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Hip Matrix w/ Rotation

One of my favorite exercises for creating dis-association of the thoracic spine is the Hip Matrix w/ Rotation.  This movement came to us several years ago from one of our former interns Jeremy Fraden and we have used it ever since.  Dis-association can create high levels of muscle activation, and motor control within a joint or segment of the body.  In this instance an …

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Considerations for Training Overhead Athletes

Guest Post Written by Drew Mitchell UC-Irvine Assistant Strength & Conditioning Coach www.twitter.com/uncle_drew80 Drew is a former intern of mine, and one of the smartest coaches you’ll find in the performance field.  He searches continuously for knowledge looking for the best methods to train his athletes at UC-Irvine.  This is a great post that gives coaches another perspective on the training …

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Creating Scapular Control

It’s no secret how important the scapula is in the health of an overhead throwing athlete.  A stable scapula gives rise to a healthy, mobile, glenohumeral joint.  The scapula is to the shoulder, what the low back and pelvis are to the hip.  The human body is always stabilizing, and mobilizing at the same time to create motion.  Look no …

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The Forgotten Serratus Anterior

The serratus anterior may be most overlooked muscle in importance for shoulder health in the throwing athlete.  The lower trap (LT), serratus anterior (SA), and upper trap (UT) all work in conjunction to form a force couple known as upward rotation. Upward rotation is of huge importance for shoulder health when it comes to the overhead athlete.  If you can’t …

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Individualizing the 5-day Starting Rotation

A pitchers’ weekly schedule is something that should take on a very individualized approach.  What works for one doesn’t necessarily work for all.  Some athletes are very sympathetic dominant and may struggle to recover after outings.  These athletes may require less in the way of high intensity training means throughout the week with more recovery dominant work.  On the flip …

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Push-Up Variation for Pitchers

Push-Up w/ Marching Man Entry level progression: This movement can be done as an entry level progression with the hands on the edge of an elevated box, or bench and the feet on the floor.  A notch up on the difficulty is to place a bar on the pins of the rack and place feet on a bench so the body is now parallel. …

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Lateral Band Push-Up Walks

We utilize this exercise extensively for our pitchers because of the higher demands on core stabilizers as well as scapular stabilizers. The pecs are often over dominant in athletes yet still require some stimulus due to their importance.  This movement allows our athletes to train the pushup pattern but is secretly just as much of a scapular exercise requiring high …

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Training Rotational Movement Patterns

I’ve been getting a lot of questions lately from high school coaches about our baseball training.  The number one thing is how to implement rotational work into their training.  Many small schools, and/or high schools don’t have access to cables, bands, or even med-balls to supplement their program with rotational training.  Even if they did have access to some of these tools, due …