"The incorporation of resistance training to help youth athletes improve athletic performance has steadily become more popular over the past decade. After working with children for the past 12 years, several questions and concerns have been raised by parents regarding their child’s participation in a strength and conditioning program."
The reason you have been told not to biceps as a pitcher comes down to the anatomy of the bicep. The biceps tendon insertion point is at the superior aspect of the Labrum. Now why does this mean you shouldn’t get your biceps jacked….
Ever stop to ask why? If you look at the mechanics of each you will notice one requires that the athlete learns how to stop momentum, and brace through rotation. The other you must create forward momentum, accelerate momentum forward, rotate, post up on one leg and decelerate. They may seem similar but they are very different frontal plan movements.
I started thinking back on all the athletes I have trained and all the individuals I have watched train that are recovering from injury. I even thought back to all the times I have been injured and worked myself back into a training program. What I started to notice is if I cue with “let me know if this hurts” I am cueing him/her to look and hunt for pain.
What we need to understand is what is appropriate to play through and what can cause us to set ourselves up for greater injury. Here is a great example; last year one of our right-handed college pitchers (remember the right handed part) came in after the season and mentioned he had been shut down with elbow pain. I asked a few more questions which lead him mentioning that he hurt his left knee about halfway through the year. I asked how long after the knee injury did the elbow start to hurt and I got the answer I wanted to hear, a few weeks.
“Now, how many high school coaches do we have in the room?” Hundreds of hands shot up, as the pattern began to appear. “How wide is home plate in high school baseball?” “Seventeen inches,” they said, sounding more confident. “You’re right!” Scolinos barked. “And you college coaches, how wide is home plate in college?” “Seventeen inches!” we said, in unison. “Any Minor League coaches here? How wide is home plate in pro ball? “Seventeen inches!” “RIGHT! And in the Major Leagues, how wide home plate is in the Major Leagues?” “Seventeen inches!” “SEV-EN-TEEN INCHES!” he confirmed, his voice bellowing off the walls. “And what do they do with a Big League pitcher who can’t throw the ball over seventeen inches?” Pause. “They send him to Pocatello!”
I posted on a few different Facebook groups last week and didn’t really get the repose I was looking for in terms of trying to learn about the 1x20 program and also how I could integrate using bodyweight percentages over one rep max percentages. The way I have been thinking about using the bodyweight is in helping us determine what Base we determine our athletes fall into.
This week I spent some time listening to Jay DeMayo’s podcast with Dr. Bryan Mann, and two with Jeff Moyer. I have to thank my good friend and strength coach Robb Hornett for the introduction to Jay’s podcast and seminar. On top of listening to some top-notch podcast I read a very good article from SpartaPoint on Why Bodyweight % isn’t What it Sounds. Sometimes it seems like the world is trying to speak to you when everything you hear in a week seems to tie together.
What I will be sharing with one you in these videos are the few mechanics check points we want to see our throwers reach in order to decrease torque on the UCL and the shoulder. We must remember that the UCL is graded to withstand 33 newton meters of force and when we throw a baseball we place over 100 newton meters of force on the UCL. If we have athletes repeating this a throwing movement with mechanical flaws they are increasing their risk of injury tremendously.
Working in the private sector there is an alarming trend. Train as hard as you can in the Off-season then once the season kicks off just stop. From a High Performance Training Model we look at this alarming trend and wonder how to fix it. We know training in-season is just as important as training in the off-season. However we have to face the facts of private sector performance training, time is a limited quantity. Parents have to take their children or athletes have to drive themselves to practice and games, which could be located all around the city, or in different cities as travel club sports continue to grow. What we know to be true is you will loose everything you have worked so hard for it’s only a matter of time!
Everyone has run into the question at some point; "Is it safe for my 11 year old or prepubescent athlete to train?". One of my former colleagues ask for some research to help his parents at the high school buy into the program. I wanted to share with everyone the articles that I shared with him to help aid his fight.
They see the speed and agility because that is the quality they can watch, see, and judge. So when they look for help they look for speed and agility. They unfortunately look for this and if not educated will end up in a speed and agility program. This program will often give them some of the results they are looking for because it may clean up some of the movement patterning qualities the athlete is missing.
We have all noticed the decline of the three-sport athlete as more and more athletes start to specialize early so they can join the select teams or maybe it is because they go to a larger high school and their only chance to play is to specialize early. These changes in youth athletics have increased the number of injuries in youth athletics. Ten or 20 years ago how many athletes did you know that had ACL surgery or Tommy John? My guess is very few if any. My biggest issue is with the athletes who end a high school season and run straight into club/AAU seasons. These athletes become at an increase risk of injury and have limited ability to train due to the lack of time with practices, and travel for tournaments and camps.
The question I get from athletes and clients frequently is "what supplements should I take?", and from athletes out there "how do I know what is legal to take?". There are tons of supplements out there and it can become a very confusing process looking for quality products to take. Today I wanted to share three resources that I use to help athletes and clients find products that are clean and legal for them to take.
How to make the weight room safe for Baseball Pitchers:
· Never Barbell Bench Press
· Never Barbell Shoulder Press
· Never Snatch
· Never Clean without close supervision (players with pervious injury history of wrist or elbow do not perform cleans)
· Never Let Your Elbow Drop Below Your Shoulder When Pressing or Pushing
· Never Use Super Heavy Weight for Shoulder Exercises
o Front Raise
o Lateral Raise
o External Rotation
· You can press overhead just say smart and light and stay in the scapular plane
· Do not hold anything overhead that fixes the shoulder and applies a load to the shoulder
With the start of what seems like an endless baseball season I figured it would be a good time to dig this blog post out of the archives. The American Medical Society for Sports Medicine (AMSSM) recently published a position statement on overuse injuries and burnout in youth sports. They found focusing on intensive training and competition at a young age, instead of skill development, lead to the aforementioned issues. Parents and coaches need to realize that readiness for sports is related to the match between an athlete’s level of growth development (motor, sensory, cognitive, and social/emotional) and the task/demands of the sport. Placing sport development on a chronological basis can lead to unrealistic expectations and leave youth athletes feeling like they are not making progress.
Today’s focus was on the elbow and once again it did not disappoint. The level of anatomy that you will take away from this course is worth the money alone. Those of you that have worked with me know that it all comes down to understanding and knowing your anatomy.
For today I have a lot of one line notes I will try to explain ones that don’t explain their selves.
- Pitcher Cather combo is a bad combination. Players need to pick one or the other due to the amount of stress a catchers throw places on the elbow.
- Youth baseball is a mess! This could and will be a blog post in and of itself here in a few weeks. The main points here are