amount of time allows for a general and dynamic warm-up to be completed with a coach in the first 8-10 minutes, throwing and sprint work in the middle 10-12 minutes, and individual preparation (i.e. extra stretching, mental focusing, etc.) in the 10 minutes leading up to the game. Not all athletes have the same weaknesses and imbalances. Nor do all athletes require the same level of muscle activation to perform optimally or injury free. Allowing a few extra minutes for players to mentally focus on the game ahead, get a drink, or relax is often overlooked when putting together the pre-game schedule.
Keep 3 Goals In Mind:
In professional baseball, most players have been active much of the day prior to the game. As long as players (1) Break a sweat by getting their heart rate up, (2) Alleviate any tightness in the hips, torso, and shoulders, and (3) Progress to game speed running, throwing, and swinging, they are likely doing enough to prepare the body.
Quality Not Quantity:
Focusing on dynamic, multi-joint, and baseball-specific movements can improve the quality of a pre-game warm-up. Excessively long or fatiguing warm-up routines should be avoided to promote season-long success.
Cited Source:
Tomaras, E. K. and MacIntosh, B. R. (May 2011). Less is More: Standard Warm-up Causes Fatigue and Less Warm-up Permits Greater Cycling Power Output. Journal of Applied Physiology, Published online ahead of print, link: 10.1152/japplphysiol.00253.2011.
Eric McMahon, M.Ed., CSCS
Minor League Strength and Conditioning Coach
Texas Rangers
Sprint cyclists and baseball players are different in countless ways. However, the researchers were effective in demonstrating that warm-up efficiency and recovery are important consideration for coaches before a game. Here are a few strategies for warming-up your position players, to prevent injuries, optimize performance, and prevent excessive fatigue.
Keep Players Moving:
Warm-up routines are not to be confused with static stretching routines for improving flexibility. Most of the benefits of a good warm-up (i.e. ↑ contraction speeds, ↑ movement economy, ↑ oxygen utilization, ↑ neuromuscular transmission, and ↑ muscle metabolism), derive from increasing the body’s heart rate, blood flow, and temperature of the muscles. The dynamic, or moving, portion of the warm-up (i.e. jogging, shuffling, carioca, squatting, lunging, arm circles, etc.) should make up the majority of the time allotted.
Keep Players On Their Feet:
Unless you are warming up a wrestling team, transitioning the team from standing, to sitting, to prone, and back to standing again takes up valuable time that players could be performing more sport-specific exercises. Baseball-specific exercises, including running mechanics drills, cross-over starts, torso twisting, and throwing, should be performed to facilitate the motor unit recruitment needed for maximal game performance. With the exception of sliding, baseball is always performed on your feet!
Progress Simple to Complex, Slow to Fast:
Warm-up routines should be progressed from smaller and slower, less taxing, movements, to more complex, faster, movements to ensure the safety of each exercise being performed. After a general warm-up, closed-chain dynamic flexibility exercises are most effective in reducing muscle stiffness while requiring the muscles to remain active in supporting the weight and posture of the body. Plyometric exercises (i.e. skipping, bounding, jumping, throwing, and swinging) should be performed towards the end of the warm-up to ensure that the muscles have been activated properly to sustain the eccentric stresses of decelerating the body.
Begin 30 Minutes Before The Game:
This amount of time allows for a general and dynamic warm-up to be completed with a coach in the first 8-10 minutes, throwing and sprint work in the middle 10-12 minutes, and individual preparation (i.e. extra stretching, mental focusing, etc.) in the 10 minutes leading up to the game. Not all athletes have the same weaknesses and imbalances. Nor do all athletes require the same level of muscle activation to perform optimally or injury free. Allowing a few extra minutes for players to mentally focus on the game ahead, get a drink, or relax is often overlooked when putting together the pre-game schedule.
Keep 3 Goals In Mind:
In professional baseball, most players have been active much of the day prior to the game. As long as players (1) Break a sweat by getting their heart rate up, (2) Alleviate any tightness in the hips, torso, and shoulders, and (3) Progress to game speed running, throwing, and swinging, they are likely doing enough to prepare the body.
Quality Not Quantity:
Focusing on dynamic, multi-joint, and baseball-specific movements can improve the quality of a pre-game warm-up. Excessively long or fatiguing warm-up routines should be avoided to promote season-long success.
Cited Source:
Tomaras, E. K. and MacIntosh, B. R. (May 2011). Less is More: Standard Warm-up Causes Fatigue and Less Warm-up Permits Greater Cycling Power Output. Journal of Applied Physiology, Published online ahead of print, link: 10.1152/japplphysiol.00253.2011.
Eric McMahon, M.Ed., CSCS
Minor League Strength and Conditioning Coach
Texas Rangers
Monday, May 23, 2011
Gaining Early Professional Experience
In any field of work there is a progression that takes place from learning the trade to operating independently. As strength and conditioning coaches we are very familiar with this process, having navigated our early careers as volunteer and interns before earning any compensation for our work with athletes. I have been very fortunate this season to have an intern working with me and my team for the first time. My goal in taking on an intern has been to make the experience beneficial for both of us. I can accomplish more with an assistant than I can alone. He can learn the duties and responsibilities of the field and gain experience working with high-level athletes. In becoming a mentor, I have realized quickly that mentorship is just as important a part of my career as were the times when I was volunteering to gain early professional experience. Looking back on some of the key points taken from my mentors has helped me in providing further perspective to my intern this season.
Professionalism- First and foremost, professionalism is a given requirement of any coaching position. The media is filled with examples of coaches who have overstepped their bounds or have acted inappropriately and have lost their jobs. However, the basis of professionalism is presentation. As an intern, present yourself as clean, organized, and on-time and you will be viewed as reliable. Your co-workers and athletes will assume you know the plan for the day and that you can assist them. The majority of internships in strength and conditioning will require you to tuck your shirt in. This can be a little strange at first when your work attire is shorts and a t-shirt. Get used to it. You will be the best looking one in the room!
Drills and Skills- Young coaches rely on their education to implement the drills they know, while veteran coaches rely on their experience to determine which drills work best for the team. As an intern, having an open mind is key in the progression from the text book to the field. Remember that not all drills work well in a team setting or are possible (or safe) due to equipment limitations. When given a choice of what drill to implement, ask first, “What skill am I aiming to improve?” and second, “How does this drill fit in the overall training plan?” Transition time and set-up are primary factors in determining which drill fits when.
General Career Advising- I first learned about what it took to become a strength and conditioning coach by searching for job postings in the field that I was interested in. Ultimately, this searching led me towards obtaining CSCS and USA Weightlifting credentials and a graduate degree. As a mentor, I try to look back on my educational experience and remember why I made the decisions I did. The process would seem black and white ‒ I was taking the next step towards my career with each college class, certification, personal training position, internship, and coaching position. At the time, however, there was definitely some grey. I took my first fitness position during my college summers, so that I would get a free gym membership to train for my upcoming football season. I took my first anatomy class because I thought I wanted to go to medical school. I performed an internship in cardiac rehabilitation before I decided that I wanted to work with athletes. Sometimes the professional choices we make are not on a career track, but rather a life track. As I have gotten older this has become more and more true. Focusing on your interests and skills is the best place to begin any career.
Eric McMahon, MEd, CSCS
Minor League Strength and Conditioning Coach
Texas Rangers
Professionalism- First and foremost, professionalism is a given requirement of any coaching position. The media is filled with examples of coaches who have overstepped their bounds or have acted inappropriately and have lost their jobs. However, the basis of professionalism is presentation. As an intern, present yourself as clean, organized, and on-time and you will be viewed as reliable. Your co-workers and athletes will assume you know the plan for the day and that you can assist them. The majority of internships in strength and conditioning will require you to tuck your shirt in. This can be a little strange at first when your work attire is shorts and a t-shirt. Get used to it. You will be the best looking one in the room!
Drills and Skills- Young coaches rely on their education to implement the drills they know, while veteran coaches rely on their experience to determine which drills work best for the team. As an intern, having an open mind is key in the progression from the text book to the field. Remember that not all drills work well in a team setting or are possible (or safe) due to equipment limitations. When given a choice of what drill to implement, ask first, “What skill am I aiming to improve?” and second, “How does this drill fit in the overall training plan?” Transition time and set-up are primary factors in determining which drill fits when.
General Career Advising- I first learned about what it took to become a strength and conditioning coach by searching for job postings in the field that I was interested in. Ultimately, this searching led me towards obtaining CSCS and USA Weightlifting credentials and a graduate degree. As a mentor, I try to look back on my educational experience and remember why I made the decisions I did. The process would seem black and white ‒ I was taking the next step towards my career with each college class, certification, personal training position, internship, and coaching position. At the time, however, there was definitely some grey. I took my first fitness position during my college summers, so that I would get a free gym membership to train for my upcoming football season. I took my first anatomy class because I thought I wanted to go to medical school. I performed an internship in cardiac rehabilitation before I decided that I wanted to work with athletes. Sometimes the professional choices we make are not on a career track, but rather a life track. As I have gotten older this has become more and more true. Focusing on your interests and skills is the best place to begin any career.
Eric McMahon, MEd, CSCS
Minor League Strength and Conditioning Coach
Texas Rangers
Sunday, April 17, 2011
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
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
Monday, April 11, 2011
Developing Our Coaching Language
As modern day strength and conditioning coaches we seek out our information in many places… Journal articles, colleagues, blogs, magazines, YouTube, Google, and countless others. Our ability to share and acquire new training techniques is greater than it has ever been before. As a result, we must be more critical than ever in planning to ensure that the exercises we choose for our athletes are appropriate, effective, and taught correctly.
Last month, I read a blog post by Vern Gambetta titled, “Pedagogy – The Foundation of Coaching” (www.functionalpathtrainingblog.com; March 8, 2011). In summary, Coach Gambetta believes that coaching and teaching are synonymous, and that his generation of coaches, before ours, benefitted from being trained and assessed as teachers and instructors. For those who don’t know, Coach Gambetta was trained to be a physical education teacher and has published a variety of articles on teaching speed mechanics to athletes. Being taught to teach (i.e. lesson planning, organizing groups, where to stand, speaking effectively, and demonstrating exercises systematically) is an area that many young coaches have scarcely covered in today’s exercise science based curriculums. In any philosophy of coaching, choosing effective language is the key to portraying the importance and goals of the methods we implement.
One challenge we face is that the professional language of the strength and conditioning field (used in journals and text books) is over-scientific for most of the players, hitting coaches, and pitching coaches who we work with on a daily basis. Over-coaching athletes with lengthy scientific exercise descriptions and difficult to read training programs can create confusion among players who are seeking simple solutions to improve their performance and technique.
Every year players bring me programs from their off-season trainers which are difficult to read and implement in any setting other than the facility where they were designed. Sadly, the players who pay for these routines often do not fully understand the programs themselves and are coming to ask what a particular exercise is or why they are performing it. Is this confusion really necessary, or would we all be better served by choosing simpler and more consistent language with our athletes?
My advice for coaches is to use the simplest and most efficient training cues possible. Most coaches can write programs for developing strength, losing body fat, and/or improving speed and agility. However, all effectiveness will be lost if the coaching verbiage does not resonate with the athlete. I would like to conclude this post with a quote.
“How you coach is as important as what you coach.” –Vern Gambetta
Eric McMahon, MEd, CSCS
Minor League Strength and Conditioning Coach
Texas Rangers
Last month, I read a blog post by Vern Gambetta titled, “Pedagogy – The Foundation of Coaching” (www.functionalpathtrainingblog.com; March 8, 2011). In summary, Coach Gambetta believes that coaching and teaching are synonymous, and that his generation of coaches, before ours, benefitted from being trained and assessed as teachers and instructors. For those who don’t know, Coach Gambetta was trained to be a physical education teacher and has published a variety of articles on teaching speed mechanics to athletes. Being taught to teach (i.e. lesson planning, organizing groups, where to stand, speaking effectively, and demonstrating exercises systematically) is an area that many young coaches have scarcely covered in today’s exercise science based curriculums. In any philosophy of coaching, choosing effective language is the key to portraying the importance and goals of the methods we implement.
One challenge we face is that the professional language of the strength and conditioning field (used in journals and text books) is over-scientific for most of the players, hitting coaches, and pitching coaches who we work with on a daily basis. Over-coaching athletes with lengthy scientific exercise descriptions and difficult to read training programs can create confusion among players who are seeking simple solutions to improve their performance and technique.
Every year players bring me programs from their off-season trainers which are difficult to read and implement in any setting other than the facility where they were designed. Sadly, the players who pay for these routines often do not fully understand the programs themselves and are coming to ask what a particular exercise is or why they are performing it. Is this confusion really necessary, or would we all be better served by choosing simpler and more consistent language with our athletes?
My advice for coaches is to use the simplest and most efficient training cues possible. Most coaches can write programs for developing strength, losing body fat, and/or improving speed and agility. However, all effectiveness will be lost if the coaching verbiage does not resonate with the athlete. I would like to conclude this post with a quote.
“How you coach is as important as what you coach.” –Vern Gambetta
Eric McMahon, MEd, CSCS
Minor League Strength and Conditioning Coach
Texas Rangers
Tuesday, November 23, 2010
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
#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
Monday, October 18, 2010
Snacks….good or bad?
Trick question, right? Snacks can be good or bad for the athlete---depending on what, when and how much you choose to eat. You can make snacks work for you—no matter what your athletic goals are. With just a little thought and planning, you can improve your energy, health and training in the off season using high nutrition snacks.
Snacking is a great way to add foods during your day that provide your body with immune-boosting nutrients and energy to fuel workouts. Snacks give you the fuel you need before your workouts to train effectively so adding in an energizing snack an hour or two before heading to work out makes good sense for the athlete. It’s hard to make the gains you want, in endurance or strength, if you have an empty tank! After hard workouts, snacks help muscles refuel, repair and rehydrate so you are ready for the next workout/training session---- whenever that might be. Snacks help you to maintain lean muscle, stay focused and improve your energy levels throughout the day.
When opting for snacks, it’s important to remember that they add calories, as well as nutrition. Although planned snacking is beneficial to athletes, it’s not permission to eat a limitless amount of whatever foods you want. Snacks need to be chosen with some thought or they can work against you and cause unwanted body fat and weight gain. The size of your snack should go along with the length and intensity of your workouts. Try to space them out every 3 hours during the day to boost your energy. Set a reminder on your cell phone to fuel up so that the day isn’t over and you are left wondering why you are starving and have no energy for your workout after school or work! Try to include two different food groups in every snack for longer lasting energy and add some fluids for hydration. Choose a high quality (whole grain) carbohydrate source that is low in fat and a small amount of protein from lean meat, nuts or low fat dairy.
Keep emergency stashes in your backpack or out of sight in your car. I keep mine in my trunk in a box designated as my “snack box.” Keeping them in the trunk of my car prevents me from taking a visible cue to eat when I’m not truly hungry or don’t really need those extra calories. It also helps prevent eating foods out somewhere that are just “empty calories” without any nutrition, because you don’t have the right food with you. These are the moments that matter. Your food choices between your meals will make a difference and ultimately affect your health and training----either positively or negatively. It’s your choice.
Try these simple snack ideas that support good health:
• Whole grain cereals or popcorn with 100% fruit juice
• Low fat yogurt or cottage cheese and fresh berries
• Cereal or granola bars and a V-8 juice
• Small bag of nuts (about 15) and handful of grapes
• Whole wheat fig newtons
• Quesadilla with a thin layer of fat-free refried beans and a sprinkle of low fat cheese or half a turkey sandwich
• 5-6 whole wheat baked crackers with a schmear of peanut butter
• Apple and a piece of mozzarella string cheese
• Chocolate milk and an orange
• Carnation instant Breakfast and a banana
• Baked chips and salsa and a fruit cup
• Mini bagel with low fat cream cheese
• Small bag of trail mix
• Baby carrots with hummus for dip
Kim Larson, RD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Snacking is a great way to add foods during your day that provide your body with immune-boosting nutrients and energy to fuel workouts. Snacks give you the fuel you need before your workouts to train effectively so adding in an energizing snack an hour or two before heading to work out makes good sense for the athlete. It’s hard to make the gains you want, in endurance or strength, if you have an empty tank! After hard workouts, snacks help muscles refuel, repair and rehydrate so you are ready for the next workout/training session---- whenever that might be. Snacks help you to maintain lean muscle, stay focused and improve your energy levels throughout the day.
When opting for snacks, it’s important to remember that they add calories, as well as nutrition. Although planned snacking is beneficial to athletes, it’s not permission to eat a limitless amount of whatever foods you want. Snacks need to be chosen with some thought or they can work against you and cause unwanted body fat and weight gain. The size of your snack should go along with the length and intensity of your workouts. Try to space them out every 3 hours during the day to boost your energy. Set a reminder on your cell phone to fuel up so that the day isn’t over and you are left wondering why you are starving and have no energy for your workout after school or work! Try to include two different food groups in every snack for longer lasting energy and add some fluids for hydration. Choose a high quality (whole grain) carbohydrate source that is low in fat and a small amount of protein from lean meat, nuts or low fat dairy.
Keep emergency stashes in your backpack or out of sight in your car. I keep mine in my trunk in a box designated as my “snack box.” Keeping them in the trunk of my car prevents me from taking a visible cue to eat when I’m not truly hungry or don’t really need those extra calories. It also helps prevent eating foods out somewhere that are just “empty calories” without any nutrition, because you don’t have the right food with you. These are the moments that matter. Your food choices between your meals will make a difference and ultimately affect your health and training----either positively or negatively. It’s your choice.
Try these simple snack ideas that support good health:
• Whole grain cereals or popcorn with 100% fruit juice
• Low fat yogurt or cottage cheese and fresh berries
• Cereal or granola bars and a V-8 juice
• Small bag of nuts (about 15) and handful of grapes
• Whole wheat fig newtons
• Quesadilla with a thin layer of fat-free refried beans and a sprinkle of low fat cheese or half a turkey sandwich
• 5-6 whole wheat baked crackers with a schmear of peanut butter
• Apple and a piece of mozzarella string cheese
• Chocolate milk and an orange
• Carnation instant Breakfast and a banana
• Baked chips and salsa and a fruit cup
• Mini bagel with low fat cream cheese
• Small bag of trail mix
• Baby carrots with hummus for dip
Kim Larson, RD
Sports Nutrition Consultant
BaseballStrengthCoaching.com
Monday, May 31, 2010
New Journal Issue Coming Soon!
"If you're green, you're still growing. If you're ripe, you're next to rotten." -Jack Hughston, MD.
Don't forget - BaseballStrengthCoaching.com's new journal issue will be posted in June! Stay tuned for articles on topics such as rotational power, visual search and recognition, mental skills and goal setting, and sports nutrition.
Don't forget - BaseballStrengthCoaching.com's new journal issue will be posted in June! Stay tuned for articles on topics such as rotational power, visual search and recognition, mental skills and goal setting, and sports nutrition.
Tuesday, March 30, 2010
The Energy Balance Equation
As a Performance Enhancement Coach, I am frequently fielding questions from athletes who are trying to gain weight. What kind of workout should I do? What supplements should I buy? How much protein should I take? What kind of protein should I take? All of these questions can and should be addressed. But, there is one question that should be asked before all others…How many calories do I need?
The concept of weight management through Energy Balance is not a difficult one to convey. First, if an athlete’s goal is to maintain his weight, then the amount of energy (calories) that he expends through activity and exercise must equal the amount of energy he consumes (food). If his goal is to lose weight, then he must expend more energy than he consumes. And finally, if the athlete’s goal is to gain weight, then he must consume more energy than he burns. This is the most important issue in weight management – even before I begin discussing protein, carbohydrates, supplements, etc. Gater et al. (1992) demonstrated that athletes who participate in a strength training program and consume more calories than they expend show higher muscle mass gains than athletes with a neutral calorie balance.
(+) Energy Balance = Weight Gain
(-) Energy Balance = Weight Loss
(0) Energy Balance = Weight Maintenance
Even though this is not a difficult concept to convey, it definitely is not as easy to put into practice. For me, the first thing that I ask the player to do when dealing with weight management goals is to keep a weekly diary of what he is eating and drinking, so that I have an idea of how many calories that he is consuming. From there, we discuss the player’s daily calorie expense based on his daily practice, training, and performance activities. The biggest thing that I’ve found over the years is that most players do not have a good grasp on how many calories they need during the day or how many calories they actually take in.
23yo Male / 6ft Tall / 200lbs 3,114 Calories
The average professional baseball player requires 3,114 calories just to fuel his normal bodily functions at rest and maintain his current body weight. The need increases to between 3,600 and 4,100 calories per day to fuel the body for the addition of daily baseball activities. It is important to also understand that a player’s calorie needs will change based on the time of year (off-season, pre-season, or in-season), within a given week (5-day Starting Pitcher Rotation), or according to his role on the team (Starter vs. Reliever, or Everyday Player vs. Bench Player). Consuming up to 100-500 more calories per day than you are expending will provide you with the energy needed to gain strength and increase your lean muscle mass.
How do you gain weight? Above all else, make sure that you have a positive calorie balance.
David Yeager, ATC, CSCS
Co-Founder, BaseballStrengthCoaching.com
The concept of weight management through Energy Balance is not a difficult one to convey. First, if an athlete’s goal is to maintain his weight, then the amount of energy (calories) that he expends through activity and exercise must equal the amount of energy he consumes (food). If his goal is to lose weight, then he must expend more energy than he consumes. And finally, if the athlete’s goal is to gain weight, then he must consume more energy than he burns. This is the most important issue in weight management – even before I begin discussing protein, carbohydrates, supplements, etc. Gater et al. (1992) demonstrated that athletes who participate in a strength training program and consume more calories than they expend show higher muscle mass gains than athletes with a neutral calorie balance.
(+) Energy Balance = Weight Gain
(-) Energy Balance = Weight Loss
(0) Energy Balance = Weight Maintenance
Even though this is not a difficult concept to convey, it definitely is not as easy to put into practice. For me, the first thing that I ask the player to do when dealing with weight management goals is to keep a weekly diary of what he is eating and drinking, so that I have an idea of how many calories that he is consuming. From there, we discuss the player’s daily calorie expense based on his daily practice, training, and performance activities. The biggest thing that I’ve found over the years is that most players do not have a good grasp on how many calories they need during the day or how many calories they actually take in.
23yo Male / 6ft Tall / 200lbs 3,114 Calories
The average professional baseball player requires 3,114 calories just to fuel his normal bodily functions at rest and maintain his current body weight. The need increases to between 3,600 and 4,100 calories per day to fuel the body for the addition of daily baseball activities. It is important to also understand that a player’s calorie needs will change based on the time of year (off-season, pre-season, or in-season), within a given week (5-day Starting Pitcher Rotation), or according to his role on the team (Starter vs. Reliever, or Everyday Player vs. Bench Player). Consuming up to 100-500 more calories per day than you are expending will provide you with the energy needed to gain strength and increase your lean muscle mass.
How do you gain weight? Above all else, make sure that you have a positive calorie balance.
David Yeager, ATC, CSCS
Co-Founder, BaseballStrengthCoaching.com
Monday, March 22, 2010
Intensity
A player’s intensity can be a great asset to his performance, a player that is able to perform at a higher intensity mentally as well as physically will excel at any skill he performs. But, how can we challenge the intensity to increase performance. I continue to explore new ways to challenge my athletes to increase their intensity, and consistency. Many players don’t understand how to keep intensity at a high level. They have been trained over time to just give enough to get by, if they only need to take 10 grounders a day to make the team then that is good enough. This can be very frustrating to me at times; I don’t understand how you can dream of playing a game at a high level and only do what is needed to get by. How can a player not want to be the best, or able to reach their full potential? I am not saying every player will go pro or has the potential to play pro ball, but, I have seen many players that through a lack of focus and intensity let the world pass them by. I have been working on a few aids that have had great success in helping many of my players find the intensity and consistency of intensity to raise their game to new levels. The ideas are simple, but can lay out a plan that can focus a ball players day to day routine.
1ST- We start to track the players practice schedule
-hitting, fielding, throwing.
This allows the player to see how much work is actually being done, the first time the player does this they will usually be surprised at the little they actually did at practice. Many players will say I put in 21/2 hours at practice that should be enough, but how much work did they actually get, 25 swings, 15 grounders, and couple base steeling opportunities.
2nd- Determine a plan of action to increase the players actual individual work time.
Set a day to day schedule on extra tee hitting drills, hitting off the curve ball machine, taking back hands, ect. The key is to start slow, just a few drills every night or every other night. Many times after the practice tracking reveals to the player the lack of work they have been doing they will be highly motivated to do extra work, but if they are overloaded, they set themselves up for failure. If the work load is too great the player will soon be stressed by the extra time commitment and will usually discontinue the activities. Remember to start slow and as progress is made it will be easy for the player to make adjustments and increase work load.
3rd- Keep track of the performance changes.
In many cases the player’s numbers will increase in just a few weeks, but the player will also start to exude more confidence and playing potential. The tracking of these changes can be an extra motivator to the player when tough times come, like a hitting slump. By reminding the player of the time committed to their performance and increased intensity the player can gain confidence and will themselves out of tough times.
Now this is not the only way to increase a player’s intensity, but just one of many. The goal is to increase performance and developing a plan and tracking progress increases the player’s ability to have a hands on experience, which in turn increases the success of the program. The first step is the decision to bring your game to a new level, it is hard work and sacrifice after that, in my opinion the fun part of the development process.
Brian Niswender, MA, CSCS
Co-Founder BaseballStrengthCoaching.com
1ST- We start to track the players practice schedule
-hitting, fielding, throwing.
This allows the player to see how much work is actually being done, the first time the player does this they will usually be surprised at the little they actually did at practice. Many players will say I put in 21/2 hours at practice that should be enough, but how much work did they actually get, 25 swings, 15 grounders, and couple base steeling opportunities.
2nd- Determine a plan of action to increase the players actual individual work time.
Set a day to day schedule on extra tee hitting drills, hitting off the curve ball machine, taking back hands, ect. The key is to start slow, just a few drills every night or every other night. Many times after the practice tracking reveals to the player the lack of work they have been doing they will be highly motivated to do extra work, but if they are overloaded, they set themselves up for failure. If the work load is too great the player will soon be stressed by the extra time commitment and will usually discontinue the activities. Remember to start slow and as progress is made it will be easy for the player to make adjustments and increase work load.
3rd- Keep track of the performance changes.
In many cases the player’s numbers will increase in just a few weeks, but the player will also start to exude more confidence and playing potential. The tracking of these changes can be an extra motivator to the player when tough times come, like a hitting slump. By reminding the player of the time committed to their performance and increased intensity the player can gain confidence and will themselves out of tough times.
Now this is not the only way to increase a player’s intensity, but just one of many. The goal is to increase performance and developing a plan and tracking progress increases the player’s ability to have a hands on experience, which in turn increases the success of the program. The first step is the decision to bring your game to a new level, it is hard work and sacrifice after that, in my opinion the fun part of the development process.
Brian Niswender, MA, CSCS
Co-Founder BaseballStrengthCoaching.com
Friday, March 5, 2010
Finding Balance
Finding Balance
I have struggled all week with the blog. I wanted to touch on a very important part of the athletes training, that being balance. Some times this very simple concept is overlooked. The transfer of forces from the ground to the hands is based on balance, but where do you start and can it be covered in a blog. As I struggled with the topic I remembered a story I read from a master of kung fu. It explained the importance of a strong foundation as related to a tree. A tree that grows roots deep into the soil will withstand any storm and a tree that’s roots are shallow will fall over. The same is true of the athlete. The athlete that grows and trains his roots deep will be able to perform any task. In this metaphor the soil is the surroundings of the tree and so relates to the surrounding of the athlete. Who and what does the athlete surround himself with will determine how deep the roots can go. If an athlete is jumping from new fad to new fad they can never really lay down roots, because something new is being introduced constantly. The athlete must also surround him self with the right instructors and mentors. These strong influences can help the athlete stay grounded, motivate and support. So to keep it simple this week, really take a look at your program and who you surround yourself with. These things are either helping you or bring you down, and remember the tree, get those roots deep and stay with it. Hard work always pays off.
Brian Niswender, MA, CSCS
BaseballStrengthCoaching.com
I have struggled all week with the blog. I wanted to touch on a very important part of the athletes training, that being balance. Some times this very simple concept is overlooked. The transfer of forces from the ground to the hands is based on balance, but where do you start and can it be covered in a blog. As I struggled with the topic I remembered a story I read from a master of kung fu. It explained the importance of a strong foundation as related to a tree. A tree that grows roots deep into the soil will withstand any storm and a tree that’s roots are shallow will fall over. The same is true of the athlete. The athlete that grows and trains his roots deep will be able to perform any task. In this metaphor the soil is the surroundings of the tree and so relates to the surrounding of the athlete. Who and what does the athlete surround himself with will determine how deep the roots can go. If an athlete is jumping from new fad to new fad they can never really lay down roots, because something new is being introduced constantly. The athlete must also surround him self with the right instructors and mentors. These strong influences can help the athlete stay grounded, motivate and support. So to keep it simple this week, really take a look at your program and who you surround yourself with. These things are either helping you or bring you down, and remember the tree, get those roots deep and stay with it. Hard work always pays off.
Brian Niswender, MA, CSCS
BaseballStrengthCoaching.com
Friday, February 26, 2010
MLB Exploring Testing for HGH in Minors
League consulting with experts concerning immediate next steps
By Jesse Sanchez / MLB.com
02/24/10 1:30 AM EST
Major League Baseball plans to explore the possible implementation of blood testing for human growth hormone in the Minor Leagues later this year, an official in baseball with direct knowledge of the matter told The New York Times for a story published on its Web site late Tuesday.
The news comes one day after a British rugby player was suspended for testing positive for HGH, the first time that an athlete had been publicly identified for testing positive for the substance, the report said. In a statement to The New York Times, Major League Baseball said it was "well aware of the important news with respect to" the positive drug test that resulted in the ban of the rugby player. The statement continued: "We are consulting with our experts concerning immediate steps for our minor league drug program and the next steps for our Major League drug program."
Commissioner Bud Selig previously has implemented new steps against the use of performance-enhancing drugs in the Minor Leagues during the past decade, doing so without needing the consent of the MLB Players Association because most Minor Leaguers aren't members.
A second baseball official confirmed to The Times on Tuesday that Selig will likely move to get the union's approval to test for HGH on the Major League level.
The players unions in both baseball and the National Football League have accepted the use of urine tests for various performance enhancers. However, they have resisted blood testing, questioning the reliability of any current test for H.G.H.
"We believe we have the best drug-testing policy and there is no reason to forcefully implement any blood-testing at this time," George Atallah, a spokesman for the NFL union, told The Times. A spokesman for the baseball union only told the newspaper "that it was consulting with its medical experts" and declined further comment.
According to the report, MLB and the NFL have provided hundreds of thousands of dollars in research financing to Don Catlin, a longtime anti-doping expert, hoping that Catlin could produce a reliable HGH urine test. The Times reported that "Catlin has said he is making progress on the test but is not sure when it might be ready for widespread use."
Selig has publicly supported an HGH test.
"When a valid, commercially available and practical test for HGH becomes reality -- regardless of whether the test is based on blood or urine -- baseball will support the utilization of that test," Selig said in 2008, at a hearing before Congress.
That following November, then-head of the baseball union Donald Fehr said he would consider support for an HGH test "if and when a blood test is available and it can be signed and validated by people other than those that are trying to sell it to you. Then we'd have to take a hard look at it."
The report also said that officials for the World Anti-Doping Agency and the United States Anti-Doping Agency pointed out privately that athletes often used HGH out of competition and not when events were taking place. It was only in 2008 that kits were developed allowing for wider testing of athletes outside of competition.
Jesse Sanchez is a national reporter for MLB.com. This story was not subject to the approval of Major League Baseball or its clubs.
By Jesse Sanchez / MLB.com
02/24/10 1:30 AM EST
Major League Baseball plans to explore the possible implementation of blood testing for human growth hormone in the Minor Leagues later this year, an official in baseball with direct knowledge of the matter told The New York Times for a story published on its Web site late Tuesday.
The news comes one day after a British rugby player was suspended for testing positive for HGH, the first time that an athlete had been publicly identified for testing positive for the substance, the report said. In a statement to The New York Times, Major League Baseball said it was "well aware of the important news with respect to" the positive drug test that resulted in the ban of the rugby player. The statement continued: "We are consulting with our experts concerning immediate steps for our minor league drug program and the next steps for our Major League drug program."
Commissioner Bud Selig previously has implemented new steps against the use of performance-enhancing drugs in the Minor Leagues during the past decade, doing so without needing the consent of the MLB Players Association because most Minor Leaguers aren't members.
A second baseball official confirmed to The Times on Tuesday that Selig will likely move to get the union's approval to test for HGH on the Major League level.
The players unions in both baseball and the National Football League have accepted the use of urine tests for various performance enhancers. However, they have resisted blood testing, questioning the reliability of any current test for H.G.H.
"We believe we have the best drug-testing policy and there is no reason to forcefully implement any blood-testing at this time," George Atallah, a spokesman for the NFL union, told The Times. A spokesman for the baseball union only told the newspaper "that it was consulting with its medical experts" and declined further comment.
According to the report, MLB and the NFL have provided hundreds of thousands of dollars in research financing to Don Catlin, a longtime anti-doping expert, hoping that Catlin could produce a reliable HGH urine test. The Times reported that "Catlin has said he is making progress on the test but is not sure when it might be ready for widespread use."
Selig has publicly supported an HGH test.
"When a valid, commercially available and practical test for HGH becomes reality -- regardless of whether the test is based on blood or urine -- baseball will support the utilization of that test," Selig said in 2008, at a hearing before Congress.
That following November, then-head of the baseball union Donald Fehr said he would consider support for an HGH test "if and when a blood test is available and it can be signed and validated by people other than those that are trying to sell it to you. Then we'd have to take a hard look at it."
The report also said that officials for the World Anti-Doping Agency and the United States Anti-Doping Agency pointed out privately that athletes often used HGH out of competition and not when events were taking place. It was only in 2008 that kits were developed allowing for wider testing of athletes outside of competition.
Jesse Sanchez is a national reporter for MLB.com. This story was not subject to the approval of Major League Baseball or its clubs.
Monday, February 8, 2010
Need for Speed
The Need for Speed:
Baseball is an interesting game, involving many aspects of an athlete’s ability. Speed is one quality that all sports seem to want, but what is speed? What does speed mean? What does “that player is fast” really mean? I have posed these questions to myself many times, and I continue to evolve the approach I take in attaining “speed”. In this blog I wanted to go through the thought process and address some of the issues that aid the athlete in attaining their full potential.
When planning to increase a player’s speed, what is the goal? Is the player considered slow in the 60, or are they slow from home to first. Are they slow in the field, are they not making plays they should be. The reason this is important, is because a player that runs an excellent 60 time does not mean that player steals a lot of bases. In training, every quality of “speed” should be addressed but if we don’t understand what the goal is then how can we make an effective plan.
What are the qualities of “speed”?
1) Acceleration
2) Maintenance
3) Deceleration
4) Change of Directions
These are the basics, I have seen them broken down with different names and multiple stages, but this gives the basics that are easy to understand. In the first quality, acceleration, we are basically talking about from the point the player starts to the point that they reach top speed. I consider this to be the most important quality is baseball. The faster we can reach top speed the better the player will be at the game. I believe that is true at any position on the field. The reason I believe this is true is because this allows the player to play ahead of the game. They are able to refocus attention after acceleration to the play at hand whether it is fielding a ball or stealing a base. The game is played in short burst usually around 30 yards or 90 feet. Let’s take an example: we have two players they both run the 60 in 6.9sec. But player 1 runs the 30 in 3.0 sec. and player 2 runs it in 3.3 sec. Which player is going to steal more bases, player 1 because they get to their top speed faster? This player will also track down more balls and make more plays because they get to point “a” just a little bit faster then the other, but on paper, with traditional testing they are the same.
In baseball the second quality, maintenance, is not as important as in some other sports, because the player does not have to run very far, again we are looking at around 30 yards, or less, in most plays. Maintained of speed, is a great tool for conditioning in baseball, the more times a player can run that 30 yards in 3.0 sec. the better the player will be able to focus and not fatigue from the game.
The last 2 qualities of speed, deceleration and change of direction really go hand in hand. In many cases this aspect of speed is over looked, but with out these qualities the athlete is not able to be quick, which allows the player to use acceleration. Being able to refocus the players speed in another direction is key to making great plays, on the base paths or when getting deep in the hole. The quality of deceleration is also important in the reduction of injury. In many cases the change of direction or reacceleration is the point that many injuries happen and so by training this quality a player can also decrease the likely hood of injury.
When training for “speed” have a plan. Know what the player needs, and how to get it.
Brian Niswender
Baseballstrengthcoaching.com
Baseball is an interesting game, involving many aspects of an athlete’s ability. Speed is one quality that all sports seem to want, but what is speed? What does speed mean? What does “that player is fast” really mean? I have posed these questions to myself many times, and I continue to evolve the approach I take in attaining “speed”. In this blog I wanted to go through the thought process and address some of the issues that aid the athlete in attaining their full potential.
When planning to increase a player’s speed, what is the goal? Is the player considered slow in the 60, or are they slow from home to first. Are they slow in the field, are they not making plays they should be. The reason this is important, is because a player that runs an excellent 60 time does not mean that player steals a lot of bases. In training, every quality of “speed” should be addressed but if we don’t understand what the goal is then how can we make an effective plan.
What are the qualities of “speed”?
1) Acceleration
2) Maintenance
3) Deceleration
4) Change of Directions
These are the basics, I have seen them broken down with different names and multiple stages, but this gives the basics that are easy to understand. In the first quality, acceleration, we are basically talking about from the point the player starts to the point that they reach top speed. I consider this to be the most important quality is baseball. The faster we can reach top speed the better the player will be at the game. I believe that is true at any position on the field. The reason I believe this is true is because this allows the player to play ahead of the game. They are able to refocus attention after acceleration to the play at hand whether it is fielding a ball or stealing a base. The game is played in short burst usually around 30 yards or 90 feet. Let’s take an example: we have two players they both run the 60 in 6.9sec. But player 1 runs the 30 in 3.0 sec. and player 2 runs it in 3.3 sec. Which player is going to steal more bases, player 1 because they get to their top speed faster? This player will also track down more balls and make more plays because they get to point “a” just a little bit faster then the other, but on paper, with traditional testing they are the same.
In baseball the second quality, maintenance, is not as important as in some other sports, because the player does not have to run very far, again we are looking at around 30 yards, or less, in most plays. Maintained of speed, is a great tool for conditioning in baseball, the more times a player can run that 30 yards in 3.0 sec. the better the player will be able to focus and not fatigue from the game.
The last 2 qualities of speed, deceleration and change of direction really go hand in hand. In many cases this aspect of speed is over looked, but with out these qualities the athlete is not able to be quick, which allows the player to use acceleration. Being able to refocus the players speed in another direction is key to making great plays, on the base paths or when getting deep in the hole. The quality of deceleration is also important in the reduction of injury. In many cases the change of direction or reacceleration is the point that many injuries happen and so by training this quality a player can also decrease the likely hood of injury.
When training for “speed” have a plan. Know what the player needs, and how to get it.
Brian Niswender
Baseballstrengthcoaching.com
Monday, January 25, 2010
Find the time
There is always more you can do, or a better way to do what you are doing. The worse thing we hear from a player or a coach is that I don’t have time to condition, to strength train, to work on speed. Planning is the key and then understanding what are the very basic things we need to do to stay healthy and improve our performance. To gain strength, you don’t need 3 hours in the gym. To gain speed you don’t have to run 20 sprints. To gain conditioning you don’t have to run 20 miles. Strength is gained through continuing to challenge the body to adapt to the stimulus you provide. This can be through weight or a change in position or repetitions just to name a few. Find a few movements that are demanding to the body and you can get great strength gains in only a few minutes a day. Take the walking lunge with a knee drive and MB diagonal chop. Here is a simple exercise that requires dynamic balance/ strength of position/ core movement and stabilization; this is a total body super exercise. Do 20 of these and then let us know if this is not demanding. How can we work on speed, always remember it is the little things that matter with speed, especially in baseball. Work on arm swing, body position or even take off from first, that first step can make or break that steal. Remember intensity is the key to great conditioning in baseball. Do those sprints but make them fast and add a few things like bounding type movements, lateral shuffling movements. This way we can increase conditioning but also increase speed, power, coordination and decrease injury rates. So how does it all work together, let’s put together a sample plan:
Lets get a 8 minute workout:
1) 30 yard sprint there and back- 30 seconds
2) 20 Lunge chops- 2 minutes
3) 30 yard spring there and back- 30 seconds
4) 20 lunge chops- 2 minutes
5) 30 second break
6) 30 yard sprint there and back- 30 seconds
7) 30 yard marching arm swings- 30 seconds
8) 30 yard bounds- 30 seconds
9) 30 yard side shuffle- 30 seconds
10) 30 yard Sprint there and back- 30 seconds
Try it out, it’s fast but effective and many things can be substituted. The time is well worth the effort.
Brian Niswender, MA, CSCS
Warrior Sports Training
Baseballstrengthcoaching.com
Lets get a 8 minute workout:
1) 30 yard sprint there and back- 30 seconds
2) 20 Lunge chops- 2 minutes
3) 30 yard spring there and back- 30 seconds
4) 20 lunge chops- 2 minutes
5) 30 second break
6) 30 yard sprint there and back- 30 seconds
7) 30 yard marching arm swings- 30 seconds
8) 30 yard bounds- 30 seconds
9) 30 yard side shuffle- 30 seconds
10) 30 yard Sprint there and back- 30 seconds
Try it out, it’s fast but effective and many things can be substituted. The time is well worth the effort.
Brian Niswender, MA, CSCS
Warrior Sports Training
Baseballstrengthcoaching.com
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