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BBA Podcast – All Things Baseball Performance

Michael Zweifel had me on his Building Better Athletes Podcast a while back alongside Dr. Stephen Osterer.  Dr. Osterer is a physical therapist / strength coach developing baseball athletes in Canada under the name baseballdevelopmentgroup.com.  We talked all things baseball and specifically got into some of the what, and why’s when it comes to screening athletes, the bench press, speed …

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Teaching the Front Squat Rack

Teaching athletes how to rack the bar is absolutely imperative to for front squatting correctly. There doesn’t need to be a huge learning curve for learning the rack position. A progression can happen in a matter of a few training sessions and be revisited everyday during warm-ups. The two biggest points for learning the position. Athletes must learn to rack …

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Medball Throw Series

Fall semester intern Colin Feikle gives a brief demo and description of 8 medball throws that we use with rotational sports at different times throughout the year. Generally, we prefer a 6-10# medball with 5-10 reps per side per throw. Side Throw – Focus: Hip rotation Front Throw – Focus: Hip extension into the wall Rebound Throw Focus: Weight transfer …

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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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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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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.  …

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 …