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The amount of sleep that you get can have a large impact on your performance. Cheri Mah of the Stanford Sleep Disorders Clinic and Research Laboratory at Stanford University has been following the sleep patterns and performance of athletes for years. Her research indicates that getting more sleep leads to better...

Muscle activation training (MAT), sometimes called muscle recruitment, refers to the process of “turning on” muscle fibers prior to use to help “wake up” the communication lines between the nervous system and the muscular system in order to better prepare the body for activity. Proponents of MAT cite several...

Strong forearms and hands are important for hitting, throwing and injury prevention. The hands are your last link with the bat and ball. How hard you swing is determined, in part, by how much force you apply to the bat. Hitters need grips strength to pull the inside pitch, drive the ball the opposite way and muscle a...

In an earlier posting (Medicine Ball Power Slam), the MD ball slam was recommended as an explosive, “toe nails to finger nails”, total body exercise that helps develop the strength, speed and power needed to efficiently develop, transfer and apply forces from the ground up. While the power slam is an excellent...

Understanding that fatigue is the major cause of human error and that it takes the body’s biological clock one day to adjust for each time zone traveled, I developed this reference sheet to help professional baseball players and staff transition faster to and from road trips from the Eastern to Western (3-hour...

The following sequence of three dynamic, multi-plane warm-up exercises has several important functions when preparing to train and compete. First it will increase muscle temperature. Second, it will actively work the muscles of the hips, shoulders and thoracic spine (T-spine) through a full range of motion. Third, it...

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...