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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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Front Squat Warmup Series

We front squat a lot at TCU.  This is a quick 6 min specific warm up that we utilize for the front squat.  We don’t always have the time to do this in its entirety but will do at least one from this series prior to any squat loaded days. We start with the barbell ankle smash side to side for 1 minute each.  …

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Why FRONT SQUATS reign king

The back squat is not the king of all exercises for our baseball program and here’s why…. 1. Lumbar spine and Pelvis Mechanics The biggest reason we moved exclusively to the front squat over 5 years ago is to protect our kids’ low backs. The front squat goes a long way in keeping the pelvis in a more neutral state compared …

SA DB Straight Leg Deadbug

We’re here for a week in OKC for the Big 12 Tournament so I thought I would show some of the things our athletes are doing throughout the week.  We use the deadbug for anterior core development often in our activation portion of training. Generally, as we advance through the year, as well as through our progressions, the Straight Leg Deadbug …

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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 …

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Wall Angel Series

This video is on our wall angel series which might be the best scapular movement we do.  When done correctly, wall angels are one of the hardest exercises I’ve ever done.  Simply put they aren’t fun and they will make athletes sore in area’s they didn’t know exist.  We generally perform wall angels for 3-5 reps with controlled tempos as in a …

Four Components of the Warm Up

One thing that often time gets overlooked is the warmup.  The warmup for my athletes is too important to brush over.  Time is a limiting factor in most of our day at the NCAA level so we use our warmup needs to achieve 4 things in each session: 1. Movement Skills – We utilize a variety of movements throughout the warmup as …

Low Back Myth’s with Stuart McGill

Here is a great video from Stuart McGill.  Those of you that have read the blog over the last two years will note that I’m a huge Stuart McGill advocate and believe in his spine principles wholeheartedly.  In this video he goes over some of the common myths associated with the back and training.  [youtube=http://www.youtube.com/watch?v=033ogPH6NNE] Myth #2 may be my …

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 …

Movement Screening

I got a question this past weekend from an athletic trainer on my article he saw in the December 2010 Training and Conditioning Magazine.  Special Delivery I read the article that you wrote in December of 2010 about the screening process and conditioning routines that you put your pitchers through throughout the year. We utilize a similar process that I …