Posts by: admin

Most coaches use a battery of tests to evaluate the status of their athletes and determine areas of strength and weakness. Tests such as the vertical jump, broad jump, pro agility shuttle and 40-yard dash are often used when testing athletes in a variety of sports. While many coaches are content with the quantitative...

Post-workout meals and snacks are essential if you’re working out every day. Make sure to eat something as soon as possible after workouts, because your snacks and meals provide the nutrients needed for muscle rebuilding and recovery. The sooner you start the building and recovery process the better. A recovery...

Luis is a 21 year old catcher from Venezuela with a limited grasp of the English language, let alone familiarity with American slang and culture. Sam is a 19 year old shortstop from the Bronx, NY. He grew up in a tough neighborhood, helped his mother raise two younger brothers, and has all the tools to be successful...

The following exercise was recommended by Vern Gambetta. I have used it with good success, first with the Mets and currently with the Rangers. This exercise has three movement sequences that emphasize the loading and unloading of the hips and hamstrings in the sagittal, frontal and transverse plane. It can be used as...

Sliding Leg Curls

The sliding leg curl is a good, closed chain, hip dominant exercise that simultaneously works the muscles involved in knee flexion and hip extension, increases strength and improves coordination among the muscles of the posterior chain. This is a complex and extremely functional exercise when performed correctly in...

During the off-season, I try different activities and think about how I might be able to use a few of these new exercises and drills with my players. Two years ago, I attended a “barre class” that used non-impact, small movement exercises to isolate individual muscle groups. One muscle group that these exercises...

The most important thing to remember about getting faster is: “In order to improve speed, you must run fast in training.” So, running up and down a track or field at 60-70% of max effort will not make you a faster runner. Research indicates that you must run at 95-100% of max speed to increase sprinting speed. In...

In the words Yogi Berra, “you can see a lot by watching”. Over the years, I have learned a lot by talking with and watching opposing strength and conditioning coaches as they put their teams through pre- and post-game warm-ups and workouts. The following is a good, multi-plane, multi-joint, total body, warm-up...

We’ve all been handed advice about food and its effects on the body, on how certain foods are good while others are pure evil. Here’s the scoop on six of my favorite nutrition myths. MYTH #1: There are good foods and bad foods. TRUTH: The only bad food is one you are allergic to, can’t tolerate, or just don’t...

For years, athletes and strength coaches both within and outside the sport of baseball believed that the best way to increase core strength and reduce the risk of low back injuries was to perform multiple sets and reps of exercises in which the athlete flexed and/or rotated the lumbar spine. Now, due in part, to the...