Posts by: Tim Rodmaker

Tight hip flexors can cause a number of problems for baseball players. Among these are changes in joint alignments and potential pain in the pelvis, hip, knee, ankle, foot and low back. Hip flexor muscle tightness has also been linked to reciprocal inhibition in the hip extensor muscles (glutes) which can limit the...

The emergence of the professional baseball strength and conditioning profession started in 1993 with three American League strength coaches, Fernando Montes (Cleveland Indians), Steve Odgers (Chicago White Sox) and Bob Alejo (Oakland A’s). Montes, who was a member of the National Strength and Conditioning...

Professional and collegiate baseball players spend a lot of time before, during, after and between games with their hip flexors in a shortened position which has been shown to inhibit the actions of the hip extensors (recripocal inhibition) and increase the compensatory stress on the muscles that assist with hip...

Recently, John Smoltz was inducted into the National Baseball Hall of Fame, making him the first player having undergone Tommy John surgery to be inducted. During his acceptance speech, he spoke about the sharp rise in Tommy John surgeries among our young athletes. He also spoke about how baseball has become a year...

Donovan Santas just completed his 19th year working in the field of strength and conditioning and his 17th year in professional baseball including the last 15 (2000-2016) with the Toronto Blue Jays. Prior to being named the Jays’ Major League Strength and Coach in 2003, Donovan spent two years (2001-2002) as...

Dana Santas demonstrates a Lateral Lunge Progression to help with Mobility.

Chris Walter just completed his 16th year working in the field of strength and conditioning and his 16th year in professional baseball including the last 12 (2005-2016) with the Detroit Tigers. Prior to joining the Tigers, Chris spent four years (2001-2004) in the Indians’ organization. His first experience in...

Most athletes know the value of good nutrition at meals, but what about when you want a quick snack between meals?  Here are some nutritious foods to keep in your kitchen that can help fuel your body and take the edge off of your hunger: Graham crackers and nut butters: Choose the nut butters that are freshly ground,...

Strength and its development emerged as a priority activity among Major League players in the late 1980s. You could see the changes in player size and muscular development from the stands. More clubs were hiring strength coaches and more clubhouses had weight rooms, some even for visiting teams. These rooms were...

CrossFit dates back to the mid 90’s, having established a business model around the year 2000. Its popularity became obvious by 2008-10 and continues to grow. According to CrossFit’s founding father, Greg Glassman, “CrossFit is constantly varied functional movements performed at high intensity”, and he goes on...