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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 …

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What You Don’t Know About the Pushup

This is an article I wrote for EliteFTS.com several years back on the pushup and it’s benefits.  The original article can still be found with no video links so this the updated version.  It’s no secret how much I use the pushup and it’s variations to train our baseball athletes.  It is not only a essential movement in our foundation …

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Complete Pitcher Training

Being that it’s CWS time and I’m sitting in a hotel room in Omaha I thought I would bring back an article from the past on the training of our pitchers.  This 3,000 word article was featured in Training and Conditioning magazine several years ago after our first CWS trip in 2010. Much of the information in the article and …