Reduce Youth Throwing Injuries

For anyone who is interested in youth baseball or softball, I urge you to pay attention to some of the data regarding youth throwing injuries. Some of the numbers are staggering. I would like to make this entire post HIGHLY based in the available research and evidence – not my opinions. I am basically summarizing what has been researched and published in this post. Of course, I will elaborate on a few things along the way, but I will mostly let the data speak for itself. Let’s start with a little background: Baseball/softball remains one of the safest overall sports to play Nevertheless, traumatic and overuse injuries occur regularly More and more young boys and girls are playing baseball/softball every…Continue Reading

Changing Old Habits In Baseball: Prep for Practice and Competition

Strength training and physical preparation off of the baseball field are getting better on a daily basis. However, once baseball players step in between the lines, the old habits of warming-up still exist. Warm-ups have evolved into a lazy, overlooked, aspect of preparation. Every player jogs to centerfield, touches the fence, and everyone proceeds to get into a circle or lines. Then, everybody goes through arm circles, a cross body posterior capsule stretch, hamstring stretches, flamingos (quad stretch), and all of a sudden, everybody is supposedly ready to throw. While most think that this is sufficient, we wonder why there are so many guys “oohing and ahhing” as they start to throw with horrendous arm actions, practicing getting underneath the…Continue Reading

Saving Your Shoulders

With the rising incidence of chronic shoulder pain and dysfunction running ramped throughout the active population, something needs to be done to protect and rebuild healthy and pain-free shoulders. The actual mechanism of generalized front sided shoulder pain can stem from a host of postural and movement related issues. But without delving deep into the diagnostic pyramid, I’ve found that the single most effective way to remediate common aches and pains along with improving piss-poor posturing is by placing a training emphasis on intelligently hammering the upper back with joint-friendly movements with extremely high volume and frequency. Here are my two staple upper back movements that belong in every single dynamic warm up routine, and a unique hybrid exercise that…Continue Reading

Work Capacity

Rough definition:The volume of work that you can recover from Training More Is Usually Better, If You Can Handle It Plateau, do more, plateau, do more, etc. (simple decision tree to increase/decrease volume) What happens when you can no longer recover well enough to keep doing more, or when you simply get so worn out during your workouts that you can’t do more? WORK CAPACITY General Adaptation Syndrome­ shock, resistance, fatigue Impulse ­ Response Model; Where GAS Comes From Positive Training Effects and Negative Training Effects Work capacity helps minimize negative training effects, and increase rate of diminishment for negative training effects Less metabolic fatigue Less muscle damage Less central fatigue (central fatigue largely tied to metabolic fatigue and muscle…Continue Reading


Football is not just about strength. In fact speed training for football might be just as important as traditional weight lifting... The highest ranked players are more likely to outperform their peers in tests like the 10 yard and 40 yards sprints than they are in the squat or bench press. You could say that speed separates the outstanding from the very good. But you certainly don't have to be the fastest to perform at your best... Which do you think is more important? Acceleration or top speed? Consider this for a moment... The average distance a football player covers in most plays is 15-20 yards (maybe less for a lineman and more for a receiver). Unlike an Olympic sprinter,…Continue Reading