Showing posts with label athletic development. Show all posts
Showing posts with label athletic development. Show all posts
Thursday, June 28, 2012
"Just Do It!" ... With a Purpose
As a clinician and a coach, I am constantly looking for new and more effective ways to improve my athlete's health and performance. It can be extremely easy to get bogged down and lost in the many treatment options and training techniques that exist and continue to appear. All too often, I see programs and treatment plans that are either haphazardly put together or loaded with multiple activities for the same end. There does not seem to be a plan or purpose.
I can be just as guilty about losing sight of the method to my madness. To keep focused on the task at hand, I ask myself a couple questions when developing overall general training plans and putting together the more specific daily activities: (1)What is my overall goal? (2) What are the need to do activities?
In the treatment and care of injuries, athletic trainers and physical therapists use therapeutic modalities each with a specific reason for its use. Is there still an acute inflammatory reaction? Is there swelling? Are there soft tissue restrictions? Is there weakness? What is the underlying cause of the condition the athlete is in? Answering these questions will help outline the plan to answer the focus questions: "What is my overall goal?" "What are the need to do activities?"; and guide you to a purposeful treatment plan.
The same is true with the performance training of athletes. "What is my overall goal?" "What are the need to do activities?" These questions can be answered by knowing other more specific details. What is the developemental stage of the athletes you're working with? What are the sport-specific demands (movement patterns, metabolic needs, strength requirements, etc)? What is the training cycle (in-season, off-season, etc)?
Don't just do it. Do it with a purpose!
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
Sunday, April 1, 2012
Whip The Hip!
Rotational movement integrated with precise timing/sequencing
of the hip and glutei muscles will help give you the elusive power
you seek. So few people understand how to rotate at the hip and
engage the glutes with powerful contraction combined with rear
foot plantarflexion.
This lack of sequencing and movement patterning means a loss of
durability and inhibited optimum performance. Lack of ‘hip whip’
manifests itself in too much muscle recruitment from the upper
torso and the client will ‘bleed’ unproductive energy. It is a term
that represents the motion of powerful active contraction of the
glute with rotational power of the hip joint.
It’s the ‘snap’ of activation with intent of movement that counts.
No sloppy follow thru .The rear leg should have a tense activated
glute and the rear foot should be plantar flexed with minimal
weight resting on the ball of the foot. I tell my clients if I walked
behind you and hit that butt I better bounce off. No loosey
goosey!
Don’t worry about the front leg glute. That will be activated
because you are standing on it with more transferred weight. Pay
attention to the rear leg. Try the rotation without active glute
contraction and then with contraction. Tell me what difference you
feel? You feel much more powerful and stable right? Take a look
at this picture below to see a representation of an end phase ‘hip
whip.’ This is a high stability, loaded movement pattern. Top of
the ‘food chain’ in the 4-stages of owning the whip you will see
listed below.
The glutes are really nice to look at I know, ( well some are) but
the important thing in performance is how they function. Can
they activate? Can they sequence? You may need to spend time
teaching clients how to disassociate the top and bottom of the
body first and then move into locking in transitional patterns.
Start with no load and then increase to resistance bands, and
finally cables.
If you can master the power of the hips and glute you will
unleash the secret weapon of performance. All things being
considered you must own the ‘hip whip’ by progressing thru 4
stages.
1. Insure adequate mobility is on board in the hips. Particularly in
extension and internal rotation. Look for asymmetries.
2. Fascial snags and glutei trigger points must be released and
addressed because they will cause soft tissue extensibility
dysfunction and loss of mobility.
3. Glutes must be activated in relationship to the calves and
iliacus Glutes are often inhibited and weak in relationship to
facilitated calves and iliacus. Release the iliacus by manual
pressure and foam roll the calves, followed immediately by supine
hip bridges to activate the glutes. Be careful of doing the wrong
thing to the psoas. It is often tight and weak, indicating a need
for stretching then immediate strengthening. Simply stretching a
tight and weak muscle is asking for TROUBLE!
4. Movement patterning and motor control. Gaining stability of
the hips in static position, then proceeded by dynamic, and finally
loaded high threshold movement so you can lock in the new
mobility with neural control.
Precision of movement. Quality over quantity. Better is better,
more is not better. These are your guiding principles of power.
Now go have fun whipping your hip!
Rodger Fleming, ATC, LMT
Body Awareness Therapeutic Massage
Macon, Georgia
of the hip and glutei muscles will help give you the elusive power
you seek. So few people understand how to rotate at the hip and
engage the glutes with powerful contraction combined with rear
foot plantarflexion.
This lack of sequencing and movement patterning means a loss of
durability and inhibited optimum performance. Lack of ‘hip whip’
manifests itself in too much muscle recruitment from the upper
torso and the client will ‘bleed’ unproductive energy. It is a term
that represents the motion of powerful active contraction of the
glute with rotational power of the hip joint.
It’s the ‘snap’ of activation with intent of movement that counts.
No sloppy follow thru .The rear leg should have a tense activated
glute and the rear foot should be plantar flexed with minimal
weight resting on the ball of the foot. I tell my clients if I walked
behind you and hit that butt I better bounce off. No loosey
goosey!
Don’t worry about the front leg glute. That will be activated
because you are standing on it with more transferred weight. Pay
attention to the rear leg. Try the rotation without active glute
contraction and then with contraction. Tell me what difference you
feel? You feel much more powerful and stable right? Take a look
at this picture below to see a representation of an end phase ‘hip
whip.’ This is a high stability, loaded movement pattern. Top of
the ‘food chain’ in the 4-stages of owning the whip you will see
listed below.
The glutes are really nice to look at I know, ( well some are) but
the important thing in performance is how they function. Can
they activate? Can they sequence? You may need to spend time
teaching clients how to disassociate the top and bottom of the
body first and then move into locking in transitional patterns.
Start with no load and then increase to resistance bands, and
finally cables.
If you can master the power of the hips and glute you will
unleash the secret weapon of performance. All things being
considered you must own the ‘hip whip’ by progressing thru 4
stages.
1. Insure adequate mobility is on board in the hips. Particularly in
extension and internal rotation. Look for asymmetries.
2. Fascial snags and glutei trigger points must be released and
addressed because they will cause soft tissue extensibility
dysfunction and loss of mobility.
3. Glutes must be activated in relationship to the calves and
iliacus Glutes are often inhibited and weak in relationship to
facilitated calves and iliacus. Release the iliacus by manual
pressure and foam roll the calves, followed immediately by supine
hip bridges to activate the glutes. Be careful of doing the wrong
thing to the psoas. It is often tight and weak, indicating a need
for stretching then immediate strengthening. Simply stretching a
tight and weak muscle is asking for TROUBLE!
4. Movement patterning and motor control. Gaining stability of
the hips in static position, then proceeded by dynamic, and finally
loaded high threshold movement so you can lock in the new
mobility with neural control.
Precision of movement. Quality over quantity. Better is better,
more is not better. These are your guiding principles of power.
Now go have fun whipping your hip!
Rodger Fleming, ATC, LMT
Body Awareness Therapeutic Massage
Macon, Georgia
Wednesday, January 25, 2012
Steroids? You Better Think Twice
School is tough, no matter how you dice it. There is peer pressure at school, parental pressure at home, and social pressure every time you go out. If you’re a young athlete, the pressure to perform at a high level can be even more intense.
The pressure may be crushing, and some teens look to escape through drugs – and not just the usual drugs. Steroids are included in the list of drugs banned by the United States government. Taking steroids is not only illegal, but they will likely leave you in a worse state than many of the other drugs you may try.
The appeal of taking steroids is high; the increase in muscle mass and improvements on the field are strong draws. But, the fallout is huge and the side effects are immense. Whether taken by needle or as oral supplements, steroids shut off the parts of your brain that tell your body to produce hormones. This means that boys could begin to grow breasts, start balding, or even lose the ability to have children.
Even when you put aside the nasty side effects away for a moment, the drawbacks are still bad. Imagine you have an opportunity to play baseball in college. That drug test is going to show that you have used steroids. Your career will end before it begins.
While you may see an increase in muscle mass and endurance, you, and everyone else will see the negative side effects as you break out with a serious and unavoidable case of acne. You may also see testicular shrinkage. Girls are not immune to side effects either and can develop deepened voices.
Even small amounts can start destroying your organs right away. You’ll notice higher cholesterol and blood pressure levels. You may think you can lengthen your career with steroids, but your heart and liver simply don’t work that way. Long term effects will develop even if the steroid use is short term. These include liver failure, heart attacks, stunted growth and the conversion of muscle into fat. Not to mention the paranoia, anxiety and depression that ultimately took the life of local baseball player Taylor Hooton.
Your dreams of making it to the Major Leagues can be crushed by a decision you make as a teenager. There are many stories about the negative effects of steroids. Don’t take our word for it, do some research of your own about the dangers of steroids. Your findings will haunt you. You have the talent, don’t squander it! If you’re struggling with steroids, or just want more information, ask the Taylor Hooton Foundation. They’re dedicated to steroid awareness and ensuring you have a safe and healthy baseball career.
The Taylor Hooton Foundation
The pressure may be crushing, and some teens look to escape through drugs – and not just the usual drugs. Steroids are included in the list of drugs banned by the United States government. Taking steroids is not only illegal, but they will likely leave you in a worse state than many of the other drugs you may try.
The appeal of taking steroids is high; the increase in muscle mass and improvements on the field are strong draws. But, the fallout is huge and the side effects are immense. Whether taken by needle or as oral supplements, steroids shut off the parts of your brain that tell your body to produce hormones. This means that boys could begin to grow breasts, start balding, or even lose the ability to have children.
Even when you put aside the nasty side effects away for a moment, the drawbacks are still bad. Imagine you have an opportunity to play baseball in college. That drug test is going to show that you have used steroids. Your career will end before it begins.
While you may see an increase in muscle mass and endurance, you, and everyone else will see the negative side effects as you break out with a serious and unavoidable case of acne. You may also see testicular shrinkage. Girls are not immune to side effects either and can develop deepened voices.
Even small amounts can start destroying your organs right away. You’ll notice higher cholesterol and blood pressure levels. You may think you can lengthen your career with steroids, but your heart and liver simply don’t work that way. Long term effects will develop even if the steroid use is short term. These include liver failure, heart attacks, stunted growth and the conversion of muscle into fat. Not to mention the paranoia, anxiety and depression that ultimately took the life of local baseball player Taylor Hooton.
Your dreams of making it to the Major Leagues can be crushed by a decision you make as a teenager. There are many stories about the negative effects of steroids. Don’t take our word for it, do some research of your own about the dangers of steroids. Your findings will haunt you. You have the talent, don’t squander it! If you’re struggling with steroids, or just want more information, ask the Taylor Hooton Foundation. They’re dedicated to steroid awareness and ensuring you have a safe and healthy baseball career.
The Taylor Hooton Foundation
Thursday, January 19, 2012
Should We Really Be Trying To “Watch the Ball”?
“Watch the ball!”
It seems like the most basic and fundamental instruction that we, as parents and coaches, tell our young players. It makes sense right? If you don’t watch the ball, you can’t hit the ball. Did you know that the average collegiate hitter only tracks the ball to within 9 feet of contact? Or, that the most skilled hitters at the highest level of the game only track the ball to within 5 feet of contact? The reason…It is physiologically impossible to “watch the ball” all the way to contact.
When tracking objects, the brain / eyes uses several different scanning mechanisms to follow and intercept a moving target. Imagine looking into the sky and seeing an airplane traveling through the clouds. The plane may be travelling at several hundred miles per hour. However, it is also thousands of feet off the ground giving the illusion that it is moving slowly through the air. We are able to clearly and efficiently visually follow the airplane in the sky because we are using our slow pursuit tracking mechanism. Now imagine standing on an interstate overpass and looking down at the cars whipping underneath. In order to follow these faster moving objects, we use what’s called a saccadic eye movement. When these objects move at speeds faster than 90 degrees per second, they get blurred and we can no longer clearly track them.
In baseball, a hitter that faces a 90mph fastball has 0.4 seconds to see the ball, decide to swing, and then initiate the swing. Unfortunately, a baseball pitch travels at approximately 1000 degrees per second. Obviously, this is significantly greater than the eyes can physiologically track a ball using the saccadic tracking method. So, in order to help prevent blurring and attempt to follow objects at these much higher velocities, the brain / eyes use what is called a jump saccade eye movement. During a jump saccade, the picture input literally “turns off” while the eyes move to the next focal point and then “turn on”. The problem with this is that once the eyes “turn back on”, the ball has moved again. So, in theory, you’re not seeing the ball, you’re seeing where the ball used to be. This explains why even elite level hitters cannot track the ball all the way to contact. They are literally “watching behind the ball”.
In my practice and training of athletes over the years, I’ve developed a teaching method to help hitters learn to track “in front” of the ball. By understanding, the role of the visual system in hitting performance, athletes are able to have a clearer, earlier picture of the baseball giving them better pitch recognition, understanding of the strike zone, and more quality contact.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
It seems like the most basic and fundamental instruction that we, as parents and coaches, tell our young players. It makes sense right? If you don’t watch the ball, you can’t hit the ball. Did you know that the average collegiate hitter only tracks the ball to within 9 feet of contact? Or, that the most skilled hitters at the highest level of the game only track the ball to within 5 feet of contact? The reason…It is physiologically impossible to “watch the ball” all the way to contact.
When tracking objects, the brain / eyes uses several different scanning mechanisms to follow and intercept a moving target. Imagine looking into the sky and seeing an airplane traveling through the clouds. The plane may be travelling at several hundred miles per hour. However, it is also thousands of feet off the ground giving the illusion that it is moving slowly through the air. We are able to clearly and efficiently visually follow the airplane in the sky because we are using our slow pursuit tracking mechanism. Now imagine standing on an interstate overpass and looking down at the cars whipping underneath. In order to follow these faster moving objects, we use what’s called a saccadic eye movement. When these objects move at speeds faster than 90 degrees per second, they get blurred and we can no longer clearly track them.
In baseball, a hitter that faces a 90mph fastball has 0.4 seconds to see the ball, decide to swing, and then initiate the swing. Unfortunately, a baseball pitch travels at approximately 1000 degrees per second. Obviously, this is significantly greater than the eyes can physiologically track a ball using the saccadic tracking method. So, in order to help prevent blurring and attempt to follow objects at these much higher velocities, the brain / eyes use what is called a jump saccade eye movement. During a jump saccade, the picture input literally “turns off” while the eyes move to the next focal point and then “turn on”. The problem with this is that once the eyes “turn back on”, the ball has moved again. So, in theory, you’re not seeing the ball, you’re seeing where the ball used to be. This explains why even elite level hitters cannot track the ball all the way to contact. They are literally “watching behind the ball”.
In my practice and training of athletes over the years, I’ve developed a teaching method to help hitters learn to track “in front” of the ball. By understanding, the role of the visual system in hitting performance, athletes are able to have a clearer, earlier picture of the baseball giving them better pitch recognition, understanding of the strike zone, and more quality contact.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
Tuesday, December 13, 2011
Track What You're Doing
The off-season is in full swing, and now is the time to get bigger and stronger. With this being said how are you tracking your progress, how do you know you are getting better and how do you know if your doing enough, or too much?
On the strength and conditioning side of a players development keeping track of progress is pretty easy. The player records the resistance being used and how many reps and sets he completes. If the player has some experience with resistance training, the player may also utilize percentages of maxes. The maxes can be estimated or actual. Determining which to use will usually be determined by the experience the athlete posses in resistance training. A player should be proficient in an exercise before attempting to do a maximum lift. If the player keeps track of the weight being used and challenges himself everyday, he should see progress in strength every few weeks. Not every movement will increase strength but expect some to. Tracking of this progress is also very motivating, getting stronger increases a player's motivation to improve and will increase confidence in his own abilities.
The principle of tracking can also be used for conditioning purposes. Knowing how far and how long it takes to complete drills is just as important for conditioning as resistance training. Knowing these stats can keep the player on track for increasing conditioning and speed of the athlete. We all want to know how fast a player is. But we also want to know how he adapts to conditioning and how much is enough to keep him in peak form before, during, and after the season.
Keeping track of your progress for performance factors is not a new idea. Getting into a routine and making sure you record your progress is a habit that will pay off in confidence as well as increased performance. Recording even your skill sessions will help increase your performance and become more effective in practice sessions. For the last few years I have been working with many players that record everything, and when I say everything I mean everything. They record every swing with a bat, what they were working on, and how successful the session was. They record every ground ball, every throw in practice and special workout sessions. We chart this progress to increase the player’s performance; we know exactly how much work they have done each week. This allows us to increase or decrease special practice time based on the target reps and sets of specific skills. We enter each week knowing what we need to accomplish and then get it done in an organized and effective manner.
To help players and coaches, a few sample record sheets have been posted on the website. These sheets can be printed and used, or serve as a design for your own. Remember if you want to know where you are, you have to know where you have been.
www.baseballstrengthcoaching.com
Go to the Training Resources Page.
Brian Niswender MA,CSCS
Co-Founder BaseballStrengthCoaching.com
On the strength and conditioning side of a players development keeping track of progress is pretty easy. The player records the resistance being used and how many reps and sets he completes. If the player has some experience with resistance training, the player may also utilize percentages of maxes. The maxes can be estimated or actual. Determining which to use will usually be determined by the experience the athlete posses in resistance training. A player should be proficient in an exercise before attempting to do a maximum lift. If the player keeps track of the weight being used and challenges himself everyday, he should see progress in strength every few weeks. Not every movement will increase strength but expect some to. Tracking of this progress is also very motivating, getting stronger increases a player's motivation to improve and will increase confidence in his own abilities.
The principle of tracking can also be used for conditioning purposes. Knowing how far and how long it takes to complete drills is just as important for conditioning as resistance training. Knowing these stats can keep the player on track for increasing conditioning and speed of the athlete. We all want to know how fast a player is. But we also want to know how he adapts to conditioning and how much is enough to keep him in peak form before, during, and after the season.
Keeping track of your progress for performance factors is not a new idea. Getting into a routine and making sure you record your progress is a habit that will pay off in confidence as well as increased performance. Recording even your skill sessions will help increase your performance and become more effective in practice sessions. For the last few years I have been working with many players that record everything, and when I say everything I mean everything. They record every swing with a bat, what they were working on, and how successful the session was. They record every ground ball, every throw in practice and special workout sessions. We chart this progress to increase the player’s performance; we know exactly how much work they have done each week. This allows us to increase or decrease special practice time based on the target reps and sets of specific skills. We enter each week knowing what we need to accomplish and then get it done in an organized and effective manner.
To help players and coaches, a few sample record sheets have been posted on the website. These sheets can be printed and used, or serve as a design for your own. Remember if you want to know where you are, you have to know where you have been.
www.baseballstrengthcoaching.com
Go to the Training Resources Page.
Brian Niswender MA,CSCS
Co-Founder BaseballStrengthCoaching.com
Tuesday, December 6, 2011
Pay It Forward
Perhaps it's a little late, but it's worth noting that November was "Inspirational Role Models Month". As I am sitting here contemplating what topic to discuss with you this week, it is no coincidence to me that the Thanksgiving holiday is also in November. In the past couple of months my career has taken another step and of course, I am very thankful for this. But it got me thinking about those who have been very influential to me in my journey and how I attempt and have attempted to pay it forward as I continue.
It goes without saying that my parents have been big influences and role models to me. However, I don't want to turn this article into a mushy dedication. What I would like to do is take you through a somewhat abbreviated tour of how I got to my current place and talk about those who have guided me professionally.
My journey began in high school. I'm not quite sure exactly how I got into it. Perhaps it was because I was a high school athlete who saw the benefits and needs of being in top physical shape to perform my sport and stay healthy. At that time, I worked at a health club which allowed me to trade out my services in exchange for the personal sport coaching that I needed, use of the facility for practice, and eventually personal training and conditioning services. At first, I helped teach group sport lessons and manned the phones and appointment books in the fitness center. Then, I gradually progressed into assisting the fitness professionals and performing personal fitness evaluations. I'm sure it was here that I really began to develop my interest in the fields of sports medicine and sports performance. By my senior year, I had the opportunity to get involved with a personal training and consulting company that, while they made their money on the typical fitness / weight management client, really emphasized the training and conditioning of athletes in the area where I lived. As luck would have it, the company rented a small office at the club and used the fitness center area to train their clients. The owner/president of the company was a man named John Philbin. At the time, he had worked with the Washington Redskins and was currently the Head Coach / Strength and Conditioning Coach for the USA Bobsled Team. He allowed me to shadow him and his staff. They took me completely under their wing and as time went on, I began to be involved much more than just shadowing. It was here that my love for this profession began and grew much more than "What kind of job do I want when I grow up?" It became a passion.
Once I entered college, I was just as determined to learn more about the field. At the time, there were a handful of curriculum education programs. However, the dominant mode of education was the internship or work-study program for athletic trainers. I was relentless. I turned in a resume for application in both the university's athletic weight room and the training room. And for the first month I was on campus, I contacted or visited them almost daily. I was granted a student position in both the weight room and athletic training room. For the remainder of the school year, I proceded to attend class and work. I remember spending an ungodly amount of time at the athletic complex. Needless to say with the stresses of school (obviously there are many adjustments to make your first time away at school) and the stresses of a job, my grades suffered. My superiors in the weight room and athletic training room sent me home for the summer after my freshman year with a decision to make. Having spent the summer returning to my previous mentors from high school, I felt that I had acquired a fairly good background in the strength and conditioning arena. When I returned to school for my second year, I devoted my attention to the sports medicine side. Over the course of the next few years, I was blessed to be taught and mentored by several graduate assistants who came from a variety of backgrounds. As graduate students, they too had very stressful school demands. Yet, they took the time to organize a make shift athletic training curriculum for the student athletic trainers. A couple even went above and beyond to make sure that those of us who were serious about continuing on in the profession received extra attention and mentoring. It was through these young professionals that I really began to see the benefits of a wide range of experiences and began to develop my own philosophy of training.
In the real world (after school), you find mentors everywhere. I've found that the further along I've come to learn that all of my colleagues and co-workers are mentors. Everyone has a different background and set of experiences. It's up to us to take what we can learn from each other, blend what we like and can use, and discard the rest. (Yet, it's important to keep the discarded in the back of your mind - you never know when it might be useful.) This is how we continue to grow, adapt, and mold our professional philosophies. Over the years, I have again been blessed to find individuals and small groups that share my passion. These people have allowed me to continue to enjoy what I do and fuel my desire to get better at it.
How do I pay this type of inspiration forward?
1. Throughout my career I have had the pleasure of corresponding with high school students who are interested in the sports medicine / performance professions. I am always willing to share my story. As an athletic trainer performing high school outreach, I mentored several students and eventually worked with the Health Occupations teacher at the school to develop a pilot High School Sports Medicine Curriculum and team taught this class with the Health Occupations teacher for 2 years.
2. Once I completed my undergraduate degree and became a graduate assistant myself, I made sure that the student athletic trainers that I helped to supervise had the same time of support and learning environment that was provided to me. As the university was looking to maybe one day add an athletic training curriculum and added some of the necessary course work to the catelog, I took it upon myself to help create a clinical learning environment in the athletic training room. We created a clinical competencies program and tried to establish more student oriented learning environment each week when the physicians were around to see injured athletes.
3. Later in my professional career, I have searched for opportunities to present / speak at various conferences and meetings. I try and instigate or spur on informal discussions with individuals / small groups about relevent topics. I have hosted interns. And, it is this desire to "pay it forward" that has led me to co-found BaseballStrengthCoaching.com's web and blog sites.
I know that I have mentioned it before in my blogs, but one mentor of mine in particular - Dr. Jack Hughston - used to say, "If you're green, your still growing. If you're ripe, you're next to rotten." We should never stop trying to learn, grow, and pay it forward.
We should all stop for a moment, take a look at the path we've taken to get to where we are, and remember those who have helped us get there. Then, just as it was important for us to absorb what those mentors taught us, it is important for us to become mentors ourselves and "Pay It Forward". It is only then that we can continue to grow our professions and fuel the fire of those future professionals and leaders.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
It goes without saying that my parents have been big influences and role models to me. However, I don't want to turn this article into a mushy dedication. What I would like to do is take you through a somewhat abbreviated tour of how I got to my current place and talk about those who have guided me professionally.
My journey began in high school. I'm not quite sure exactly how I got into it. Perhaps it was because I was a high school athlete who saw the benefits and needs of being in top physical shape to perform my sport and stay healthy. At that time, I worked at a health club which allowed me to trade out my services in exchange for the personal sport coaching that I needed, use of the facility for practice, and eventually personal training and conditioning services. At first, I helped teach group sport lessons and manned the phones and appointment books in the fitness center. Then, I gradually progressed into assisting the fitness professionals and performing personal fitness evaluations. I'm sure it was here that I really began to develop my interest in the fields of sports medicine and sports performance. By my senior year, I had the opportunity to get involved with a personal training and consulting company that, while they made their money on the typical fitness / weight management client, really emphasized the training and conditioning of athletes in the area where I lived. As luck would have it, the company rented a small office at the club and used the fitness center area to train their clients. The owner/president of the company was a man named John Philbin. At the time, he had worked with the Washington Redskins and was currently the Head Coach / Strength and Conditioning Coach for the USA Bobsled Team. He allowed me to shadow him and his staff. They took me completely under their wing and as time went on, I began to be involved much more than just shadowing. It was here that my love for this profession began and grew much more than "What kind of job do I want when I grow up?" It became a passion.
Once I entered college, I was just as determined to learn more about the field. At the time, there were a handful of curriculum education programs. However, the dominant mode of education was the internship or work-study program for athletic trainers. I was relentless. I turned in a resume for application in both the university's athletic weight room and the training room. And for the first month I was on campus, I contacted or visited them almost daily. I was granted a student position in both the weight room and athletic training room. For the remainder of the school year, I proceded to attend class and work. I remember spending an ungodly amount of time at the athletic complex. Needless to say with the stresses of school (obviously there are many adjustments to make your first time away at school) and the stresses of a job, my grades suffered. My superiors in the weight room and athletic training room sent me home for the summer after my freshman year with a decision to make. Having spent the summer returning to my previous mentors from high school, I felt that I had acquired a fairly good background in the strength and conditioning arena. When I returned to school for my second year, I devoted my attention to the sports medicine side. Over the course of the next few years, I was blessed to be taught and mentored by several graduate assistants who came from a variety of backgrounds. As graduate students, they too had very stressful school demands. Yet, they took the time to organize a make shift athletic training curriculum for the student athletic trainers. A couple even went above and beyond to make sure that those of us who were serious about continuing on in the profession received extra attention and mentoring. It was through these young professionals that I really began to see the benefits of a wide range of experiences and began to develop my own philosophy of training.
In the real world (after school), you find mentors everywhere. I've found that the further along I've come to learn that all of my colleagues and co-workers are mentors. Everyone has a different background and set of experiences. It's up to us to take what we can learn from each other, blend what we like and can use, and discard the rest. (Yet, it's important to keep the discarded in the back of your mind - you never know when it might be useful.) This is how we continue to grow, adapt, and mold our professional philosophies. Over the years, I have again been blessed to find individuals and small groups that share my passion. These people have allowed me to continue to enjoy what I do and fuel my desire to get better at it.
How do I pay this type of inspiration forward?
1. Throughout my career I have had the pleasure of corresponding with high school students who are interested in the sports medicine / performance professions. I am always willing to share my story. As an athletic trainer performing high school outreach, I mentored several students and eventually worked with the Health Occupations teacher at the school to develop a pilot High School Sports Medicine Curriculum and team taught this class with the Health Occupations teacher for 2 years.
2. Once I completed my undergraduate degree and became a graduate assistant myself, I made sure that the student athletic trainers that I helped to supervise had the same time of support and learning environment that was provided to me. As the university was looking to maybe one day add an athletic training curriculum and added some of the necessary course work to the catelog, I took it upon myself to help create a clinical learning environment in the athletic training room. We created a clinical competencies program and tried to establish more student oriented learning environment each week when the physicians were around to see injured athletes.
3. Later in my professional career, I have searched for opportunities to present / speak at various conferences and meetings. I try and instigate or spur on informal discussions with individuals / small groups about relevent topics. I have hosted interns. And, it is this desire to "pay it forward" that has led me to co-found BaseballStrengthCoaching.com's web and blog sites.
I know that I have mentioned it before in my blogs, but one mentor of mine in particular - Dr. Jack Hughston - used to say, "If you're green, your still growing. If you're ripe, you're next to rotten." We should never stop trying to learn, grow, and pay it forward.
We should all stop for a moment, take a look at the path we've taken to get to where we are, and remember those who have helped us get there. Then, just as it was important for us to absorb what those mentors taught us, it is important for us to become mentors ourselves and "Pay It Forward". It is only then that we can continue to grow our professions and fuel the fire of those future professionals and leaders.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
Wednesday, October 5, 2011
Long Toss
This week, I have decided to post a question and my response from a recent forum post discussion that I was involved in. Feel free to comment and keep the discussion going.
Proposed question / topic: "What is a good way to throw long toss? I've heard many different things. I'm specifically asking whether or not to throw rainbows or line drives once you get to long distances but if anyone has anything to add on the subject, feel free to add in."
My response: "In a nut shell, my philosophy is line drives. Biomechanical research indicates that the rainbow delivery does not mimic the normal delivery and place undue stress on the shoulder and elbow joints. Long toss needs to be viewed as high intensity exercise. When an athlete is in the weight room and working out for power and strength, he will typically perform high weight / low repetition training (i.e. 3-6 reps). I believe that a long toss program should follow this same model. Once the player gets loose, he should gradually progress back performing 3-6 throws at each distance until he can no longer maintain the ball on a line or at the very least 1-hop the ball to his partner. Also, since this is a high intensity activity, care should be taken to monitor the number of times per week this is done. During the off-season a maximum of 3-times per week is appropriate. However, during the pre-season (once bullpen sessions become more frequent) and in-season, a maximum of 2-times per week may be more appropriate depending on the pitcher's outing frequency and workload."
Below is a link to an article at www.BaseballStrengthCoaching.com that addresses throwing programs:
The Throwing Conditioning Program
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
Proposed question / topic: "What is a good way to throw long toss? I've heard many different things. I'm specifically asking whether or not to throw rainbows or line drives once you get to long distances but if anyone has anything to add on the subject, feel free to add in."
My response: "In a nut shell, my philosophy is line drives. Biomechanical research indicates that the rainbow delivery does not mimic the normal delivery and place undue stress on the shoulder and elbow joints. Long toss needs to be viewed as high intensity exercise. When an athlete is in the weight room and working out for power and strength, he will typically perform high weight / low repetition training (i.e. 3-6 reps). I believe that a long toss program should follow this same model. Once the player gets loose, he should gradually progress back performing 3-6 throws at each distance until he can no longer maintain the ball on a line or at the very least 1-hop the ball to his partner. Also, since this is a high intensity activity, care should be taken to monitor the number of times per week this is done. During the off-season a maximum of 3-times per week is appropriate. However, during the pre-season (once bullpen sessions become more frequent) and in-season, a maximum of 2-times per week may be more appropriate depending on the pitcher's outing frequency and workload."
Below is a link to an article at www.BaseballStrengthCoaching.com that addresses throwing programs:
The Throwing Conditioning Program
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
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, September 5, 2011
Breaking The Body Down
Working Smarter, NOT harder.
I am not going to lecture on Crossfit Training, mixed martial arts training, or any other kind of training that you can think of that absolutely can leave an athlete hanging on their knees.
Everyone wants to work smarter, not harder. The body is no different. The body will take the path of least resistance or pain. If the body does this too long, it will develop a movement deficiency. I am going to break the body down into segment s. A joint should be either mobile or stable. If a mobile joint acts as if it is stable, the body is not going to move efficiently. As well as a stable joint that becomes mobile, more serious issues will occur.
Joint by joint from the ground up (unless you are gifted enough to walk on your hands):
Ankle – Mobile
Knee – Stable
Hips – Mobile
Low Back (Lumbar Spine) – Stable
Thoracic Spine – Mobile
Scapular – (Stable - relatively)
Shoulder – Mobile
Elbow – Stable
Wrist – Mobile
Just taking a quick look at the list you will notice that over other joint is mobile. Having adequate mobility in these joints will allow for the body to move more efficiently. When it comes to throwing and hitting a baseball, moving efficiently can aid in the longevity of an athlete.
If the scapula is not stable, then the rotator cuff will not function properly (the rotator cuff comes off the scapula). If the shoulder is not mobile, it won’t be able to handle the demands that are placed on it during the late cocking and acceleration phases of throwing. I could go on and on how one joint can have a negative effect on another.
As an athlete you want to get the most out of your body. It is your own responsibility to know what your body is intended to do or not to do. When your body is not in line with its design, there are reasons for concern. Bottom line, know your body and how it should operate. If you know how it works and shouldn’t work, then you will know when to be concerned.
Chris Ham, MSA, ATC, CES
Athletic Trainer
Vanderbilt University Baseball
I am not going to lecture on Crossfit Training, mixed martial arts training, or any other kind of training that you can think of that absolutely can leave an athlete hanging on their knees.
Everyone wants to work smarter, not harder. The body is no different. The body will take the path of least resistance or pain. If the body does this too long, it will develop a movement deficiency. I am going to break the body down into segment s. A joint should be either mobile or stable. If a mobile joint acts as if it is stable, the body is not going to move efficiently. As well as a stable joint that becomes mobile, more serious issues will occur.
Joint by joint from the ground up (unless you are gifted enough to walk on your hands):
Ankle – Mobile
Knee – Stable
Hips – Mobile
Low Back (Lumbar Spine) – Stable
Thoracic Spine – Mobile
Scapular – (Stable - relatively)
Shoulder – Mobile
Elbow – Stable
Wrist – Mobile
Just taking a quick look at the list you will notice that over other joint is mobile. Having adequate mobility in these joints will allow for the body to move more efficiently. When it comes to throwing and hitting a baseball, moving efficiently can aid in the longevity of an athlete.
If the scapula is not stable, then the rotator cuff will not function properly (the rotator cuff comes off the scapula). If the shoulder is not mobile, it won’t be able to handle the demands that are placed on it during the late cocking and acceleration phases of throwing. I could go on and on how one joint can have a negative effect on another.
As an athlete you want to get the most out of your body. It is your own responsibility to know what your body is intended to do or not to do. When your body is not in line with its design, there are reasons for concern. Bottom line, know your body and how it should operate. If you know how it works and shouldn’t work, then you will know when to be concerned.
Chris Ham, MSA, ATC, CES
Athletic Trainer
Vanderbilt University Baseball
Monday, August 15, 2011
Minimizing the Risk of Injury in Little League Players
It’s that special time of the summer again when young players flock to Williamsport, Pennsylvania in search of the Little League World Series Championship. Watching the games on television, you can’t help but notice the young pitchers and pay attention to how many pitches they throw and the types of pitches they throw. At the youth level, it seems that the pitchers who excel are the ones who are able to learn to throw a breaking ball. At that age, it is difficult for the hitter to recognize and hit that pitch. So, often the pitcher uses the curveball or slider frequently. Recently, in the media, there has been a lot of discussion regarding overuse injuries of the youth pitcher. The conventional wisdom was that throwing the curveball at too early an age would lead to injury in the young pitcher. However, research done by several authors in the past couple of years contradicts that idea.
A couple of studies done by The American Sports Medicine Institute (Birmingham, AL) and Connecticut Children’s Medical Center (Farmington, CT) were done to evaluate and compare the biomechanical differences between the fastball, curveball, and change-up pitches. Both studies demonstrated that the stresses to the shoulder and elbow joint were greatest when throwing a fastball as compared to the other types of pitches. The authors concluded that throwing the curveball may not be responsible for the rising injury toll in young pitchers.
So, if it’s not the type of pitch, then what is responsible for what seems like an epidemic of shoulder and elbow injuries in the young baseball athlete? The answer, yet again, may come from research done at ASMI in Birmingham, Alabama. Three main risk factors seem to be more responsible for contributing to a young pitcher’s development of pain and injury: Improper Mechanics, Fatigue, and Overuse.
Improper Mechanics
I’ve wrote about this area in many of my articles and blogs, but it bears repeating again. The overhead pitching motion is a fine-tuned sequence of movements in body segments originating from the lower extremities and pelvis, progressing through the trunk, and culminating in the smaller, less powerful upper extremity structures. The better and more efficient the thrower’s mechanics, the better the chances of reducing stresses on the shoulder and elbow. Mechanical faults that alter the timing of the sequencing of events or place the body in an improper position can result in increased upper extremity forces and torques. These increases in joint stresses can lead to an increase in subsequent risk of injury. Even though the curveball, by evidence of research, is less stress full on the elbow and shoulder than the fastball, the pitch should still be taught by a qualified pitching instructor. Too often, a volunteer coach or parent attempts to introduce the breaking ball to a young pitcher. Without proper knowledge of the pitching motion and the specific grips and key teaching points, the athlete may learn incorrect technique which may surely elevate his risk of potential problems.
Fatigue
The ASMI study notes that young athletes who pitch with arm fatigue or throw more than 85 pitches per game are more likely to require elbow surgery. Younger, less experienced pitchers are unable to maintain their accuracy or level of performance as they become fatigued. The fine-tuned chain of events necessary to execute the throwing motion is altered and creates timing delays and compensations in movement and muscle activation patterns which may ultimately result in an increased risk of injury. Fortunately, many youth baseball programs have adopted limits on pitch counts per outing and mandated specific lengths of rest prior to returning to the mound.
Overuse
Along with the number of pitches per outing, the length of a young player’s “season” also impacts his risk of potential shoulder or elbow injury. Adolescents who pitch more than 8 months out of the year are also several more times likely to require arm surgery. 8 months out of the year?! This seems absurd to me. The Major League Regular Season is only 7 months long and these are mature, seasoned, developed, and conditioned pitchers. If you enjoy playing baseball, that is fantastic! It is a great game. But as a youngster, go out and play other sports too. Learn how to move, run, cut, jump. Develop your overall athleticism. As you get older, then you can begin to focus on a sport that best suits your talents. If it’s baseball and pitching, then having a better foundation of athleticism can only help you.
The moral of the story is that if your son is going to throw the curveball, he should learn how to throw it correctly. It is important to learn how to identify when he is beginning to tire and be sure to allow for adequate rest and recovery between outings. Finally, avoid overuse by allowing your young player to become a multi-sport athlete. This will allow the body physically and mentally rest from the repetitive stresses of baseball and help to develop a better physical foundation for athletic performance.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
A couple of studies done by The American Sports Medicine Institute (Birmingham, AL) and Connecticut Children’s Medical Center (Farmington, CT) were done to evaluate and compare the biomechanical differences between the fastball, curveball, and change-up pitches. Both studies demonstrated that the stresses to the shoulder and elbow joint were greatest when throwing a fastball as compared to the other types of pitches. The authors concluded that throwing the curveball may not be responsible for the rising injury toll in young pitchers.
So, if it’s not the type of pitch, then what is responsible for what seems like an epidemic of shoulder and elbow injuries in the young baseball athlete? The answer, yet again, may come from research done at ASMI in Birmingham, Alabama. Three main risk factors seem to be more responsible for contributing to a young pitcher’s development of pain and injury: Improper Mechanics, Fatigue, and Overuse.
Improper Mechanics
I’ve wrote about this area in many of my articles and blogs, but it bears repeating again. The overhead pitching motion is a fine-tuned sequence of movements in body segments originating from the lower extremities and pelvis, progressing through the trunk, and culminating in the smaller, less powerful upper extremity structures. The better and more efficient the thrower’s mechanics, the better the chances of reducing stresses on the shoulder and elbow. Mechanical faults that alter the timing of the sequencing of events or place the body in an improper position can result in increased upper extremity forces and torques. These increases in joint stresses can lead to an increase in subsequent risk of injury. Even though the curveball, by evidence of research, is less stress full on the elbow and shoulder than the fastball, the pitch should still be taught by a qualified pitching instructor. Too often, a volunteer coach or parent attempts to introduce the breaking ball to a young pitcher. Without proper knowledge of the pitching motion and the specific grips and key teaching points, the athlete may learn incorrect technique which may surely elevate his risk of potential problems.
Fatigue
The ASMI study notes that young athletes who pitch with arm fatigue or throw more than 85 pitches per game are more likely to require elbow surgery. Younger, less experienced pitchers are unable to maintain their accuracy or level of performance as they become fatigued. The fine-tuned chain of events necessary to execute the throwing motion is altered and creates timing delays and compensations in movement and muscle activation patterns which may ultimately result in an increased risk of injury. Fortunately, many youth baseball programs have adopted limits on pitch counts per outing and mandated specific lengths of rest prior to returning to the mound.
Overuse
Along with the number of pitches per outing, the length of a young player’s “season” also impacts his risk of potential shoulder or elbow injury. Adolescents who pitch more than 8 months out of the year are also several more times likely to require arm surgery. 8 months out of the year?! This seems absurd to me. The Major League Regular Season is only 7 months long and these are mature, seasoned, developed, and conditioned pitchers. If you enjoy playing baseball, that is fantastic! It is a great game. But as a youngster, go out and play other sports too. Learn how to move, run, cut, jump. Develop your overall athleticism. As you get older, then you can begin to focus on a sport that best suits your talents. If it’s baseball and pitching, then having a better foundation of athleticism can only help you.
The moral of the story is that if your son is going to throw the curveball, he should learn how to throw it correctly. It is important to learn how to identify when he is beginning to tire and be sure to allow for adequate rest and recovery between outings. Finally, avoid overuse by allowing your young player to become a multi-sport athlete. This will allow the body physically and mentally rest from the repetitive stresses of baseball and help to develop a better physical foundation for athletic performance.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
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