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Approaches to Core Training

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By bh | May 12, 2013 7:33 pm | Featured, News, Training | Leave a comment

As an incoming college freshman, I received a manual through the mail with my football team’s workouts for the summer. The manual was about 75 pages long and consisted mostly of strength routines and information about the testing to be performed during the pre-season training camp. The core routine was a hand-written note at the bottom of the lifting program that said, “Abs: 250 reps”. Even at 18 years old, with no formal training in exercise science, I remember thinking…”Gosh, there’s got to be more to it than that!”

What Are the Goals of Core Training?
As with every component of strength and conditioning, the response, “To Enhance Performance, and Prevent Injury”, applies here. A performance goal of core training is to strengthen and support the middle of the body for improved coordination of the body as a whole. Many coaches aim to prevent injury by adding support to the mid-section’s structural beam, the lumbar spine, using draw-in and bracing techniques, emphasizing stability exercises (planks), and ensuring that training does not compromise the natural anatomical arch of the low back. Other considerations often include improving hip mobility or scapula-thoracic stability, depending upon how broadly the core is defined in the strength and conditioning program.

A Movement Balanced Approach

Core training should help ensure that the athlete is anatomically balanced in all three movement planes. Historically, exercise programs have used sit-ups, crunches, and twists to improve endurance in the abdominal muscles. The erector spine, quadratus lumborum, and transverse abdominis, for example, have often been neglected in traditional core routines. There are several ways to create balanced core routines. Some incorporate all movements of the torso into a single, daily core program. Others spread or divide the movements over several days within the training week. The following is a list of core movements upon which you can build core exercise routines:

o Flexion: (Sit-Ups)
o Extension: (Superman)
o Lateral Flexion and Extension: (Side Plank Hip Lift)
o Rotation: (Medicine Ball Side Tosses)
o Low Back Support: (Supine Dead Bug Progressions)
o Hip Mobility: (Quadruped Hip Abduction)
o Scapulo-thoracic Stability/Mobility: (Front Plank Scapula Pinch)

The goal when developing a core workout is to diversify the types of core exercises being performed, as no one core training method has been deemed most beneficial in the scientific literature.

Rotational Core Training:

There are two predominant approaches to rotational core training: 1) Rotational Power-Endurance, and 2) Anti-Rotation. Rotational power-endurance exercises are dynamic in nature and most often include twisting movements using resistance. Examples include medicine ball (MB) side tosses, MB standing torso rotations, “Russian twists”, and supine “knee-up” low trunk rotations.

Anti-rotation, or rotational stability, exercises include stability movements of the torso against rotational forces created from the momentum of the limbs. Common examples include, Grey Cook’s kneeling chop and lift exercises (FMS corrective exercises), Convertaball twists, cable core presses, and Keiser push-pulls combinations.

Rotation vs. Anti-Rotation – What’s the difference? Rotational exercises train the twisting torso both concentrically and eccentrically. Anti-rotation exercises focus on stabilizing the spine against rotation to maintain an upright posture of the body. There are also anti-rotational elements to many functional single-limb weight room exercises (one-leg squats or deadlifts, lunges, one-arm presses, etc.). While rotational power-endurance exercises (MB throws) are excellent for developing rotational range of motion and explosiveness, athletes should develop anti-rotational stability first to ensure that the body can handle the forces produced with repetitive twisting.

Core stability and strength are the foundations of strong, fast, explosive movements. To improve performance and reduce the risk of injury, core training should start with anti-rotation work to stabilize the spine and then progress to multi-plane, rotational movements for strength and power.

Eric McMahon, M.Ed., CSCS, RSCC
Frisco Roughriders
Texas Rangers

Are Your Workouts Making You Better, or Making You Tired?

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By bh | May 11, 2013 1:14 am | Featured, News, Training | Leave a comment

Over the years, I have seen a lot of players who have been given well-designed programs by their strength and conditioning staff and then proceeded to do only the exercises that they enjoyed and omit those that they really needed to do. Usually, the ones they liked were a lot easier than those that they needed to. The programs provided were based on valid, scientific principles and proper exercise progressions. The exercises selected and the order in which they were to be performed were intended to produce a desired outcome. When you pick and choose which exercises to do or alter the order, you can’t expect to get max results.

Training is about achieving a balance between work and recovery. Work is the stimulus needed for improvement, but improvements occur during recovery. To get better, you have to first train hard and then recover properly. If you skip the recovery, you are just making yourself tired. Think back to your last workout and ask yourself, “Did I work out to get better, or did I just workout to make myself tired?”

A well-designed and properly followed in-season program should get you in and out of the weight room in 20 minutes or less. Strength exercises should follow a circuit or super-set program in which you perform one exercise and then, with minimal rest, perform a second exercise for another part of the body. Working with minimal rest between exercises and working opposing muscle groups works the primary energy system used in baseball (anaerobic system). When you take two minutes or longer between exercises while you check your text messages, walk across the room to change the music, admire yourself in the mirror, stop to watch Sports Center for the 15th time or talk to your teammate, you’re training the wrong energy system. If your running consists of a slow jog or cycle, you’re training the wrong energy system (aerobic system). Baseball is an anaerobic sport, not an aerobic sport. “The energy system used is the energy system trained.” If you are going to work out, why not train the right energy system?

For max results, train with a purpose and utilize the correct energy system needed to achieve your desired goals. Training without a proper plan makes you tired, wears down your body and provides minimal gains. Make every set, every rep, every run, every jump, every swing and every throw count! Work without a purpose is not training. Work without a purpose will make you tired but it won’t make you better. Following properly-designed, in-season strength and conditioning program can help you maintain the strength, speed and power needed to maximize performance and minimize the risk of injury.

Final thought. Dizzy Dean once said “Throw your best pitcher today, it might rain tomorrow.” If you skip a workout because you have an extra day between starts or an off-day coming up and then get sick, you will end up missing 2-3 workouts instead of just one. Work today. You don’t know what might happen tomorrow. There are no rain checks for a missed workout.
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Gene Coleman was the Head S&C Coach for the Houston Astros from 1978-2012 and is currently a strength and conditioning consultant for the Texas Rangers.

Becoming a Professional Strength and Conditioning Coach

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By bh | May 9, 2013 8:49 pm | Career Advice, Career Center, Career Track, Featured, News, Roles and Responsibilities | Leave a comment

It’s a great time to become a Strength and Conditioning Coach. The field of strength training is expanding in multiple directions, opening up new and exciting job opportunities in high schools, colleges and universities, graduate assistant positions, professional sports, performance facilities, and the military. And the opportunities are growing! When I was breaking into the field 15 years ago there were only graduate assistant jobs with the prospect of being hired by a college or university or a NFL team. Most high school strength coaches also served as an assistant football coach. Strength and conditioning positions in the NHL, NBA, and MLB were just beginning to be developed. That was only 15 years ago. In just over a decade the strength and conditioning coaching profession has expanded with an increased demand for qualified coaches in all sports that require safe, progressive resistance and conditioning programs for their athletes.

My experience as the Major League Strength and Conditioning Coach for the Cincinnati Reds for the past 12 years has taught me firsthand what is needed to be a successful professional strength and conditioning coach. Since the bulk of my experience has been in MLB, points related to the culture of sports will be specific to professional baseball. However, the personal qualities needed for success and tips for preparing to enter the profession of strength coaching can be applied across many professional sports, including the NFL, NBA, NHL, MLS, and NASCAR.

I don’t know which stage of your life you are in, just graduating from high school, attending college, or changing careers. Personally, I started to understand what I wanted to do when I got out of the military. Regardless of what stage you are in, at some point you will need to decide that you want to become strength and conditioning coach and help others maximize their physical potential. The days of transitioning from a sport coach to a strength coach are limited and/or over. Professional baseball teams are hiring only certified strength and conditioning coaches to care for their athletes and these individual are responsible for improving the health, performance and safety of every player in the organization, major and minor leagues. MLB strength and coaches have a lot of responsibilities. They design and implement programs for strength, conditioning, core, running mechanics, speed, flexibility, nutrition, performance testing, in-season, off-season and spring training conditioning, and oversee the administrative duties of their job. It takes time to develop the skills, competencies and experience needed to carry out these responsibilities. You can’t graduate from college, even if you finish at the top of your class and expect to be prepared to adequately handle the duties of a professional strength coach. The following suggestions should help you prepare for a position as a professional strength and conditioning coach.

1. Earn a degree in exercise and sport science or sports medicine.
2. Join the National Strength and Conditioning Association (NSCA) and become a Certified Strength and Conditioning Coach (CSCS).
3. Find a graduate internship, graduate assistantship in a university or professional sports setting so you will have an experienced coach to mentor you. Just because you work out, doesn’t mean you have the scientific knowledge, training, and experience to effectively perform the duties of a professional strength and conditioning coach.
4. Network, network, network to find a job.
5. Be committed to the profession. Commitment is essential for success if you want to work in a professional sport setting. The hours and work can be demanding, so it is important that you are aware of the time commitment and work requirements before pursuing a career in professional sports.

Since I have been through the process, I will share my journey to become strength and conditioning coach in professional sports. I was a 3-sport athlete in high school, and knew that I wanted to work in sports in some capacity. Since I didn’t have money for college, I joined the Marine Corps Reserves to earn money for school and enrolled in the sports medicine and exercise science program at East Carolina University. While there, I worked in multiple sports, and worked every camp possible. I also wrote several letters to strength coaches, and did whatever I was told to do.

When I left East Carolina, I had earned a BS degree in Sports Medicine and Exercise Science and had become a certified athletic trainer (ATC). I also earned a Level 1 Sports Performance Coach Certification from the US Weight Lifting Club, became a Certified Strength and Conditioning Specialist (CSCS), and obtained a CPR AED certification card. I then enrolled at the University of Central Florida (UCF) where I served as graduate assistant strength coach and earned a Master’s Degree in Exercise Physiology. While enrolled at UCF, I worked as many sports and camps as they would allow, completed an internship with Chicago Cubs, and assisted with a mini camp for the Tampa Bay Buccaneer. Upon graduation, I was served as a fulltime assistant strength coach at UCF for two years. Then, using my connections with the Cubs got a job with the Pittsburgh Pirates. After three years with the Pirates, I was hired by the Reds, a position that I have held for 12 years.

Before you decide that you want a career as a strength coach for a professional team, you need to understand how to prepare yourself, the expectations of the position, and the personal qualities that will help you succeed. Based on my own experience, I have outlined five steps that I consider essential to success.

Five Essential Steps on the Path to a Successful Career as a Professional Strength and Conditioning Coach

1. EDUCATION. Choose a college or university program that offers an exercise science track. Some exercises science tracks are in the school of education and others may be in the departments of exercise physiology, kinesiology, or sports medicine. I chose the exercise and sports medicine track and it has helped me immensely since about 10% of my job involves Phase 4 rehab, which is involves return to play criteria and working with the medical staff. Once you have earned your degree, join the NSCA, and access the NSCA website (NSCA.com). This site will be a resource to you from day 1 to the end of your career.

2. CERTIFICATION. Professional teams require a minimum standard of at least a NSCA, CSCS Certification. Go to the NSCA website and order the materials needed to help you prepare for the test. MLB has recently set new minimum employment standards for coaches at each level of play. CSCS certification is the minimum requirement for those working in rookie ball. From AA through the Major Leagues, coaches must be CSCS certified and registered (RSCC). There is always a potential for liability when working with professional athletes. Team teams that employ million-dollar athletes can hold you liable if an athlete is harmed due to improper instruction or advice. Thus, MLB requires coaches to purchase at least a minimum level of personal liability insurance thru the NSCA. I am a Registered Strength and Conditioning Coach and hold the registry with Distinction. (RSCC*D). The registry indicates to your current and future employer that you have the CSCS certification and you have had a minimum of 2 years of fulltime experience working in a sports team environment. The registry also insures that you are up to date with continuing education modules (CEU’S). Continuing education is essential for keeping current on all aspects of the profession, and the NSCA provides many avenues through which CEU’s can be earned. To learn more about the registry go to the NSCA website.

3. INTERNSHIP/GRADUATE ASSISTANTSHIP. Once you have earned your degree and become certified, the next step is to gain practical experience. It’s time to put your knowledge into practice. The best way to learn the ropes is to observe and work under the tutelage of a certified strength coach. Working under a strength coach who is not certified will not provide you the level of expertise and practical experience needed for success at the professional level. While most college and university curriculums require that students complete an internship as part of degree requirement, you will need experience with a sports team. Successful interns and graduate assistants work long hours and for many months under supervision of certified coach. It is highly unlikely that a one-semester internship is going to provide the expertise, experience, and confidence needed to perform at the professional level. Seek opportunities that will challenge you and allow you to get involved. Apply for a graduate assistantship and volunteer at your local high school, college, or university. Most professional teams have internship positions. But know upfront that there may be one or two internship positions and hundreds of applicants. Be prepared to fill out several applications and don’t be upset if you don’t get your first choice. Applying for an internship in pro sports is a process. Be patient, persistent, and ready to do whatever the position demands.

I remember writing several letters to D-1 and professional strength coaches as an undergraduate student. I have 33 manuals sitting on my office shelf that were sent to me by strength coaches who were willing to help young people become successful in the profession by sharing their knowledge. Don’t expect a positive response from every coach. There are a few who think they know everything. Some think they have the ‘secret’ and won’t speak to you. But most are knowledgeable, hardworking and willing to help. It is because of these strength coaches who act with professionalism and collegiality that our profession is increasing in respect and growing in opportunities. Get involved and listen, listen, listen! You have just reached the tip of the iceberg and have much to learn, so listen and follow directions. If you can’t do these two simple things, nobody is going to recommend you for a job. An internship or graduate assistantship provides the perfect entrée into the field, offering you the opportunity to get firsthand experience and begin Step 4.

4. NETWORK TO FIND A JOB. Now you have to really hustle. Hopefully during your time gaining entry-level experience you were also networking, attending NSCA conferences, and introducing yourself to colleagues and other sports medicine professionals, such as certified athletic trainers, physical therapists, sports dietitians, and sports medicine physicians. A broad network is essential for helping you learn about job opportunities and earn strong recommendations.

Another avenue for job opportunities is to regularly check on-line sources. The NSCA has a site with job postings at www.nsca.com. You can also access the websites of each of the professional sports teams, and log on to the Professional Baseball Strength and Conditioning Coach Society website (PBSCCS) www.baseballstrength.org. Most baseball teams post jobs on the PBSCCS site. Most of the jobs posted on this site are minor-league entry-level jobs. If baseball is the path of choice, and have a job lined up with your hometown team, plan on moving. When you land a job with a minor-league baseball team, you will be assigned to a city where one of their affiliates is located. An important consideration when contemplating a career in professional sports is that you will be moving more than once during your career. This leads us to Step 5.

5. Commitment. You have a degree, are certified, and have experience. During your internship, graduate assistantship, or entry level job you should have learned that being a strength coach means long hours, consecutive days without an off-day, modest salaries, limited family time during the season, and lots of administrative duties that have nothing to do with working with athletes. Strength coaches are also required to keep complete records, complete a lot of paperwork, and manage people.

So, you still want to be a Head Strength Coach for a professional sports franchise? Understand that this job is very different from working with high school or college athletes. Once you get into the professional ranks you will no longer have a teacher – student relationship. You will have a professional working relationship. Your athletes are working professionals earning salaries and you are a professional earning a salary. This distinction will affect the relationship between you and your athletes. If you are the type of coach that needs more control and are used to barking out orders, expecting the athletes to follow them, working at the professional level is not for you! The culture of each professional sport is unique, but some facets are common across all sports. At the professional level, you work in a setting where you must interact with owners, unions, agents, front office personnel, coaching staffs, and medical staffs. In baseball, your athletes will range from 18 year olds to those in their early 40’s. Players will be at different stages of their careers and most have some type of injury history. You will need to earn trust—the trust of the owners, general manager (GM), coaching staff, and medical staffs. You will be called into meetings to explain or sometimes defend your ideas in a way that these team members understand. You also have to earn the trust and respect of your athletes. It is your job is to help them improve performance, reduce the risk of injury and prolong their careers. The organization needs to believe that you have the team’s best interests at heart and players need to feel that you care about them and their careers before anyone will buy into your programs. Each member of the organization must be convinced that you are committed!

To be successful as a professional strength and conditioning coach you will use all of your knowledge, all of your creativity, all of your energy, and all of your patience to get through each and every day. If this sounds exciting to you, start with Step 1 and go for it! It’s a grind. It’s not easy. And I LOVE it.

Matt Krause, ATC, RSCC*D
Major League Strength and Conditioning Coach
Cincinnati Reds

Training : Landmine Pull and Twist

By bh | April 24, 2013 1:00 am | Featured, News, Training | Leave a comment

The landmine pull and twist, aka, “baseball power clean”, is a good total body power exercise that requires sequential and integrated forces from the legs, core, shoulders, arms and hands. For max results, do the exercise quickly and explode upward through the legs and hips. Then, using the core and hips, twist the body to face the bar. Finish by pushing the bar to shoulder height using the arms and shoulders.

  1. Place a barbell on the ground with one end against the wall or in a Landmine socket.LandmineAjpg_00000007644
  2. Assume a deadlift position with one foot on each side of the weight plate and both hands on the end of the bar. Use an overhand grip with the right hand and an underhand grip with the left.
  3. Set the core and then, in one continuous motion, explode through the ankles, knees and hips to bring barbell up to shoulder level while twisting (rotating) the body and feet to the right.
  4. LandmineBjpg_00000007645Turn back to your left and slowly return the barbell to ground to (start position) and repeat.
  5. After 5 reps, face the opposite direction and do 5 reps of the exercise on the left side of your body.

Reps: This is an explosive total body exercise. Limit reps to 5 on each side. Rest 1-2 minutes and repeat the exercise 3 times (3×5).

Coaching Points: Bend the knees, keep the back flat and head up (eyes straight ahead) when picking up the weight. Explode up using the legs, hips and core. Thrust the bar up using the arms and finish with the arms out straight from the shoulder at the top of the movement. Slowly lower the bar back to the starting position using the legs, hips, core and arms.

Full video here : http://bit.ly/ZLmv9i

Gene Coleman, Ed. D., CSCS*R-E, FACSM

Strength and Conditioning Consultant, Texas Rangers

Training : Reverse Sled Drags

Reverse Sled Drag
By bh | April 22, 2013 2:53 pm | Featured, News, Training | Leave a comment

Reverse Sled Drags Reverse sled drags are a very low-tech and versatile lower body exercise. They can be used to rehab an injury, reduce stress on a sore joint, increase strength, improve conditioning and/or as an alternative to traditional strength training exercises. Reverse drags work the quads in a knee-friendly way for both “healthy” athletes and those with joint problems. They can be used as a standing terminal knee extension exercise to help strengthen and increase quadriceps mass after a knee injury, or to provide an effective alternative for anyone who needs to avoid more stressful knee-dominant exercises. Because reverse drags let you work the legs with little or no spinal loading, they are also good for those with minor back problems. Finally, because  there is limited eccentric stress when reverse sled drags are performed properly, athletes should exhibit less residual muscle soreness following a reverse drag workout than following a workout using traditional strength exercises.

Reverse sleds can be used as both a strength tool and/or conditioning tool. To improve strength, increase the resistance, shorten the distance and increase the rest interval. For conditioning, reduce the load, and increase the distance and rest interval. Put them in at the end of a workout when using them as a conditioning tool or “finisher” drill.  Because the arms, shoulders, core and hands are engaged as you push with the legs, reverse drags allow you to integrate upper and lower body strength through a stable core.

Specific distance and rest intervals will vary depending on strength and conditioning level of each athlete. For most athletes, we use distances of 20-40 yards for strength and 40-80 yards for conditioning. The mechanics of the drill are fairly simple. Attach some straps to a sled, grab hold and walk backwards. Focus on keeping the back flat so it doesn’t round. Reverse drags can be performed standing upright or squatting down a few degrees. Both ways are good, but squatting tends to stress the quads a little more.

Jose Vazquez, PT, CSCS

Head Strength Coach, Texas Rangers

Why You Should NOT Slide Head First into First Base

Head First Sliding
By bh | April 22, 2013 2:43 pm | Featured, News, Uncategorized | Leave a comment

Despite the fact that management and coaches have been telling players for decades NOT to slide head first into first base, some players continue to do it. While most know better, when caught up in the heat of the battle, the competitive juices start to flow and players will do anything to reach base safely.

While Michael said he has no regrets about his decision to slide into first, management might see it a little differently. At the time of his injury, Bourn was Cleveland’s most productive player; hitting .333 with 4 doubles, a triple, 2 homers and a .375 on-base percentage. The Indians will be hard pressed to find a suitable replacement for him while he is on the DL and are out about $43,000.00 per day in DL salary.Darryl Royal, former head football coach at The University of Texas, said “There are three things that can happen when you pass the football, and two of them are bad.” The same can be said of sliding head first into first base. You can be safe, you can be out or you can be injured.  Sometimes two things can happen at once. Worst case, you are out and injured on the same play. Slightly less worst case, like Michael Bourn, you are safe and injured. On April 14, 2013, Bourn, who usually slides feet first when stealing a base, slid head first into first base to beat the throw from Adam Dunn to Matt Thornton. He was safe, but had to leave the game and have five stitches placed in his right index finger when Thornton stepped on his hand.

While manager, Terry Francona has not said so publicly, he might be thinking something similar to what Larry Dierker said after watching Richard Hidalgo separate his shoulder running into the outfield wall – “As a manager, it is nice to know that you have a player who will run through a wall for you; however, it is better to know that you have one who has enough sense to stop so that he can play tomorrow.”

There is another important reason NOT to slide into first, it slows you down. That’s right, it takes longer to reach first when you slide than when you run through the base. Scientists say that sliding creates friction which reduces speed, increases the risk of injury and prolongs the time it takes to reach first. If you don’t believe the science, believe the numbers. I have times on Michael on over 600 runs from home to first base. The average of his best times on bang-bang plays is 3.94 seconds. Average time when he slid into first is 4.02 seconds, about 2% slower.

Gene Coleman, Ed. D., CSCS*R-E, FACSM

Starting Pitchers – Training Structure

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By bh | July 17, 2012 4:10 pm | Featured, News, Training | Leave a comment

INTRODUCTION

Starting pitching is the foundation for any successful organization. Whether they came from your minor league developmental system, via a trade or signed through free agency, this collection of five starters has a significant impact on your team’s success or failure.

Running programs that are implemented during the lead up to a pitcher’s start are critical for the health and performance for of each starter. Outlined below is my assessment over the years of the daily programs for each starter.

DAY ONE AFTER START

This is the day when pitchers usually do a run for an extended period of time. The next day after a start the conditioning is designed to increase the pitcher’s cardiovascular conditioning. Improving heart and lung function while challenging the pitcher’s mental toughness is the key to day one. Being able to push through fatigue while conditioning goes a long way to keep your starters out there every fifth day and have them perform at their best. There have been many ways to accomplish this. A 30-45 minute run has been the traditional protocol. Timed poles with a certain period of rest time, 3/4 poles for 30 minutes, distance running followed by stair running and treadmill sprint programs have been implemented for the day one for starters. The use of heart rate monitors can help the athlete understand how hard he can push himself and how many calories he’s burned. Charts and graphs from the monitors can provide added information as to what level the athlete is performing on and how he can get improve. Constantly challenging the athlete and giving a variety of options help in keeping the pitcher motivated through the six months and 34 starts in a season.

Ultimately, that pitcher needs a sense of self motivation to accomplish the activity at a high level and challenge himself periodically on his own. When that starter gets in the 6th, 7th, 8th and 9th innings, he has to draw on that conditioning and toughness to push through to get that win.

DAY 2 and DAY 3

These are the days where anaerobic conditioning is implemented at a high level. Pitching is a start and stop activity over a period of time. Besides throwing each pitch, he might have to sprint to cover 1st base, back up another base, field a bunt, or, in the case of National League and interleague play, hit for himself and run the bases. Following a long inning on the mound, the starting pitcher may have to step in to be the first batter, possibly running the bases and eventually scoring.  Conversely, with the “quick inning,” he may only sit and rest for 1-2 minutes prior to immediately returning to the mound. We, as strength coaches, have to prepare our starters for these various scenarios. Conditioning protocols include gassers and half gassers for time with a certain rest period. For example, the pitcher would run 90 feet down and back twice in 30 seconds or less with a rest period of one minute. He would do this for eight reps.

Other examples would be running half poles with a short rest period, 180 feet (60 yards) and 90 feet (30 yard) sprints with 30 and 15 second rest periods along with short 15, 30, 45 second and one minute treadmill sprint programs. The basic principle is to repeatedly challenge the anaerobic threshold of the athlete with short rest periods. The ability to accomplish these activities and have the heart rate come back down before the next rep is the key to increasing anaerobic threshold.

DAY 4

The day before the next start is usually low in intensity and volume. Ten easy sprints or striders is the protocol. Getting the legs loose and stretched out is the main goal. At this point all the hard work has been done and recovery is the key.

INJURIES AND AGE

As with all baseball players, battling nagging injuries throughout the season and career can hamper the athlete’s conditioning. We, as strength coaches, must adapt to the athlete’s particular circumstances when it comes to age and injuries. Sometimes using aquatic therapy for conditioning in conjunction with treadmills, bikes, stair masters and ellipticals might be the better choice when dealing with ankle, knee and low back issues. Being in constant communication with trainers and doctors to prescribe the correct exercise is crucial to keeping your starter on the mound) every 5th day.

Being able to change the intensity and volume of training during the season can help also. Travel schedules, “night followed by day” games, time zone changes, and being “under the weather” can influence your programs. Developing a professional relationship with your pitcher so he can honestly give you an assessment on how he feels on a daily basis is extremely important.

CONCLUSION

As strength coaches, we are constantly challenged to keep our pitchers in the best baseball- specific condition as possible. Preventing injuries and having him take the mound every fifth day is paramount to our jobs. By understanding the athlete and his needs, implementing the best sport-specific programs and keeping in constant communication with trainers and doctors, we give the athlete the best chance at success. I firmly believe that the specific programs we implement will help to bring out and maximize the pitcher’s natural athletic ability. There is a great sense of satisfaction when a starter goes the distance for a complete game and his conditioning and preparation helped him perform it.

Phil Falco

Atlanta Braves

Head Strength Coach

 

 

Strength Program – Youth Focused

By bh | May 1, 2012 3:51 pm | Featured, News, Training | Leave a comment

Recent research indicates that there is a shortage of training education for both youth athletes and coaches( http://1.usa.gov/InqqoO ).  Knowing this, we have posted a simple ground based training program.  The goal of this program is to create flawless movement patterns, before adding external resistance, for these younger athletes.  This should be the focus of our youth training.  As these skills are acquired and practiced, resistance can be slowly and progressively added.

This program was created by Arizona Diamondbacks strength coach Nate Shaw.  It can be found here : Bodyweight Exercise Program.

The First 15 Yards

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By bh | April 20, 2012 10:24 pm | Featured, News, Training | Leave a comment

The game of baseball is all about getting out of the box quickly and reaching max speed
as fast as you can. When getting out of the box, you need to run as hard as you can for
the first 15 yards. If you are slow over the first 15 yards, it is nearly impossible to make
up time toward the end of a run. Baseball is a game of inches, so if you can take a
tenth of a second off the first 15 yards of a run, it will make a huge difference at the end,
Think about how many bang-bang plays you were involved in last season. How often
did you start slow and try to accelerate when the fielder bobbled the ball? How often
were you safe? If you consistently get out of the box quickly and run as hard as you
can for the first 15 yards, you can significantly improve your on-base percentage.

I have recorded times from home to first and from base to base in game situations for
over 15 years. The average RHB, when he runs “all out” gets to first base in 4.35 sec.
LHBs run it in 4.32 sec. For the past five years, I have been getting splits from home to
half-way to first base (15 yards) and from half way to first base. The average player runs
the first 15 yards in 2.57 sec and the last 15 yards in 1.70 sec (total = 4.35 sec). The
fastest player, Michael Bourn, runs the first half in 2.39 sec and the second half in 1.46
sec (total = 3.85 sec.). Approximately 95% of his infield hits last season were bang-bang
plays in which he got to first in 3.91 to 4.01 sec. The slowest player, Prince Fielder,
runs the first half in 2.91 sec and the second half in 1.85 sec (total time = 4.76 sec).

Now let’s talk about why the first 15 yards are so important. Let’s assume that Michael
Bourn hits a ground ball and, because he thinks he will be out, doesn’t run hard out of
the box. Let’s say that he drops his head and runs the first half at 85% of max speed
(2.75 sec). Most runs to first base in game situations are at 85% of max speed.
Now what happens if the player drops the ball and Michael tries to accelerate over the
last 15 yards? His best time over the last 15 yards is 1.46 sec. He can’t run faster than
1.46 over the last 15 yards, no matter how hard he tries. If you add 1.46 sec to his slow
start (1.46 sec + 2.75 sec), he will get to first in 4.21 sec. If the fielder doesn’t throw the
ball away, he will be out! Why? Because his bang-bang plays take 4.01 sec or less and
he ran 4.21.

If you break hard out of the box and the infielder misplays the ball, you can continue to
run hard and have a good chance of being safe. If he makes a good play, you can slow
down over the last 15 yards if you need to. If you are slow out of the box and then try to
kick it in, you have almost no chance of being safe.
You can run the first 15 yards fast and improve your chances of being safe on a
bobbled ball, or you can run the last 15 yards all out and still be out. Either way, you
are going to run hard for 15 yards. Why not make it the first 15 yards and improve
your odds? You can be on base with a chance to score or be in the dugout out kicking
yourself for giving up an out.

Gene Coleman, Ed. D., CSCS*R, FACSM

 

How New Facilities are Changing the Game of Baseball and the Way Players Are Developed

SportsComplex3
By mattwalker | November 18, 2011 7:32 am | News, Training | Leave a comment

Brian Jordan, Strength and Conditioning Coach, Colorado Rockies

Brian Jordan, RSCC, Major League Strength and Conditioning Coach for the Colorado Rockies. In 1998, Brian received his BS degree in Applied Exercise Science from Springfield College. Following a brief internship at the United States Naval Academy Jordan was hired in 1998 as a strength and conditioning coach for the University of Massachusetts – Amherst. Jordan began his strength and conditioning career in professional baseball in 1999 as a Strength and Conditioning Coach for the Detroit Tigers. That year Jordan was the strength and conditioning coach for the AAA Toledo Mud Hens. After the season, during the 1999 off-season Jordan was hired by the Colorado Rockies as their Minor League Strength and Conditioning Coordinator in which he served for 9 years before entering into his current position in 2009. 

For years, Professional organizations not just MLB, sent their players home for the off-season to rest, train and be ready for the next season essentially on their own. A lot of these athletes would get an off-season job, go back to school and in some cases just rest and get ready for the next season.

This brings us to present day professional sports. Most athletes today make enough money or have a signing bonus great enough to not have to work in the off-season. With that being said, professional athletes are now training year round for their respective sports. This is the result of many factors. One, not having to work frees up time and energy to focus on their physical development. Two, most athletes come to their pre-season or Spring Training ready to compete rather than get ready when they get there. This means guys need to be ready earlier if they want to win a job, not get hurt or embarrassed due to their lack of off-season preparation.  Lastly, there are facilities and expert resources available that were not as readily available years ago. Training facilities for all athletes have popped up in the past 10-15 years widespread due to the needs and desires of athletes to get proper training and resources that relate specifically to their sport. These facilities provide a common place for athletes to commune, compete and to learn about everything from proper training to nutrition and recovery.

This past spring, the Colorado Rockies and the Arizona Diamondbacks opened the Spring Training Facility Salt River Fields at Talking Stick in Scottsdale, Arizona. This facility marks what I believe is a shift in how Professional Organizations view the development of their athletes.

We had the opportunity to build what should be considered a state of the art Athletic Development Facility. The 85,000 sq. ft. facility consists of a clubhouse for all Major League and Minor League Players and staff, 6 full baseball fields, 2 ½ fields, covered batting cages, pitching mounds and a 40 yard x 100 yard conditioning field. The clubhouse has in it a Major League and a Minor League Training Room with a common wet area that has (4) 8 person hot/cold tank and an underwater treadmill, a full cafeteria for all players and staff, a video room and a 6,500 sq. ft. weight room. That is just on our side of the complex. The only thing we share with the Diamondbacks is the 11,000-seat capacity ballpark where all the Major League Spring Training home games for both teams are played.

A facility that was originally designed for 2 months of use to get ready for the season has now evolved into a year round athletic development facility. Our athletes will now have a place where in the off-season they can lift, run, throw, hit, rehab and utilize recovery techniques, all under the expert tutelage of our organization’s staff. This will allow for players to be smoothly transitioned from their off-season program to Spring Training to their in-season routines. Instructional and Fall League programs and mini-camps will also be run in the facility to further the young players’ development progress.

So, from the day a player signs, he will have the resources year round to develop every facet of his athletic development under one roof with the people in the organization whom he will work with for many years to come.

The Colorado Rockies are building this type of facility and concept in the Dominican Republic as well. This facility will be a smaller version of our Salt River Fields Facility at roughly 29,000 sq. ft. and a 2,400 sq ft weight room. In the Dominican we have 16-19 old athletes who will not only physically develop as I explained earlier but also develop the language and social skills to ease the transition from their country to here in the U.S.

Although the road to the Major Leagues for many will be long and challenging to say the least, today’s athletes have a tremendous opportunity to develop into the best athlete that their desires, work ethic and ability will allow.

For more information or questions, please contact me at: jordanb@coloradorockies.com

Acknowledgement: http://www.performancecondition.com/baseballsoftball