View Post

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 …

View Post

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 …

View Post

Baseball and BIG Forearms to RAKE

Why is it that baseball has always been so infatuated with forearms. It’s the last link in the kinetic chain to the bat Lots of big league guys have big forearms. Never mind that they are the .01% of athletes at the peak of a professional sport and their genetics may have had a hand in that development Forearms are …

View Post

Scapular Instability – 68% and 100%

Many times we often forget that the rotator cuff is not the end all be all with protecting pitchers and the throwing athlete. When the scapula is unable to stabilize, the shoulder, and rotator cuff is where problems occur.  Injuries often occur because of dysfunction above or below the injured segment.  When hamstrings are problems, glute activation is the first …

Scap Wall Slides for Throwing Athletes

Scap wall slides are great for the overhead athlete to activate the serratus anterior, a big time muscle for the overhead / throwing athlete. The serratus is an overlooked muscle in the grand scheme of shoulder function, but it might be on the of the most important for throwing athletes.  Right now, we’re perfomring scap wall slides as an activation warmup series prior to …

View Post

Throwing to Warmup

Throwing is NO warmup A problem I see often is athletes who dismiss the importance of a proper warm-up and none other come to mind more than pitchers.  All too often pitchers throw to warmup instead of warmup to throw.  This is still a huge problem in my eyes at all levels of play. Too often I see young athletes do …

Training the Rotator Cuff to Failure

I found a couple of interesting studies done on the effect of fatigue on shoulder proprioception.  The rotator cuff has essentially two functions: to stabilize and depress the head of the humerus in the glenoid fossa.  The following studies show how fatigue can create dysfunction in the shoulder.  Effects of Muscle Fatigue on and the Relationship of Arm Dominance to Shoulder Proprioception …

Youth Pitching Injuries

A very interesting study was recently published by Dr. Glenn Fleisig in the American Journal of Sports Medicine.  The study followed 481 youth baseball pitchers ages 9-14 for a ten year duration.  Risk of Serious Injury for Young Baseball Pitchers A 10-Year Prospective Study What the study found was that the athletes that pitched more than 100 innings per year were 3.5 times …

Pallof Press

Quickly becoming one of my new favorite movements is the Cable Pallof Press.  We have used these with bands for years prior to having cable machines in our weight room, so there are other options for those of you who are without cables.  The movement trains anti-rotation of the the trunk.  Creating strength through anti-rotational exercises also produces strength in rotational exercises, …