As an incoming college freshman, I was sent a manual through the mail with my football team’s workouts for the summer ahead. The manual was about 75 pages of mostly strength routines and information about the testing we would undergo once we arrived for pre-season training camp. The only core routines were hand-jotted at the bottom of the typed lifting program sheets, on a single line reading, “Abs: 250 reps”. Even at 18 years old, with no formal training in exercise, I remember thinking... Gosh, there’s got to be more to it than that!
What Are the Goals of Core Training?
As with every area of strength and conditioning, the common answer, “To Enhance Performance, and Prevent Injury” applies here. A performance goal of core training is to strengthen and support the middle of the body for improved coordination of the body as a whole. Many coaches aim to prevent injury by adding support to the mid-section’s structural beam, the lumbar spine, by using draw-in and bracing techniques, emphasizing stability exercises (i.e. planks), and ensuring that training does not compromise the natural anatomical arch of the low back. Other considerations may include improving hip mobility or scapulothoracic stability, depending upon how broadly the core is defined in your program.
A Movement Balanced Approach
This approach is about being anatomically balanced in all movement planes. Historically, exercise menus of various sit-ups, crunches, and twists have focused on building the endurance of the abdominal and oblique muscles. The erector spine, quadratus lumborum, and transverse abdominis, for example, have been more often neglected by traditional core routines. There are a few ways to create balanced core routines, either by incorporating all movements of the torso into each core program, or by equally dividing the movements throughout the training week. Here is a list of core movements to build exercise menus upon:
o Flexion: (e.g. Sit-Ups)
o Extension: (e.g. Superman)
o Lateral Flexion and Extension: (e.g. Side Plank Hip Lift)
o Rotation: (e.g. Medicine Ball Side Tosses)
o Low Back Support: (e.g. Supine Dead Bug Progressions)
o Hip Mobility: (e.g. Quadruped Hip Abduction)
o Scapulothoracic Stability: (e.g. Front Plank Scapula Pinch)
The goal is to diversify the types of core exercises being performed, as no one method of core training has been deemed most beneficial in scientific literature.
Rotational Core Training:
There are two predominant approaches to rotational core training: (1) Rotational Power-Endurance, and (2) Anti-Rotation. Rotational power-endurance exercises are dynamic in nature and most often include twisting movements using resistance. Some examples include medicine ball (MB) side tosses, MB standing torso rotations, “Russian twists”, and supine “knee-up” low trunk rotations.
Anti-rotation, or rotational stability, exercises include stability movements of the torso against rotational forces created from the momentum of the limbs. Common examples include, Grey Cook’s kneeling chop and lift exercises (from his menu of FMS corrective exercises), Convertaball twists, cable core presses, and Keiser push-pulls combinations.
What’s the difference… Rotation vs. Anti-Rotation? Rotational exercises train the concentric and eccentric nature of the twisting torso, while anti-rotation exercises are focused at stabilizing the rotation of the spine to best maintain the upright posture of the body. For example, there are anti-rotational elements to many functional single limb weightroom exercises (i.e. one-leg squats or deadlifts, lunges, one-arm presses, etc.). While rotational power-endurance exercises (i.e. MB throws) are excellent to develop rotational range of motion and explosiveness, developing anti-rotational stability should first be addressed to ensure the body can handle the force production of repetitive twisting.
Eric McMahon, M.Ed., RSCC
Minor League Strength and Conditioning Coach
Texas Rangers
Showing posts with label baseball exercises. Show all posts
Showing posts with label baseball exercises. Show all posts
Sunday, August 7, 2011
Wednesday, July 6, 2011
Where Bat Speed Comes From
The Major League All-Star Game is approaching and that means HOME RUN DERBY! This brings up a topic that I discuss often with players and coaches: Where does bat speed come from?
Many players and coaches spend a multitude of their training time emphasizing forearm, wrist, and hand strength and endurance in the belief that “strong hands = greater bat speed”. However, a 2004 study in the Journal of Strength and Conditioning Research concluded that grip strength and bat velocity are not significantly related. So, where does bat swing velocity come from?
If you subscribe to the kinetic chain model of performance, the movement patterns of the baseball swing and the throw are very similar from the ground to the torso. The basic phases of the swing can be divided into the swing, launch, contact, and finish. The stance is highly individualized and emphasizes comfort and confidence for the hitter. The athlete is relaxed and balanced with a slight flex in his knees and elbow and both eyes on the pitcher. The stride and load take place simultaneously creating rhythm and momentum in order to harness potential energy with the weight back, ready to explode and initiate the swing. The back knee “triggers” the swing and the hand patch is down and directly toward the ball. The hips and torso continue to rotate to the contact point while the hands “stay inside the ball” and continue on the downward approach. The contact point is the strongest position of the swing. The body is balanced with the front side firm and closed while the back knee forms an “L”. The hips and shoulders are level with the chest positioned over the hips. From contact the bat head stays level as the hands drive “through the baseball” to get extension. During the finish, balance is the key.
The development of force and motion illustrated in the baseball swing progresses from the ground to the bat (proximal to distal). Through synergistic force production and interactive moments of the legs and hips and abdominal muscles, energy is stored and the Summation of Speeds creates a transmission of the energy through the core to the upper extremity where it is released through the bat. Placing most of the force development in the central core, allows small changes in rotation around the core to effect large changes in the positioning of the arms and hands. This creates higher angular velocities similar to the cracking of a whip and lets the muscles of the forearms, wrists, and hands be more directed toward precision and control rather than power production.
For those who continue to believe that grip and forearm strength is the key. I agree with you but, not for the same reasons. The baseball season is long. During the season, the typical hitter may take an average of 145 swings per day (early cage work, batting practice, pre-at bat swings, and during their in-game at-bat). The bat may weigh anywhere from 32-34 ounces. Over the course of a season, the hands get fatigued. It is important to maintain strength-endurance of the forearm, wrist, and hand muscles in order to prevent and limit fatigue. Particularly, because as discussed, the last link in the chain is the hands. If the precision and control muscles are not doing their job because their “tired”, then the maximum power and force cannot be transmitted through the bat to the ball.
Unfortunately many of the fallacies in baseball training programs continue to be taught to our younger players. It is important to remember that for the purposes of generating bat swing velocity and power, emphasis should be placed on the lower extremity and core rather than an over abundant amount of wasted time strengthening the forearms and grip.
Suggested Reading:
Hughes SS, Lyons BC, Mayo JL. Effect of grip strength and grip strengthening exercises on instantaneous bat velocity of collegiate baseball players. Journal of Strength and Conditioning Research. 2004; 18(2): 298-301.
Kibler WB, Press J, Sciascia A. The role of core stability in athletic function. Sports Medicine. 2006; 36(3): 189-198.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
Many players and coaches spend a multitude of their training time emphasizing forearm, wrist, and hand strength and endurance in the belief that “strong hands = greater bat speed”. However, a 2004 study in the Journal of Strength and Conditioning Research concluded that grip strength and bat velocity are not significantly related. So, where does bat swing velocity come from?
If you subscribe to the kinetic chain model of performance, the movement patterns of the baseball swing and the throw are very similar from the ground to the torso. The basic phases of the swing can be divided into the swing, launch, contact, and finish. The stance is highly individualized and emphasizes comfort and confidence for the hitter. The athlete is relaxed and balanced with a slight flex in his knees and elbow and both eyes on the pitcher. The stride and load take place simultaneously creating rhythm and momentum in order to harness potential energy with the weight back, ready to explode and initiate the swing. The back knee “triggers” the swing and the hand patch is down and directly toward the ball. The hips and torso continue to rotate to the contact point while the hands “stay inside the ball” and continue on the downward approach. The contact point is the strongest position of the swing. The body is balanced with the front side firm and closed while the back knee forms an “L”. The hips and shoulders are level with the chest positioned over the hips. From contact the bat head stays level as the hands drive “through the baseball” to get extension. During the finish, balance is the key.
The development of force and motion illustrated in the baseball swing progresses from the ground to the bat (proximal to distal). Through synergistic force production and interactive moments of the legs and hips and abdominal muscles, energy is stored and the Summation of Speeds creates a transmission of the energy through the core to the upper extremity where it is released through the bat. Placing most of the force development in the central core, allows small changes in rotation around the core to effect large changes in the positioning of the arms and hands. This creates higher angular velocities similar to the cracking of a whip and lets the muscles of the forearms, wrists, and hands be more directed toward precision and control rather than power production.
For those who continue to believe that grip and forearm strength is the key. I agree with you but, not for the same reasons. The baseball season is long. During the season, the typical hitter may take an average of 145 swings per day (early cage work, batting practice, pre-at bat swings, and during their in-game at-bat). The bat may weigh anywhere from 32-34 ounces. Over the course of a season, the hands get fatigued. It is important to maintain strength-endurance of the forearm, wrist, and hand muscles in order to prevent and limit fatigue. Particularly, because as discussed, the last link in the chain is the hands. If the precision and control muscles are not doing their job because their “tired”, then the maximum power and force cannot be transmitted through the bat to the ball.
Unfortunately many of the fallacies in baseball training programs continue to be taught to our younger players. It is important to remember that for the purposes of generating bat swing velocity and power, emphasis should be placed on the lower extremity and core rather than an over abundant amount of wasted time strengthening the forearms and grip.
Suggested Reading:
Hughes SS, Lyons BC, Mayo JL. Effect of grip strength and grip strengthening exercises on instantaneous bat velocity of collegiate baseball players. Journal of Strength and Conditioning Research. 2004; 18(2): 298-301.
Kibler WB, Press J, Sciascia A. The role of core stability in athletic function. Sports Medicine. 2006; 36(3): 189-198.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
Sunday, February 20, 2011
Lets Warm Up
Warm-up can be one of the most controversial actives for any athlete or team. I want to talk about some of the concepts and maybe give some feedback on what I have seen work.
You open any textbook or training book and they will give you the “text book” answer to warming up. You need to jog or ride a bike for 5-10 minutes then you need to do 15 to 20 minute dynamic warm-up routine. Even though you might not see the dynamic routine in every warm program the point is you need 15-20 minutes to get ready. I believe in the dynamic routine and have been using it for some 12 or more years now, but we will talk about that later.
I have been working with coaches for 15 years and know that 30 minutes to just warm-up is never going to cut it, one, and the coach does not have that much time and two the athletes will not stay that focused to complete. We need to be more practical and accommodating to the situations. If a coach in high school only has 2.5 hours a day to work with his players do you think he is going to spend a half hour getting ready. Do you think pro players want to get to the park 30 minutes early so they can warm-up for drills and then warm-up for the game as well. Any strength coach that says yes is just fooling them selves. I’ve been there and done that from the pro level to the little league level. In reality you might have 15 minutes and on a good day 20 minutes, so how do you get them ready.
Let’s break it down practically:
1) General Warm up:
a. Jog around the field 1 lap. (1.5 min)
2) General Specific: dynamic 15-20 yards
a. Walking side shuffle (45 seconds)
b. Walking carioca (45 seconds)
c. Walking high knee (45 seconds)
d. Walking hurdles (45 seconds)
e. Side shuffle 50% (45 seconds)
f. Carioca 50% (45 seconds)
g. High knees (45 seconds)
h. Butt kicks (45 seconds)
3) General Specific: Stationary dynamic
a. Touch and reach
b. Diagonal touch and reach
c. Windmills
d. Rotation and twist
e. Push-ups
f. Overhead claps
g. 90-90 shoulder rotation
4) General Specific: High Speed
a. 30 Yard sprint 75% (45 seconds)
b. High skip (45 seconds)
c. Secondary steel 75% (45 seconds)
d. Sprint (45 seconds)
5) Sport specific: hitting or throwing
a. This is the time the players go through a throwing program or hitting prep program. This should take the players 10-15 minutes to complete.
This warm-up is complete in 30 minutes but has the players ready to either practice or play in a game. If you only complete the general warm-up in 30 minutes they still need to throw or hit, we are now out 45 minutes that’s 1/3 of the practice time spent on just getting ready. If you cut the whole prep into 30 minutes that’s only 1/5 of practice time.
As strength coaches or athletic trainers if you want to see the warm-up more productive and really get that internal temp up then try some variation of this, it is high paced and makes the players work. They will really be ready to play both mentally and physically. For coaches, the player will be ready and you have given them a true warm-up not the old throw the balls and bats out and let’s play.
As a note, I said try a variation of this. This is not the end all to warm-ups, and changes should be made all the time. Try different exercises and orders, the players will not get bored with the routine and again, will be more productive. Play with the idea and times.
Brian Niswender MA, CSCS
Co-Founder BaseballStrengthCoaching.com
You open any textbook or training book and they will give you the “text book” answer to warming up. You need to jog or ride a bike for 5-10 minutes then you need to do 15 to 20 minute dynamic warm-up routine. Even though you might not see the dynamic routine in every warm program the point is you need 15-20 minutes to get ready. I believe in the dynamic routine and have been using it for some 12 or more years now, but we will talk about that later.
I have been working with coaches for 15 years and know that 30 minutes to just warm-up is never going to cut it, one, and the coach does not have that much time and two the athletes will not stay that focused to complete. We need to be more practical and accommodating to the situations. If a coach in high school only has 2.5 hours a day to work with his players do you think he is going to spend a half hour getting ready. Do you think pro players want to get to the park 30 minutes early so they can warm-up for drills and then warm-up for the game as well. Any strength coach that says yes is just fooling them selves. I’ve been there and done that from the pro level to the little league level. In reality you might have 15 minutes and on a good day 20 minutes, so how do you get them ready.
Let’s break it down practically:
1) General Warm up:
a. Jog around the field 1 lap. (1.5 min)
2) General Specific: dynamic 15-20 yards
a. Walking side shuffle (45 seconds)
b. Walking carioca (45 seconds)
c. Walking high knee (45 seconds)
d. Walking hurdles (45 seconds)
e. Side shuffle 50% (45 seconds)
f. Carioca 50% (45 seconds)
g. High knees (45 seconds)
h. Butt kicks (45 seconds)
3) General Specific: Stationary dynamic
a. Touch and reach
b. Diagonal touch and reach
c. Windmills
d. Rotation and twist
e. Push-ups
f. Overhead claps
g. 90-90 shoulder rotation
4) General Specific: High Speed
a. 30 Yard sprint 75% (45 seconds)
b. High skip (45 seconds)
c. Secondary steel 75% (45 seconds)
d. Sprint (45 seconds)
5) Sport specific: hitting or throwing
a. This is the time the players go through a throwing program or hitting prep program. This should take the players 10-15 minutes to complete.
This warm-up is complete in 30 minutes but has the players ready to either practice or play in a game. If you only complete the general warm-up in 30 minutes they still need to throw or hit, we are now out 45 minutes that’s 1/3 of the practice time spent on just getting ready. If you cut the whole prep into 30 minutes that’s only 1/5 of practice time.
As strength coaches or athletic trainers if you want to see the warm-up more productive and really get that internal temp up then try some variation of this, it is high paced and makes the players work. They will really be ready to play both mentally and physically. For coaches, the player will be ready and you have given them a true warm-up not the old throw the balls and bats out and let’s play.
As a note, I said try a variation of this. This is not the end all to warm-ups, and changes should be made all the time. Try different exercises and orders, the players will not get bored with the routine and again, will be more productive. Play with the idea and times.
Brian Niswender MA, CSCS
Co-Founder BaseballStrengthCoaching.com
Monday, July 26, 2010
The "Sleeper Stretch"
The very nature of the overhead throwing motion subjects the shoulder joint to extreme positions and forces. When this activity is repeated over time, chronic adaptations will occur. When compared to non-throwers, throwing athletes often exhibit an increase in shoulder external rotation range of motion. However, the cost of this increase in external rotation is that it is often balanced by tightness in shoulder internal rotation. When this internal rotation tightness is 20 degrees greater than the non-throwing arm, it is commonly referred to as GIRD -Glenohumeral Internal Rotation Deficit.
Muscular imbalances in a joint or structure (i.e. tightness, etc) can affect the efficiency of the joint and may force other joints to do more work than they can handle. This creates the potential for injury by over stressing the body. Further, it inhibits performance by isolating the kinetic chain, and not allowing integrated movement. GIRD, or tightness of the posterior shoulder capsule / rotator cuff musculature, has been linked to an increased risk of injury by placing added stress on the shoulder decelerators, the internal static structures of the joint (labrum), and has been linked to medial elbow pain and disfunction.
The first line of defense in the prevention and treatment of posterior shoulder tightness is the “Sleeper Stretch”. This exercise is performed by lying on your throwing arm side with knees bent. Place your bottom arm perpendicular to your body with your elbow bent at 90 degrees. Stay on your side and do not lean backwards. Using your free (top) hand, gently push your arm toward the ground until you feel a light stretch or resistance to the movement. Hold that stretch for 5-10 seconds and repeat for 5-10 repetitions. Just as tightness is an acquired adaptation to repetitive movements, flexibility results from the consistent performance of a stretching routine. The “Sleeper Stretch” may be performed several times per day making sure that the joint is not being forced into a painful position / stretch.
When the muscles around a joint are in the proper length-tension ratios, they undergo less stress and can produce more force. Performing the “Sleeper Stretch” can improve shoulder health and performance in the overhead throwing athlete.
David Yeager, ATC, CSCS
Co-Founder
BaseballStrengthCoaching.com
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
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