Enhance Performance Article Archives

Check out all my articles on optimizing and enhancing performance.  Explore the archives below or click the button to subscribe and never miss another post.


A Really Simple Way to Increase Power

I have a really simple way that we can tweak our programming to increase power development.  And it’s is backed up with scientific evidence that shows you can get a quick increase in power, as well as enhance it even more by training this way over time.

Want to know what it is?

Simple.

Show the person their results.

If you want someone to jump higher, throw harder, or any other power-based movement, simply show the athlete how high they are jumping, how hard they are throwing, or how powerful their movement was.

I wrote a recent 3 Ways Baseball Pitchers Can Use a Radar Gun to Enhance Performance for Elite Baseball Performance that discusses a little bit of this concept for baseball players.  But this can easily apply to anyone looking to improve their power.

Have you ever played around with a vertical jump test to see how high you can jump?  No matter high you jumped on that first attempt, what did you do every time on that second jump?

Try to jump higher, right?  Of course you did, we all do!

 

Extrinsic Feedback and Knowledge of Results

In the motor learning world, this is a form of extrinsic feedback is referred to as “knowledge of results.”  This can be used to give immediate feedback to the person to enhance their technique, but also to provide motivation.  We see this all the time, especially in athletes who are competitive in nature.

We know that using external feedback and knowledge of the results in the sports performance world helps increase power output.

For example, one study using external feedback and knowledge of results was shown to help improve vertical jump performance.  In a 2014 study the Journal of Human Movement Science, it was shown that using feedback of vertical jump height performance results in an immediate increase in vertical jump performance, as well an 18% improvement in jump height over a 4-week training period.

In a recent study in the Journal of Human Kinetics, it was shown that if athletes were able to see their throwing velocity, the players were able to enhance their velocity by 4x more than if they did not know their speed.

Another past study compared the throwing velocity of youth when instructed to “throw the ball hard” vs the same instruction with knowledge of results using a radar gun.  Again the study showed that simply instructing the athlete to throw the ball harder does not increase velocity as much as when they can visually see the results.

In another interesting study in tennis players, it was shown that training for 6-weeks with feedback of serve velocity had a significantly greater improvement in velocity than a group that did not know their results.  But what is most interesting, is that this same group stopped training with external feedback of their velocity and still showed that the velocity improvements were retained 6 weeks after the program.

So it’s pretty clear, showing a person their results:

  • Has an immediate increase in power
  • Has a larger increase in power when performed over time with a training program
  • Has carry over to maintaining enhanced power even after stopping the training program.

Looks like a win, win, win to me.

 

Increasing Power with Velocity Based Training

So how do we do this in our programs?  We try to make sure our clients know their results.

This concept isn’t new, its essentially velocity based training.  The team over at Science for Sport have a great article on velocity based training that you can check out for more details.

There are several devices on the market that can accomplish this for the strength and conditioning world.  Vertical jump test kits, jump mats, the G-Flight unit, and others are all great.  Some devices like the Keiser units show the power output on a screen.  There are some devices that can be applied to a barbell like the Tendo Unit or GymAware.  There are some newer accelerometer based devices that can also be used for a wider variety of activities, such as the PUSH band.

These are all great but come with various budgets, you’ll have to see what works for you.  But one thing most of these don’t do well is help with rotational power.  Maybe I am biased as I work with a lot of baseball players, overhead athletes, and golfers, but this is a huge area to focus on at least in my world.

One way that we apply this knowledge with our rotational athletes is with medicine ball power drills and a simple radar gun.

In this video, you can see we are using a radar gun set up to monitor the ball velocity.  The athlete is encouraged to ramp up his intensity on subsequent throws until he reaches his maximum velocity.  We’ll record this and try to improve over the course of his program, just like we would by recorded weights during his lifts.

We work with a lot of rotational athletes at Champion, so we use a lot of medicine ball drills.  So using radar guns is super simple.

I’ve personally been using the Pocket Radar in the gym and think it’s perfect.  Compact, simple, and affordable.  We’ve compared it to the more radar expensive guns, and it’s always just as accurate, but so much easier to use.

The new Smart Coach model is awesome, it can connect to an app on your phone or tablet via bluetooth, or even an external display.  This is what we’ve been using at Champion and everyone has loved it.

 

A Simple Way to Increase Power

So keep this in mind when you are building programs that are designed to enhance power.  A simple, effective, and scientifically backed way to get even more out of your programs is to make sure the person know’s their results.  By using this form of external feedback, you’ll not be able to track progress better, you’ll also get more power out of your clients.

What other methods or devices have you used to take advantage of the knowledge of results external feedback mechanism to enhance power?

 

 

 

Do You Want to Learn More About Optimizing Movement and Enhancing Performance? 

I’m really excited to be launching my brand new course for rehabilitation and fitness professionals looking to help people restore, optimize, and enhance performance.   It’s my Introduction to Performance Therapy Training course.

And you know what the best part is???

It’s absolutely FREE!

Check out the information and video below, and click the link below to enroll today!

 

Introduction to Performance Therapy and Training

If you’re anything like me, I’m sure you’d love to work with more highly motivated people, and even athletes, that want to focus on improving their performance.

But I remember not really feeling prepared for this or knowing how to get started, I really felt overwhelmed. We all learned the basics, but no one really teaches you how to optimize movement and enhance performance.

Over these years, I’ve learned a ton. Good and bad! But everything I have learned has shaped what I do, and it took some time and experience to realize this.

There so much info out there, but people tell me all the time they’re still confused and that they feel like they just start treatments and training programs and aren’t even confident that they choosing the right ones!

Check out this video for more of what I mean:

 

Enroll in My Course for FREE

I want to help.  When we started our facility at Champion PT and Performance, one of our biggest goals was to develop a simple system for our physical therapists and strength coaches to help people move and perform better.

My Introduction to Performance Therapy and Training program will teach you our 4-step system at Champion to assure you have everything you need to start helping people move and perform better.

Introduction to Performance Therapy and Training

Best of all, it’s absolutely free to anyone that signs up for my Newsletter. You’ll get all my best articles straight to your email, and immediate free access to the course.

Thank so much, hope you enjoy!

 

 

 

 

 

 

 

Strength Training for Runners

There are still a lot of misconceptions about running and how to best train runners to minimize injuries and enhance performance.

Part of the problem is that there is a low barrier to entry to running.  All you need to do is start running, right? No gym membership, no equipment, heck most people don’t even do anything to prepare themselves for running.  They just decide to start running.

For recreational runners, running also tends to be a fitness choice.  Many people pick a way to get in shape and start exercising, and feel like they need to choose.  Do I want to do strength training or do I want to do cardio work?

Competitive runners also have some misconceptions when it comes to training to enhance their performance.  In the past, many have believed that strength training will bulk you up too much, make you less flexible, and may even slow you down.

There is no doubt that running requires cardiovascular conditioning.  But we can’t ignore how the rest of the body is biomechanically involved.  

Let’s simplify running a little more.

Running is a series of little jumps.  The rear leg has to propel the body forward.  The stride leg has to absorb force.

To minimize your chance of running related injuries and enhance your running performance, you need to understand both of these concepts.  

The key to both of these is strength training.  We can build tissue capacity to handle these forces much more efficiently, especially if we build a specific strength training program for runners with these two concepts in mind.

 

Strength Training for Runners

When it comes to runners, my go-to resource for injury rehab and performance enhancement is Chris Johnson.  Chris has an excellent website and clinic that specializes in runners.  He’s helped me a ton over the years.

Chris has an amazingly comprehensive book right now, Running on Resistance: A Guide to Strength Training for Runners.

We had been talking online recently, and I thought that my readers needed to benefit from Chris’ amazing knowledge on runners.  So we sat down and talked about the book, as well as a bunch of other topics related to strength training in runners:

 

Running on Resistance: A Guide to Strength Training for Runners

If you’re interested in learning more, Chris’s book is an amazing resource for both runners, as well as rehab and fitness professionals that want to work with runners.  It is a detailed guide and program to building capacity, becoming more resilient to injuries, and enhancing running performance.

Chris was nice enough to extend a special 15% off discount just for my readers.  Check out the book below:

 

 

The 5 Biggest Mistakes People Make Returning to Training After a Shoulder Injury

Today’s post is an amazing guest post from two of my colleagues at Champion, Dave Tilley and Dan Pope. It’s really an honor to get to work with these guys everyday, as they are some of the brightest minds in the performance therapy and training industry right now. They recently release an educational product that I recommend everyone check out called Peak Shoulder Performance, learn more about it below, plus take advantage of a special discount for my readers!


We are very fortunate to work at a facility that is on the cutting edge of shoulder rehabilitation and sports performance. As a team at Champion, we have combined our ideas in a collaborative format to innovate some of the most effective methods for optimal shoulder training.

We have also been very fortunate that our professional work has given us first-hand experience helping a very diverse population of clients for shoulder-related issues. We have been lucky to see the systems we’ve created at Champion successfully help clients with shoulder injuries who are Division 1 and professional athletes, elite gymnasts, internationally competitive Olympic weightlifters, CrossFit games competitors, power lifters, and some of the most intense general population fitness enthusiasts out there. We can be very honest in saying that these people push their shoulders to the absolute limit with training and competition.

We mention these things not to seem egotistical or to brag. It is to highlight that a properly designed rehabilitation and performance program can get someone back to the highest level of training in sports.

The 5 Biggest Mistakes People Make Returning to Training After a Shoulder Injury

With this being said, we have found helping someone return to these highly demanding training environments following a shoulder injury is one of the trickiest areas to navigate. The knowledge our mentors have taught us and the experiences working with clients at Champion has given us some great insight to this challenge. We’ve experienced what works, what didn’t, and what really derails people when trying to get back to the training they love. In an effort to help readers out, here are five of the most common errors we see made when trying to return back to training following shoulder injury.

1. Rapidly Increasing Workload When Pain is Gone, or When Athletes are “Cleared”

This is without a doubt the most common error we have made as younger clinicians, and see others make regularly. Nothing is more exciting than when an athlete comes into the clinic saying they have been pain-free or got cleared by a doctor to train. However, we have to be very cautious about how much work we allow people to return to following shoulder injury.

Maybe you’ve heard clients say this:

“My shoulder was feeling much better so I jumped back into training. My pain has flared up again pretty bad. What happened?”

Yikes, not fun. We’ve had that stomach dropping moment more times than we care to admit. But, these things happen and it’s how we learn. With that said, it often feels like a problem that could have been avoided.

To help with this, we recommend you educate clients early in the rehabilitation process. Once you start feeling better, it’s not time to return to training full on. Things may be feeling great, but we still need to follow the continual game plan of progressive loading.

Start with the educational process, and then implement an objective plan of attack for rehabilitation. Things to keep in mind are the basic shoulder demands seen in a traditional training program. Things like vertical pushing and pulling, horizontal pushing and pulling, rotator cuff maintenance care and dynamic stability all come to mind. The plan must be outlined well in advanced and must take into account goals, timelines, and mild fluctuations in progress. If we plan and execute fully on this plan we can avoid athletes having flare up when they return to training.

2. Not Restoring Unilateral Strength Symmetry Before Bilaterally Loading The Shoulder

Everyone is going to have a dominant arm, and many sports require asymmetry for success (throwing sports come to mind). With that said, we see clients every week at Champion who continue to have shoulder pain because they failed to regain the most basic foundation of unilateral shoulder strength and stability before jumping back to training. Must people want to jump back into more fun exercises like bench pressing, pull ups, and push-ups before restoring symmetry.

We have to remember that with almost all shoulder injuries or pain comes protective inhibition and some degree of minor disuse atrophy. The severity of strength loss ranges widely based on the nature and severity of the injury. This is without considering that there may have been unilateral imbalances (right to the left) or training imbalances (push to pull ratios) that may have contributed to the injury in the first place.

At Champion, for athletes that are not asymmetrically biased, we like to see an objective 85% – 90% symmetry index for their baseline strength before progressing to advanced bilateral shoulder exercises in training. Sometimes we do this with dynamometers for basic strength. Other times we follow more multi-joint exercise comparisons for single arm floor presses, single arm pulldowns, single arm bent over rows, and 1/2 kneeling presses. If someone can single overhead press 40lbs for five reps on their uninvolved shoulder but struggles to get five clean repetitions with 20lbs on their involved side, returning to a bilateral barbell press may not be the best route at that time.

There is large variability based on the injury, athlete, and sport, but we suggest trying to write programs that close the gap and then focus in on more progressions. Again, it can save a lot of headaches down the road.

3. Treating the Cause of Shoulder Pain, Not Only The Site of Pain

This is very cliché in the Sports Medicine world, but remains extremely important. As Brandon Buchard says, “Just because it is common knowledge, doesn’t mean it is common practice.”

Before creating a return to a training program for a client, ask yourself,

“Have I considered all of the variables that may have contributed to this shoulder injury in the first place.”

Common overlooked factors include workload ratios, technique, programming, problems in joints adjacent to shoulder joint (lumbopelvic, thoracic, elbow), necessary baseline range of motion, strength, and exercise selection.

Now, there may be too many factors to address at once. Some factors may be out of your control. With that said as medical providers, athletes, and sport coaches we should try to tackle as many as we can. We should aim to educate the client as much as possible. Prioritize the main issues and have an open conversation with the client, parent, or coach for why addressing these issues is so important for both performance and re-injury risk. This drastically helps minimize a recurring problem snow balling down the road.

4. Medical Providers Not Creating Individualized, Objective, Return to Fitness Programs

This point goes in line directly with number one. Without a detailed roadmap for getting back to training goals, athletes often feel scattered and overwhelmed. I have found the best method is to start with a conversation on the primary goals or when the athlete desires to be back to sport. From that date, you can reverse engineer the progressions in training needed to aim for that end goal. Once the timeline is established, you can create a progression of exercises, sets, repetitions, and metabolic work in a periodized fashion. Here is a simplified example I use all the time at Champion

Goal: Pain-Free Body Weight Pull Ups in 2 months

Week 1 & 2:

  • Half kneeling single band pulldowns with bent elbow
  • 4×10, 2x/week, with 3-second eccentric tempo
  • Starting in 150 degrees of shoulder elevation and progressing to full 170 of shoulder elevation

Week 3 & 4:

  • Kneeling single arm Kieser or Weight Stack Pull Downs with bent elbow
  • 4×8, 2x/week, with 3-second eccentric tempo
  • Once 90% symmetry established, switch to bilateral Keiser/Weight Stack Pull Downs

Week 5 & 6:

  • Self-spotted pull-ups, standing on box for lower body assistance as needed
  • 5×5, 2x/week, focusing 1 second top and bottom hold

Week 7 & 8:

  • Progression to appropriate band assistance for 5×5, 2x/week
  • Reducing assistance until light or no band is needed

The exercises, sets, reps, and progression rate can be adjusted based on the injury type, client, and training age. Educate clients that the initial program you write is just the first attempt, and that you may need to adjust on the fly based on good or bad days. There may be small amounts of pain, but we personally tell people no more than a 3/10 and it can’t last for more than 24 hours.

Remember it’s less about the specific exercise prescription, and more about understanding the principles underlying the goal the client says they have. Doing this for the primary movements can be extremely helpful for the client and help you design a better program.

5. Not Continuing Basic Soft Tissue and Cuff Care for Maintenance

This is another shockingly common problem that comes up following successful reintegration to training. Athletes and coaches must remember that just because there is no pain, doesn’t mean you’re back to full function. As athlete’s train more they naturally acquire soft tissue stiffness, fatigue, and imbalances around their shoulder joint. This is variable based on the repetitive activates they are doing. Most commonly, we see the latissimus dorsi, teres major, pecs, upper trap, and subscapularis as culprits that cause losses in basic range of motion. Letting this slowly creep up is an easy way for pain to creep back in.

We must be dedicated to regular soft tissue management, strength balance work and high-level cuff strength. This is for a very similar reason as above. The more athletes tend to train, the more they focus on larger primary muscle groups and miss the same amount of development for their smaller stabilizers. When this imbalance creeps up it may create a situation for injury.

In an ideal world, the importance of this has been explained to the client and they maintain visits coming to see you as a provider. Manual therapy, hands-on strength work, and tweaking programs based on changes are incredibly helpful for athletes to get the most out of their shoulders. We are proud to have a lot of athletes realize the importance of this and continue to come on a bi-weekly or monthly basis for tune-ups.

Bonus – Lack of Communication Between All Parties

Open communication with parents, sport coaches, trainers and physicians is essential for athletes returning back to sports. Everyone needs to be on the same page with the athlete’s rehab. If any link in this chain is broken, athletes can be left frustrated and injuries can linger around. Having this communication ensures the bridge back to performance is successful and each professional is doing their part for the athlete.

If the athlete is an individual competitor, the most critical communication is between yourself and the athlete. The more transparent you can be, and the more open you are to answering athlete questions, the better.

Never be afraid to answer questions or concerns that come up. Be honest about the reality of ups and downs for returning to training, and also the possible positive or negative outcomes that come with big decisions. Discussing timelines, pain levels, proactive exercises, and prognosis can really ease the athletes mind and help them establish high levels of trust with you.

For what it’s worth, we have found that the higher the level of the athlete, the more they value honest and open communication. High level athletes are just people, and really appreciate the down to earth professionals who have their best interest in mind above all else.

Peak Shoulder Performance: The Ultimate Guide to Getting Out of Pain and Returning to High Level Fitness

If you enjoy this information, we’re happy to say it’s just the tip of the iceberg on how we approach returning to training after a shoulder injury. If you want to learn exactly how we return athletes back to high level fitness after a shoulder injury, be sure to check out our recently released online course that has been very well received.

We dive deep into the exact exercise progressions, principles, and maintenance care we use on athletes every day. This course is intended to help athletes themselves, medical providers, and coaches better understand this often-frustrating topic.

We know this information can help a lot of people, so we are going to offer a monster deal and chop off $50 from the original price just for Mike’s readers this week. Check out the link below to learn more, and enter “Reinold50” to cash in on the discount, good for this week only!  Offer ends Friday 3/9/18 at midnight EST:

 

 

Dan Pope DPT, OCS, CSCS, CF L1
CEO of Fitness Pain Free
Dave Tilley DPT, SCS, CSCS
CEO of SHIFT Movement Science

 

 

3 Things Baseball Players Need to Develop Elite Pitching Performance

There is no magical answer to the question, “what are the best pitching mechanics?”  Take a look around Major League Baseball and you’ll see an endless amount of mechanical variations.

There’s definitely not just one way to throw a baseball.

However, some key moments in the delivery do tend to be more consistent in elite baseball pitchers than many think.

I’ve always considered the wind up more of the dramatical part of the delivery, often times allowing some unique “flare” for each pitcher.  It’s almost like a peacock showing their feathers.  The windup sets the stage for what is to come but doesn’t really have much force or stress seen.

However, everything changes when the foot hits the ground.

Take a look at the moment of foot contact between these three pitchers (photo credit is from Rob Friedman and his amazing collection of pitching gifs):

How to Develop Elite Pitching Performance

And these three at the moment of ball release:How to Develop Elite Pitching Performance

All of a sudden, we start to see very similar mechanics, even though how they got to these positions differed dramatically.

Sure, you are always going to find anomalies, that’s why they are Major League Baseball pitchers.  But I don’t think it’s in anyone’s best interest to try to emulate the mechanics of that one goofy big leaguer.

To truly understand how to best train youth baseball pitchers, we must understand 3 things:

  1. What do elite level baseball pitching mechanics look like?
  2. What are the mechanical faults most common in youth baseball pitchers?
  3. How does youth pitching mechanics change as they age?

Once we understand these factors, we can then develop programs to help facilitate their natural development.  It is extremely important to base our pitching instruction on the science of baseball pitching mechanics.

We sat down last year with my team at Champion PT and Performance and The Farm Baseball Academy to discuss these exact 3 questions to help develop our Elite Pitching Performance Program.

Our youth and high school baseball pitchers should strive to develop sound pitching mechanics at an early age.  Then, once the master the basics, we can start focusing on their long term development based on the above 3 points.

 

Youth Baseball Pitching Mechanics

A recent research study performed by Dr. Glenn Fleisig and the team at ASMI did an amazing job of following several youth baseball pitchers to see how their pitching mechanics changed as they aged, and how this compared to elite baseball pitchers.  The authors followed a group of youth pitchers and assessed their mechanics yearly from age 9 to age 15.

For first time, we now have a more clear pitcher of how youth baseball pitchers slowly develop into elite pitchers.

Using this information, we can build not only better training programs for baseball pitchers to perform, but also a several year curriculum to develop elite pitching performance as they age and mature.

The researchers discussed a few main findings:

  • Stride length – Youth baseball pitchers had a shorter stride length than elite pitchers
  • Open landing – Youth baseball pitchers landed in a more open position than elite pitchers
  • Land with too much Shoulder ER – Youth baseball pitchers shoulder was too far into layback early in their delivery when foot plant occurred than elite pitchers
  • Trunk separation – Youth baseball has less separation of their hip and shoulder than elite pitchers

How to Develop Elite Pitching Performance

Interestingly, pitching velocity has been correlated to both trunk separation and stride length in youth pitchers, so these findings are even more important.  These appear to be two very important things that youth pitchers do with their mechanics that may be holding them back from being elite.

 

The 3 Keys to Enhancing Pitching Performance

Based on the two reports above, we identified three big keys to enhancing pitching performance that we wanted to assure we built our programs around:

  1. Develop hip and shoulder separation
  2. Develop linear and rotation power
  3. Develop lower body drive and intent

We considered this the foundation of our pitching performance programs.  Anything else, like working on long toss or weighted ball programs prior to developing this foundation would be focusing on the wrong things in my mind.

I always say that in baseball pitchers, the lower body develops the power, the core transfers the power, and the upper body dissipates the power.

 

Develop Hip and Shoulder Separation

The first key is developing the ability to separate the hip and shoulder.  This will help land in a more closed position and develop the ability to transfer the force from the legs to the arm and eventually the ball.

While mobility of the hips and spine is a huge factor in developing separation, core stability is also important to control the mobility.  In youth, I see many that don’t have any issue with the mobility to achieve separation, they simply don’t have the core control.

 

Develop Linear and Rotational Power

The next key is to train baseball pitchers to develop linear and rotational power towards the plate.  The body is inherently strong moving forward and back, and less so moving sideways and rotation.

Linear and rotation power is something that needs to be developed.

 

Develop Lower Body Drive and Intent

Once proper trunk separation is established, and linear and rotational power of the lower half and core is developed, then we can focus on developing lower body drive and intent down the mound.

This would inherently increase stride length and help land in a more closed position.

It’s amazing to me how many kids essentially throw with their arms, and not their lower half.  Take a look at our three pitchers here slowly developing drive with their lower half:

How to Develop Elite Pitching Performance

I do believe that intent is something that needs to be taught to many youth baseball pitchers, but many simply just don’t have the mobility, strength, and stability to drive down the mound.

 

How You Can Develop Elite Pitching Performance

Champion online baseball performance training programThe above information is what I consider to be some of the most important things to focus on when developing pitchers.  As I previously mentioned, this has become the core of our Elite Pitching Performance Program at Champion.  We have so many athletes, from Little League to Big Leagues, using our programs to maximize their performance.

But I know not everyone can train with us.  That’s why we wanted to build a program anyone can follow online.

We are really excited to now offer online versions or our training programs!  I teamed up with Champion Strength Coach Nick Esposito to take our acclaimed programing and build an online version anyone can follow so we can help more people all over the world.

We have our advanced program for high school, college, and pro athletes looking to maximize their performance, as well as a youth version for those younger athletes looking to start building an amazing base.  The programs build complete athleticism, including baseball-specific strength, power, mobility, agility, and even an integrated arm care program.

 

 

 

The Science of Weighted Baseball Training Programs

Weighted baseball training programs to enhance pitching velocity are becoming more popular each year.  However, there are so many questions regarding the proper use of  weighted baseballs:

  • Are weighted baseball training programs effective at improving pitching velocity?
  • If so, why do weighted baseball velocity programs work?
  • Does everyone gain velocity with weighted ball programs?
  • Are weighted baseball programs safe for everyone to perform?
  • Do we know the long term implications of these programs?

We still do not know many of these answers.  There are a bunch of great facilities around the country that are pushing the limits with not only training with weighted baseballs, but also attempting to collecting data to help answer some of these questions.

We are getting better everyday, but there is still a great need for more information.  Like anything else, the pendulum is swinging towards the side of pushing the limits.  I’ve discussed this in a past article on baseball velocity programs and essentially noted that I felt we have not found out the most appropriate dose, and are simply are overdosing.  We need to fully understand the science of these programs before we let this swing too far.

 

The Science of Weighted Baseball Training Programs

We have just recently finished a 2-year study looking at the safety and effectiveness of weighted baseball training programs at Champion.  Lenny Macrina and I conducted the study in collaboration with ASMI, Dr. Glenn Fleisig, and Dr. James Andrews.

This is the first real research study looking at the way a 6-week weighted baseball training program effects pitching velocity, arm stress, range of motion, strength, and most importantly, injury rates.

The results are eye-opening for sure.

As many of you know, planning, conducting, and publishing a real research project takes time, often years from the beginning to the eventual publication.  It must go through a strict review to assure safe methodology and a lengthy peer-review process to assure there is no methodological flaws or bias that may be skewing the data.

It’s great that many people around the internet are discussing the data that they collect at their facilities.  This is a great first step in becoming better as a group of professionals.  but without careful scrutiny of their research design, methodology, statistical analysis, and results, it’s tough to call that data “research.”  There are so many variables that could skew the data, it’s hard to draw accurate conclusions.

Our project has been presented at numerous scientific meetings and is currently submitted for publication.  It’s actually been nominated for the Sports Physical Therapy Excellence in Research Award.

Are Weighted Baseball Velocity Programs Safe and Effective?But because it takes so long to get to publication, I wanted to write a summary of our findings.  I recently published this on EliteBaseballPerformance.com, an amazing website I have started dedicated to providing trust worthy information to advance the game of baseball.

Click below to read my summary of our research project on EBP, and please be sure to share this with any baseball player, parent, coach, rehab, or fitness specialist that may work with baseball players:

 

 

How to Perform Lower Body Plyometrics

The latest Inner Circle webinar recording on How to Perform Lower Body Plyometrics is now available.

How to Perform Lower Body Plyometrics

This month’s Inner Circle webinar is on How to Perform Lower Body Plyometrics.  In this presentation, I demonstrate the different types of plyometric exercises you can perform for the lower body and show some of my favorite progressions.

This webinar will cover:

  • The different types of plyometric exercises you can perform for the lower body
  • How I progress from two leg to one leg drills
  • How I progress different planes of motions
  • The keys to choosing the best exercise for your goal

To access this webinar:

 

5 Ways to Get More Out of Self Myofascial Release

With the popularity of self myofascial release skyrocketing over the last decade, we’re seeing people rolling all over the place.  And for good reason…

Foam rolling helps you feel and move better.

Foam rollers are great, and I have talked about other self myofascial release tools that I highly recommend you try.  But it’s not always just about WHAT you are using to roll out, it’s also about HOW you are performing self myofascial release that is important.

If you combine some of our basic understanding of functional anatomy with our understanding of movement, we can really enhance how you perform self myofascial release to get even better results.

5 Ways to Get More Out of Self Myofascial release

To illustrate this concept, I wanted to share 5 videos demonstrating how you can enhance how you perform self myofascial release.

Reduce the Surface Area

My first video discusses the concept of reducing the surface area while rolling.  Again, foam rollers are great.  But depending on the tissue you are focusing on when rolling, you may want to reduce the surface area.

When you get used to foam rolling and are looking for a deeper sensation, putting the same amount of body weight on a smaller surface area will obviously increase the applied pressure.

This is also helpful when you are foam rolling an area that is hard to place full body weight on the roller, like the calf, as you will be able to apply more pressure.

 

Roll in 360 Degrees

In the next video, I discuss the ability to use a mobility sphere to be apply to easily alter the direction of rolling, instead of just back and forth using a foam roller.  This is one of my favorite progressions.

 

Hold a Spot

Often times when rolling, you’ll find one spot that is really tender.

Once you find a tender spot, combine our treatment technique of sustained pressure on the area.  Stop rolling and hold pressure on that spot for 10-30 seconds.  The goal is not to crush the spot, but rather to gentle hold and increase pressure as the tenderness subsides.

You’ll be surprise how the spot will decrease in tenderness after holding the spot.

 

Add Active Motion

The next variation is also a simulation of our treatment techniques, this time a pin and stretch.  Again, when you find a tender spot, hold it for a duration, then add some active motion of that muscle group.

Focus on slowly moving the muscle through full range of motion while sustain pressure.

Move Another Muscle

On a similar note, you can also pin one muscle and stretch an adjacent muscle.  The example I use in the video below is the hamstring and adductor group.  You can pin the adductor and slowly flex and extend the knee to move the hamstring.

 

These examples are just 5 of the many ways we enhance self myofascial release with our patients and clients at Champion.  I’d love to hear what you do as well.  By combining some of our treatment concepts, we think you can really get a lot more out of your self myofascial release.

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