Bigger Calves = Bigger Performance???

  I get a lot of athletes who are after the quest of the holy calves.   A large group always in that hunt are baseball pitchers.  I’m not sure what it is but everywhere I’ve been, including the Angels, pitchers have always asked about how to make their calves bigger.  Part of the problem recently was the lower body of Cubs pitcher …

Empty Can vs. Full Can

A recent workout brought up a few questions on the validity of the shoulder exercise, the empty can.  The empty can has long been a staple in physical therapy circles when it comes to shoulder rehabilitation.  Dr Frank Jobe, a well known shoulder specialist, was the first the come up with this exercise.  Since then it has become widely known as an isolation execise for the supraspinatus, …

Protraction and the bench press

Question: Isn’t the bench press training the scapula just the same as the pushup?  Wouldn’t this hit my serratus every time I bench press?  First off the bench press and most forms of db bench presses do not allow for movement whatsoever of the scapulae.  The scaps are pinned beneath the athlete’s body to the bench.  Typically no movement occurs.   Efficient bench press technique actually calls …

The Other Shrug

I’m sure a lot of coaches and athletes out there have seen the overhead shrug done before but may wonder why it’s good for shoulder health.  Lets start out by examining the anatomy of the scap a little bit.  There are three muscles responsible for upward rotation of the scapula.  Again, upward rotation of the scapula is extremely important for …

What you don’t know about the pushup!!!

The pushup is quite easily one of the best exercises athletes can do.  Most will only associate pushups for the chest, and triceps.  But it’s a great exercise for the total body and even more so the upper back. Reaping the benefits of the pushup means focusing on correct technique first and foremost.   Quite possibly the best part of a correct pushup for …

Power for the Anterior Chain

A large majority of training revolves around working the posterior chain, and rightly so.  The posterior chain is the primary powerhouse of athletics.  The grouping consists of the hamstrings, glute complex, low back, and I even include the mid and upper back as well as the calves into the posterior chain grouping, while most will refer only to the hams, …

Beginner T-Spine Mobility

[youtube=http://www.youtube.com/watch?v=D4vSrltrc8M]Today, I’m putting a few more of our rotational t-spine mobility movements.  The first is Knees Side to Side.  Most coaches have probably seen this one done.  The emphasis should be reaching out with the arms as far as possible.   Make sure the shoulders don’t come off the ground as the knees approach the floor.  When this occurs reverse the …

T-Spine Mobility Videos

Back in November I posted some of our T-Spine Mobility exercises.  At the time I uploaded pictures of the exercises and gave a little background on each of them.  Here’s the video for each of those exercises as well as the links back to the previous posts.  Hip Flexor Steps w/ Rotation can be found HERE. [youtube=http://www.youtube.com/watch?v=AHEUZSd8hD0] All Fours – …

Hip Mobility Series

I’ve had several questions lately about the Hip Mobility Series that I presented at the Metroplex Strength and Cond. Clinic this past weekend.  I have finally created a YouTube Channel HERE  so that I can link the videos to our site.  Here’s our 1st video series on Hip Mobility.  Our hurdle duck unders are the 1st movement in our hurdle …

Hip Flexor Steps w/ Rotation – Thoracic Spine Mobility

Like we talked about last week, thoracic spine rotation is hugely important for athletes, and especially rotational athletes.  This weeks exercise touches on t-spine mobility once again.  In this exercise athletes start in a pushup positon with a straight line from the shoulder to the ankle.  Athletes will take a step outside of the hand and drive the hips towards …