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ACHOO, COUGH, COUGH, SNIFF, SNIFF Intense training and all the activity surrounding workouts and training can affect your body’s immune system which may make you more vulnerable to whatever “bug” is going around. Although researchers are still figuring out all the details, changes in immunity have been shown to...

The two primary goals when training to improve speed and acceleration are 1) to make consistent improvements; and 2) to minimize the risk of injury. According to “authorities” in the field of sprint training, the best way to accomplish these goals is to work “short to long”, i.e., start with short, simple runs...

The hamstrings are active at both the knee and hip during running. The primary function at the knee is eccentric flexion to decelerate knee extension prior to foot contact. The primary actions at the hip are concentric extension and hyperextension to propel the body forward. Flexion at the knee is critical at certain...

The key when using MD balls to improve strength and power is to keep the volume low (2-3 sets of 5-6 reps) and the intensity high (max or near max effort on every throw). For best results, train for rotational strength and power at least twice and no more than three times per week with at least one days rest between...

Name: Brian Jordan Organization: Colorado Rockies Title: Major League Strength and Conditioning Coach Years working in professional baseball S&C: 16 Years in S&C total: 18 Education: BS in Applied Exercise Science, Springfield College, 1994-1998 Certifications: CSCS, Registered Strength and Conditioning Coach with...

Research indicates that two of the most important factors when training to improve acceleration are 1) the angle the body is in when force is applied to the ground and 2) the amount of force applied to the ground. While there are several drills to improve body angle and numerous resistance training and plyometric...

While the Nordic curl has been shown to be an effective exercise for increasing hamstring strength, it is not without its critics. Some players dislike it because it is very hard to do. Others are discouraged because they don’t have enough hamstring strength to perform both the eccentric and concentric portions of...

Adaptive shortening, i.e., tightness that develops as a result of a muscle or muscle group remaining in a shortened position can occur rather quickly over the course of a MLB season. It is often caused by prolonged exposure to a particular posture, such as sitting on a bench and/or being in a bent over, “ready”...

Plyometric ankle jumps, also called “ankling” are designed to increase strength in the muscles of the anterior shin, minimize ground contact time and activate the stretch reflex in the muscles of the calf and ankle to increase strength, speed and power when performing linear and lateral movements. Because we are...

The procedures for helping athletes prepare to train, practice and compete have changed significantly over the last decade. The decade started with “authorities” recommending that players perform static stretches prior to activity. From there it advanced to dynamic warm-up, movement preparation and self-myofascial...