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There many exercises performance coaches use to exploit power in training sessions, including medicine ball throws, Olympic lifts and the spectrum of Plyometrics. A well thought-out curriculum of training should have all of the aforementioned skills implemented over the course of an athlete’s career. One exercise...

The medicine ball slam is an explosive, “toe nails to finger nails”, total body exercise that helps you develop the strength, speed and power needed to efficiently develop, transfer and apply forces from the ground up. Because it is performed from a standing position, it also enhances weight shift, posture,...

Name: Pat Sandora Or­ga­ni­za­tion: Boston Red Sox  Title: Major League Strength Co­ach  Years work­ing in pro­fes­sional base­ball strength and conditioning: Seventeen seasons including fourteen seasons in Minor League Baseball. Ten seasons as a Minor League Strength and Conditioning Coordinator...

The deadlift exercise is a multi-joint, resistance movement used to develop maximal concentric strength without the aid of an eccentric counter-movement (pre-stretch). It is the act of lifting a weight off the ground that is “dead” (not moving). The deadlift is one of the three main lifts used in powerlifting, and...

Dr. Charles Czeisler, Director of Sleep Medicine at Harvard Medical School and “Sleep Coach” to the Boston Celtics, says that daytime power napping is an extremely important tool to help athletes improve performance and recover from sleep debt and has research to support his opinion.  First, there is a study from...

Although I came into pro ball with a lot of talent, it took me almost four years to approach my potential as a power pitcher. In my first season with the Angels, I was 19-16 with 39 starts, 20 complete games, an ERA of 2.28, 9 shutouts and 329 strikeouts in 284 innings. I had 17 games in which I struck out 10 or more...

At first glance, it sounds like an unnecessary question: “Are we running enough?” If we looked at the unprecedented growth in obesity in North America, the obvious answer would be “no”. However, taking that angle would be considered “easy pickins” as societal obesity is a much more complex problem of lack...

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...