The very nature of the overhead throwing motion subjects the shoulder joint to extreme positions and forces. When this activity is repeated over time, chronic adaptations will occur. When compared to non-throwers, throwing athletes often exhibit an increase in shoulder external rotation range of motion. However, the cost of this increase in external rotation is that it is often balanced by tightness in shoulder internal rotation. When this internal rotation tightness is 20 degrees greater than the non-throwing arm, it is commonly referred to as GIRD -Glenohumeral Internal Rotation Deficit.
Muscular imbalances in a joint or structure (i.e. tightness, etc) can affect the efficiency of the joint and may force other joints to do more work than they can handle. This creates the potential for injury by over stressing the body. Further, it inhibits performance by isolating the kinetic chain, and not allowing integrated movement. GIRD, or tightness of the posterior shoulder capsule / rotator cuff musculature, has been linked to an increased risk of injury by placing added stress on the shoulder decelerators, the internal static structures of the joint (labrum), and has been linked to medial elbow pain and disfunction.
The first line of defense in the prevention and treatment of posterior shoulder tightness is the “Sleeper Stretch”. This exercise is performed by lying on your throwing arm side with knees bent. Place your bottom arm perpendicular to your body with your elbow bent at 90 degrees. Stay on your side and do not lean backwards. Using your free (top) hand, gently push your arm toward the ground until you feel a light stretch or resistance to the movement. Hold that stretch for 5-10 seconds and repeat for 5-10 repetitions. Just as tightness is an acquired adaptation to repetitive movements, flexibility results from the consistent performance of a stretching routine. The “Sleeper Stretch” may be performed several times per day making sure that the joint is not being forced into a painful position / stretch.
When the muscles around a joint are in the proper length-tension ratios, they undergo less stress and can produce more force. Performing the “Sleeper Stretch” can improve shoulder health and performance in the overhead throwing athlete.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
Monday, July 26, 2010
Sunday, July 18, 2010
Protein - A Little Goes a Long Way
The subject of protein for the athlete--- from how much is needed to what kinds are best, is the source of many hot debates. In many athletic circles, its function in building muscle has been extolled as almost magical. True, protein is an important nutrient. It’s found in a wide variety of foods coming from both animals and plants. Protein plays a vital role in repairing and rebuilding muscles, is an essential part of hormones, enzymes and antibodies that support our immune system. It’s not an energy source unless our bodies don’t have enough carbohydrates—the preferred fuel for all sports activities. Let’s explore the physiological basis for how much and what kinds of protein an athlete needs to help put this subject into a practical perspective for baseball.
Is protein more important than fats or carbohydrates?
No. All three of these nutrients, in the right balance and at the right time, provide the nutrition athlete’s need for the best training and performance.
How much protein does an athlete need?
The short answer is: more than a sedentary person who doesn’t play sports. Protein needs in athletes are higher, but exactly how much higher? Protein needs are calculated by weight, what type of athlete you are (endurance or strength & power) your training goals and by where you are in your sports season. See the table below for examples.
Average Protein Requirements for a 70 Kg athlete ( Divide your weight by 2.2 to find kilograms)
Type of athlete Protein Requirements (grams)
Sedentary .9 grms/kg 56 grms/day
Regular exerciser 1.0 grms/kg 70 grms/day
Endurance 1.2-1.4 grms/kg 105 grms/day
Resistance 1.4-1.7 grms/kg 112 grms/day
Protein needs for baseball (in season) are about 15-20% of the total day’s calories and are equal to about 1.2 grams/kg of body weight. To get an idea of what you might need daily take a minute and do the math. In the off season, if training goals change, protein requirements may change as well. We will address that topic (and protein for muscle building) when we discuss nutrition for the off season in September’s sports nutrition journal article.
It’s easy to meet your dietary protein needs through basic, nutritious foods eaten in a well balanced diet. If you eat cereal with milk for breakfast, yogurt and fruit for a snack, followed by a turkey sandwich for lunch, peanut butter & jelly sandwich or chocolate milk after your workout and dinner of a beef vegetable stir fry…. you’ve eaten about 95 grams of protein! You also get extra protein in your between meal snacks. Foods like whole grains and even certain vegetables have a little bit of protein, too, so it all adds up. If you eat enough food to support your training and performance, chances are that you are getting plenty of protein. There is no need to take extra protein in the form of pills or powders—food works! Save your money, choose well and enjoy all the satisfaction and flavor eating good food offers.
Protein from animals (lean meats, fish, eggs, poultry) is the most concentrated source and contains all of the essential amino acids. High quality plant sources include soy products, like tofu and soy milk, nuts and dried beans peas and lentils. Low fat dairy products are also an excellent source of essential amino acids.
Is more protein better?
No. Research confirms that anything over 2 grams/kg of body weight is excessive and does not benefit the athlete in any way. In fact, it might be harmful. Higher amounts of protein stress the kidneys because they have to excrete the nitrogen that is produced from protein breakdown (notice those body builders at the gym with gallons of water in tow?) Also, extra protein that isn’t used is stored as fat in your body. Only small amounts are used to repair and rebuild muscles so keep that in mind when choosing your recovery snack, after workouts and games. Anything more than 20 grams of protein is wasted.
By Kim Larson, RD, CD
Regular Contributor
BaseballStrengthCoaching.com
Is protein more important than fats or carbohydrates?
No. All three of these nutrients, in the right balance and at the right time, provide the nutrition athlete’s need for the best training and performance.
How much protein does an athlete need?
The short answer is: more than a sedentary person who doesn’t play sports. Protein needs in athletes are higher, but exactly how much higher? Protein needs are calculated by weight, what type of athlete you are (endurance or strength & power) your training goals and by where you are in your sports season. See the table below for examples.
Average Protein Requirements for a 70 Kg athlete ( Divide your weight by 2.2 to find kilograms)
Type of athlete Protein Requirements (grams)
Sedentary .9 grms/kg 56 grms/day
Regular exerciser 1.0 grms/kg 70 grms/day
Endurance 1.2-1.4 grms/kg 105 grms/day
Resistance 1.4-1.7 grms/kg 112 grms/day
Protein needs for baseball (in season) are about 15-20% of the total day’s calories and are equal to about 1.2 grams/kg of body weight. To get an idea of what you might need daily take a minute and do the math. In the off season, if training goals change, protein requirements may change as well. We will address that topic (and protein for muscle building) when we discuss nutrition for the off season in September’s sports nutrition journal article.
It’s easy to meet your dietary protein needs through basic, nutritious foods eaten in a well balanced diet. If you eat cereal with milk for breakfast, yogurt and fruit for a snack, followed by a turkey sandwich for lunch, peanut butter & jelly sandwich or chocolate milk after your workout and dinner of a beef vegetable stir fry…. you’ve eaten about 95 grams of protein! You also get extra protein in your between meal snacks. Foods like whole grains and even certain vegetables have a little bit of protein, too, so it all adds up. If you eat enough food to support your training and performance, chances are that you are getting plenty of protein. There is no need to take extra protein in the form of pills or powders—food works! Save your money, choose well and enjoy all the satisfaction and flavor eating good food offers.
Protein from animals (lean meats, fish, eggs, poultry) is the most concentrated source and contains all of the essential amino acids. High quality plant sources include soy products, like tofu and soy milk, nuts and dried beans peas and lentils. Low fat dairy products are also an excellent source of essential amino acids.
Is more protein better?
No. Research confirms that anything over 2 grams/kg of body weight is excessive and does not benefit the athlete in any way. In fact, it might be harmful. Higher amounts of protein stress the kidneys because they have to excrete the nitrogen that is produced from protein breakdown (notice those body builders at the gym with gallons of water in tow?) Also, extra protein that isn’t used is stored as fat in your body. Only small amounts are used to repair and rebuild muscles so keep that in mind when choosing your recovery snack, after workouts and games. Anything more than 20 grams of protein is wasted.
By Kim Larson, RD, CD
Regular Contributor
BaseballStrengthCoaching.com
Monday, June 28, 2010
Know what you want.
As a player do you know what you want? If you want to play at the next level, then you need to make sure the boat is heading in the right direction. You can't expect things to just fall in your lap. If you do, you will be very disappointed. As a player you must know where you are going and then make it happen. Your coach is not going to pave the way. The best advice I can give you as a player is to get out and see what the competition is like and how you can get better. Then set those goals and post them so you can see them everyday. If you want to go play at a certain school then you better start communicating to them so they know who you are. If you're not an outgoing person, then you better figure out how to get better at it. Because if you dont speak up, the sports world will pass you by. YOU CAN NOT BE PASSIVE!!!! The journey to the next level is just that, a Journey. Don't just let it pass. As a great little green guy said, "There is no try. Do, or do not."
Brian Niswender
Co-Founder Baseballstrengthcoaching.com
Brian Niswender
Co-Founder Baseballstrengthcoaching.com
Wednesday, June 16, 2010
To Supplement or Not to Supplement?
Last week Consumer Reports magazine issued a press release on a product review they did on protein powders and drinks that included sports nutrition products, like recovery drinks. Because this report received a lot of media attention I thought it might be a good topic of discussion for my first blog. The report indicated that several popular products, like Muscle Milk, had levels of heavy metal contaminants (arsenic, lead and cadmium) that could be potentially dangerous if products were used 2-3 times per day. Using these products once daily in their usual amounts is deemed safe, but the concern was that those using the products could suffer serious health affects if they used them more than once per day, which many individuals do. If you would like to read this report it is in the July issue of Consumer Reports magazine. The companies making the products in question have published remarks refuting these test results and, as usual, this leaves the consumer in a quandary of who and what to believe.
Dietary supplements are a huge industry today and sales top 23 billion dollars annually. Why is this important to you? First, dietary supplements are not regulated at all by the FDA (Food and Drug Administration) nor are the claims the supplements make on the label or advertising regulated or monitored. This essentially means that anyone can say anything about a product—and they do. Manufacturers are not required to prove a supplement is safe, contains the ingredients it says it has in the amounts it states on the label, or that it even works before selling it. Only after a product has been shown to be unsafe and in many cases, dangerous to health, can the FDA remove it from the market.
There are several organizations that do random testing of supplements for safety, potency and effectiveness. These companies include Consumer Lab (CL) , the National Sanitation Foundation (NSF), and United States Pharmacopeia (USP). Look for their seals of approval on the supplement before taking it to ensure you are getting what they say they deliver. There are many cases of supplements that have been tested and found to contain ingredients not on the label, ingredients in reduced amounts than they are said to have and also contaminants.
Many supplements promise athletes more energy, more muscle, enhanced performance, weight loss, etc. and these claims can be tempting for someone who is trying to achieve their best performance. Buyer beware! Don’t believe the hype these products advertise. How to spot a fraud? Look for these types of claims:
• Quick, easy and works for every athlete!
• Testimonials that it worked for Joe and it will work for you!
• States it has a secret about how to enhance performance
• Claims it uses ingredients that have been proven to work
• Belittles established concepts about nutrition or diet
As a consumer interested in sports performance, it’s critical to ask yourself these questions before considering taking any dietary supplement:
Am I eating a well balanced sports diet?
What improvements can I make in my daily nutrition?
Am I eating the right kinds of nutrient rich foods?
How can I change the timing of my food to enhance my performance and energy level?
Am I practicing consistent recovery to keep energy high and assist with muscle recovery (reduce soreness, and inflammation)
Are my recovery foods and fluids adequate to replace glycogen stores and rebuild muscle tissue damage?
Am I getting enough rest?
Real food works for the athlete in almost every situation and is satisfying and tastes great, too. Wholesome food is always safe, effective and a budget friendly source of nutrients, like protein. Compare low fat chocolate milk with any commercial recovery drink that contains protein and you will see what I mean. For most athletes, especially in the sport of baseball, supplements are not needed unless your diet is deficient.
The risks that come with using sports nutrition supplements on a regular basis are simply put, not worth the money. Grocery store-bought food and fluids can provide all the nutrition a baseball player needs for high performance and good health, if chosen wisely, using sports nutrition guidelines. Going to health food stores or nutrition supplement stores does not guarantee safety or effectiveness when you buy a sports nutrition product. In fact, sales people at these types of stores do not have any background, training or formal education in nutrition that requires them to learn the physiology behind how food and nutrients are used in the body. Remember: First and foremost their goal is to sell you their product!
For information on food and nutrition that you can trust, find a Sports Dietitian in your area by going to www.scandpg.org and follow the links to input your location. A Sports Dietitian, (CSSD) trained, educated and credentialed in sports nutrition, can help you evaluate your diet and any supplements you are considering taking. For more information on sports nutrition go to www.eatright.org and look for that link (sports nutrition) under nutrition for consumers.
Stay tuned for more on protein needs of athletes, what types of protein are best for athletes, when you should eat protein, how protein affects performance, and other facts about this important nutrient for good health and performance.
By Kim Larson, RD, CD
Regular Contributor
BaseballStrengthCoaching.com
Dietary supplements are a huge industry today and sales top 23 billion dollars annually. Why is this important to you? First, dietary supplements are not regulated at all by the FDA (Food and Drug Administration) nor are the claims the supplements make on the label or advertising regulated or monitored. This essentially means that anyone can say anything about a product—and they do. Manufacturers are not required to prove a supplement is safe, contains the ingredients it says it has in the amounts it states on the label, or that it even works before selling it. Only after a product has been shown to be unsafe and in many cases, dangerous to health, can the FDA remove it from the market.
There are several organizations that do random testing of supplements for safety, potency and effectiveness. These companies include Consumer Lab (CL) , the National Sanitation Foundation (NSF), and United States Pharmacopeia (USP). Look for their seals of approval on the supplement before taking it to ensure you are getting what they say they deliver. There are many cases of supplements that have been tested and found to contain ingredients not on the label, ingredients in reduced amounts than they are said to have and also contaminants.
Many supplements promise athletes more energy, more muscle, enhanced performance, weight loss, etc. and these claims can be tempting for someone who is trying to achieve their best performance. Buyer beware! Don’t believe the hype these products advertise. How to spot a fraud? Look for these types of claims:
• Quick, easy and works for every athlete!
• Testimonials that it worked for Joe and it will work for you!
• States it has a secret about how to enhance performance
• Claims it uses ingredients that have been proven to work
• Belittles established concepts about nutrition or diet
As a consumer interested in sports performance, it’s critical to ask yourself these questions before considering taking any dietary supplement:
Am I eating a well balanced sports diet?
What improvements can I make in my daily nutrition?
Am I eating the right kinds of nutrient rich foods?
How can I change the timing of my food to enhance my performance and energy level?
Am I practicing consistent recovery to keep energy high and assist with muscle recovery (reduce soreness, and inflammation)
Are my recovery foods and fluids adequate to replace glycogen stores and rebuild muscle tissue damage?
Am I getting enough rest?
Real food works for the athlete in almost every situation and is satisfying and tastes great, too. Wholesome food is always safe, effective and a budget friendly source of nutrients, like protein. Compare low fat chocolate milk with any commercial recovery drink that contains protein and you will see what I mean. For most athletes, especially in the sport of baseball, supplements are not needed unless your diet is deficient.
The risks that come with using sports nutrition supplements on a regular basis are simply put, not worth the money. Grocery store-bought food and fluids can provide all the nutrition a baseball player needs for high performance and good health, if chosen wisely, using sports nutrition guidelines. Going to health food stores or nutrition supplement stores does not guarantee safety or effectiveness when you buy a sports nutrition product. In fact, sales people at these types of stores do not have any background, training or formal education in nutrition that requires them to learn the physiology behind how food and nutrients are used in the body. Remember: First and foremost their goal is to sell you their product!
For information on food and nutrition that you can trust, find a Sports Dietitian in your area by going to www.scandpg.org and follow the links to input your location. A Sports Dietitian, (CSSD) trained, educated and credentialed in sports nutrition, can help you evaluate your diet and any supplements you are considering taking. For more information on sports nutrition go to www.eatright.org and look for that link (sports nutrition) under nutrition for consumers.
Stay tuned for more on protein needs of athletes, what types of protein are best for athletes, when you should eat protein, how protein affects performance, and other facts about this important nutrient for good health and performance.
By Kim Larson, RD, CD
Regular Contributor
BaseballStrengthCoaching.com
Tuesday, June 8, 2010
Athleticism or Skill?
In February when the NFL Combine was in full swing, I discussed the validity of evaluating athleticism and its correlation to the draft and future performance. Here we are in June and it’s time for Major League Baseball’s Amateur Draft. This makes me want to revisit the idea of “athleticism” and ask the question: Should teams draft athletes and try and make them baseball players? Or, draft baseball players and attempt to improve their athleticism?
The answer: Yes
Let’s make 2 assumptions for the sake of this discussion. First, high school players have the raw athletic abilities needed for sports performance. They lack the sport-specific skill development and experience of the more expert player. In this discussion, the high school player would be considered the “athlete”. Second, the college player possesses greater playing experience and skill development. These athletes would be considered the “baseball player”.
According to Baseball References’ Draft Database, an analysis of the players from the 2000-2005 draft classes provides a couple of interesting points:
1. College position players are better bets to reach the Major League level than high school position players; and
2. High school pitchers are better bets to reach the Major League level than college pitchers.
As mentioned, the college position player has greater sport-specific skill development and possesses a broader base of playing experience to allow him to adjust and adapt to the professional levels. With regard to the pitchers, perhaps the high school athlete has less wear and tear on his throwing arm as a result of a younger age and less cumulative innings / pitches (Although this may be a topic for another time – youth travel baseball). More than likely, the high school player also participates in other sports. The multi-sport performer tends to be a more well-rounded athlete with the many physiological tools and traits needed in each arena.
When working with the high school pitcher, more emphasis should be placed on proper throwing mechanics and delivery efficiency, as well as, teaching the overall knowledge of the game (i.e. fastball command, development of off-speed pitches, pitch selection and sequences, and identifying hitters’ weaknesses, etc). Care should be taken not to neglect the young pitcher’s athletic gifts and continue to enhance and maintain these traits. However, the sport-specific skills take precedence.
The more experienced and developed collegiate position player, can use athletic development to aid and fine tune the performance of his sport-specific skills. Speed and agility drills may be used for balance and footwork enhancement, along with the overall improvement of fielding range and baserunning abilities. Development of lower extremity and core strength / power / stability may provide continued improvement with regard to bat speed and power at ball contact.
So, the answer to my introductory question seems to be “yes”. It just depends on what position the player is being drafted to perform.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
The answer: Yes
Let’s make 2 assumptions for the sake of this discussion. First, high school players have the raw athletic abilities needed for sports performance. They lack the sport-specific skill development and experience of the more expert player. In this discussion, the high school player would be considered the “athlete”. Second, the college player possesses greater playing experience and skill development. These athletes would be considered the “baseball player”.
According to Baseball References’ Draft Database, an analysis of the players from the 2000-2005 draft classes provides a couple of interesting points:
1. College position players are better bets to reach the Major League level than high school position players; and
2. High school pitchers are better bets to reach the Major League level than college pitchers.
As mentioned, the college position player has greater sport-specific skill development and possesses a broader base of playing experience to allow him to adjust and adapt to the professional levels. With regard to the pitchers, perhaps the high school athlete has less wear and tear on his throwing arm as a result of a younger age and less cumulative innings / pitches (Although this may be a topic for another time – youth travel baseball). More than likely, the high school player also participates in other sports. The multi-sport performer tends to be a more well-rounded athlete with the many physiological tools and traits needed in each arena.
When working with the high school pitcher, more emphasis should be placed on proper throwing mechanics and delivery efficiency, as well as, teaching the overall knowledge of the game (i.e. fastball command, development of off-speed pitches, pitch selection and sequences, and identifying hitters’ weaknesses, etc). Care should be taken not to neglect the young pitcher’s athletic gifts and continue to enhance and maintain these traits. However, the sport-specific skills take precedence.
The more experienced and developed collegiate position player, can use athletic development to aid and fine tune the performance of his sport-specific skills. Speed and agility drills may be used for balance and footwork enhancement, along with the overall improvement of fielding range and baserunning abilities. Development of lower extremity and core strength / power / stability may provide continued improvement with regard to bat speed and power at ball contact.
So, the answer to my introductory question seems to be “yes”. It just depends on what position the player is being drafted to perform.
David Yeager, ATC, CSCS
Co-Founder
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.
Friday, May 21, 2010
Use It or Lose It!
This is probably one of my biggest pet peaves and an issue that I spend a lot of time discussing with athletes each year. And, if you've heard this from me on several occasions, I apologize. But, being that we are knee deep into the season, I thought that I would take a minute and review a simple concept.
Deconditioning, also called detraining is simply the effect of losing fitness when you stop training. The Principle of Use / Disuse is one of the main principles of conditioning. The concept is that “if you don’t use it, you lose it”. How quickly you lose fitness depends on how fit you are, how long you have been training, and on how long you stop.
Many people stop exercising at times for many reasons. It is not uncommon for baseball players to train intensely during the winter months and significantly decrease or stop training altogether once the season begins thinking that they will be able to maintain their fitness level throughout the summer. I hear it time and time again, "I really work hard in the off-season so I don't need to now." However, this thought process simply doesn’t work. With the overall length of the baseball season, the day-to-day grind of playing / practicing almost everyday, and the physical stress of throwing / swinging, it is almost impossible to maintain your strength and conditioning levels throughout the entire season without some sort of plan. Studies show that deconditioning begins in about 2 weeks if training is stopped altogether. Once lost, it takes nearly three times as long to recondition as it took to “detrain”. After 3 months following the end of training, researchers have found that athletes lost about ½ of their aerobic condition.
Top Ways to Maintain Your Fitness Level
(1) Don’t quit completely. At a minimum, performing 1-2 high-quality, high-intensity training sessions each week can help maintain your fitness level.
(2) Account for the body’s ability to adapt to training. DO NOT keep doing the same routine over and over. Adjust your training plan to gradually progress the training loads and intensities in order to avoid, detraining, overtraining, and injury.
(3) Using a variety of different exercise techniques, while staying true to the training goals and performance needs, can help to limit overtraining, enhance motivation, and increase training adaptations.
(4) Continue training (well-body conditioning, cross training, etc) through injuries.
David Yeager, ATC, CSCS
Co-Founder, BaseballStrengthCoaching.com
Deconditioning, also called detraining is simply the effect of losing fitness when you stop training. The Principle of Use / Disuse is one of the main principles of conditioning. The concept is that “if you don’t use it, you lose it”. How quickly you lose fitness depends on how fit you are, how long you have been training, and on how long you stop.
Many people stop exercising at times for many reasons. It is not uncommon for baseball players to train intensely during the winter months and significantly decrease or stop training altogether once the season begins thinking that they will be able to maintain their fitness level throughout the summer. I hear it time and time again, "I really work hard in the off-season so I don't need to now." However, this thought process simply doesn’t work. With the overall length of the baseball season, the day-to-day grind of playing / practicing almost everyday, and the physical stress of throwing / swinging, it is almost impossible to maintain your strength and conditioning levels throughout the entire season without some sort of plan. Studies show that deconditioning begins in about 2 weeks if training is stopped altogether. Once lost, it takes nearly three times as long to recondition as it took to “detrain”. After 3 months following the end of training, researchers have found that athletes lost about ½ of their aerobic condition.
Top Ways to Maintain Your Fitness Level
(1) Don’t quit completely. At a minimum, performing 1-2 high-quality, high-intensity training sessions each week can help maintain your fitness level.
(2) Account for the body’s ability to adapt to training. DO NOT keep doing the same routine over and over. Adjust your training plan to gradually progress the training loads and intensities in order to avoid, detraining, overtraining, and injury.
(3) Using a variety of different exercise techniques, while staying true to the training goals and performance needs, can help to limit overtraining, enhance motivation, and increase training adaptations.
(4) Continue training (well-body conditioning, cross training, etc) through injuries.
David Yeager, ATC, CSCS
Co-Founder, BaseballStrengthCoaching.com
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