My Favorite Articles of the Year

Over the years, I have always published an article at the end of each year that highlights some of the best articles of the year from my website.  I always enjoy looking back at the site analytics to find what my readers thought were my best articles.

However, sometimes I don’t agree, haha!

Sometimes some of the articles that I enjoyed writing the most weren’t the most “popular” when it comes to site visits.  Plus, I now have more websites that you may find my content, like EliteBaseballPerformance.com.

So this year, I thought I would write up a list of my “favorite” articles of the year, instead of the most “popular.”  I bet after reading them, you’ll agree!

Thanks so much to all of you for another awesome year.  For those that like sneak peeks…  We have some BIG stuff in store for 2018:

Online Training

We have just launched our new online training platform with our first flagship program, Champion Strong.  This is based on our most popular programs we use at Champion.  It’s an awesome online program for those looking for an amazing workout program that progresses each month.  You can take it to the gym with our phone app that allows you to view, schedule and log your workout for the day to track your progress.  Plus, there are great exercise demos and educational content.  If you’ve ever wanted to work with us at Champion, this is the program for you!

Our Performance Therapy and Training System

We’ve been alluding to this for a few months but we’ve been working hard to bring together everything I have learned in the last 20 years into a complete system of performance therapy and training.  We’re getting close, but it’s going to be EPIC.

Stay tuned…

My Favorite Articles of the Year

Research Updates on K-Tape, Self Myofascial Release, and Topical Analgesics

This was my favorite podcast of the year.  Lenny and I got together with Phil Page at our annual ICCUS Society meeting and asked Phil to summarize some of the latest research on K-Tape, SMR, and Topical Analgesics.  This was a fun one.  Phil is the best.

 

Should We Delay Range of Motion After a Total Shoulder Replacement?

I recently updated my online program teaching you how I evaluate and treat the shoulder over at ShoulderSeminar.com and added a new lesson on Rehabilitation of the Arthritic Shoulder.  I wrote this article to share some of the research about ROM after a total shoulder replacement.  I think there are still some misconceptions out there.

 

3 Popular Exercises I Am No Longer Using

Sometimes what is popular on the internet and social media is not best.  In this article, I show a few videos of 3 common exercises that I have stopped using, as I just think they aren’t the best.

 

Velocity Down After Weighted Balls and What Pitchers Should Do After Games

This was another fun episode of the podcast where I team up with Will Carroll, Dan Blewett, Kevin Vance, and Dave Fischer to talk about some of the things we learned at the big Sabermetrics meeting in Boston and how they are using it with their high school and college pitchers.

 

Working with the Hypermobile Athlete

This was my favorite Inner Circle presentation of the year.  I sat down with Dave Tilley and talked about some of the things to consider when working with hypermobile athletes.  This is essentially a lot of what Dave and I do each day, so there is a ton of nuggets of info in here for everyone to learn.

 

5 Ways to Get More Out of Self Myofascial Release
Self myofascial release is super popular but often performed poorly.  Follow these 5 tips and you’ll get even more out of performing them in your programs.  I have a bunch of great videos in the post for you to watch.

 

Are Weighted Baseball Velocity Programs Safe and Effective?

This was a review of our 2-year research project that we conducted at Champion in conjunction with Dr. Andrews and Fleisig of ASMI.  I published this on Elite Baseball Performance while the manuscript is in the press as I wanted the information to get out to the public and it takes months for a proper peer review and publication process.  Unfortunately, based on the reaction observed on Twitter, I’m not sure people wanted to hear the results…

 

6 Hip Mobility Drills Everyone Should Perform

In this article, I have 6 more videos going over my favorite hip mobility drills.  This is the cornerstone of most of my hip mobility programs.  I’m not a fan of torquing the joint or working into (or pushing through) end range of motion, which is, unfortunately, becoming more popular lately.  I much prefer these drills.

 

4 Ways to Modify the Squat So Everyone Can Perform

Another great Inner Circle presentation where we look at how different people may present and how that could impact their squat form and mechanics.  This is a very important concept to apply to your clients.

 

What is the Best Graft Choice for ACL Reconstruction?

Lenny Macrina wrote a great guest post discussing some of the options for ACL reconstruction.  We get questions like this a lot on the podcast, so thought an article was long overdue.

 

The True Hip Flexor Stretch

The hip flexor stretch has become a very popular stretch in the fitness and sports performance world, and rightly so considering how many people live their lives in anterior pelvic tilt.  However, this seems to be one of those stretches that I see a lot of people either performing incorrectly or too aggressively.  I talked about this in a recent Inner Circle webinar on 5 common stretches we probably shouldn’t be using, but I wanted to expand on the hip flexor stretch as I feel this is pretty important.

I’ve started teaching what I call the “true hip flexor stretch.”

I call it the true hip flexor stretch as I want you to truly work on stretching the hip flexor and not just torque your body into hip and lumbar extension.  It’s very easy for the body to take the path of least resistance when stretching.  People with tight hip flexors and poor hip extension often just end up compensating and either hyperextend their low back or stress the anterior capsule of the hip joint.

I explain this in more detail in this video:

 

The good thing is, there is a simple and very effective.  Once you adjust and perform the true hip flexor stretch, most people say they never felt a stretch like that before, hence the name “true hip flexor stretch.”

 

True Hip Flexor Stretch

To perform the true hip flexor stretch, you want to de-emphasize hip extension and focus more on posterior pelvic tilt.  Watch this video for a more detailed explanation:

 

Key Points

  • There is a difference between a quadriceps stretch and a hip flexor stretch.  When your rationale for performing the stretch is to work on stretching your hip flexor, focus on the psoas and not the rectus femoris.
  • Keep it a one joint stretch.  Many people want to jump right to performing a hip flexor stretch while flexing the knee.  This incorporates the rectus and the psoas, but I find far too many people can not appropriately perform this stretch.  They will compensate, usually by stretching their anterior capsule too much or hyperextending their lumbar spine.
  • Stay tall.  Resist the urge to lean into the stretch and really extend your hip.  Most people are too tight for this, trust me.  You’ll end up stretch out the anterior hip joint and abdominals more than the hip flexor.
  • Make sure you incorporate a posterior pelvic tilt.  Contract your abdominals and your glutes to perform a posterior pelvic tilt.  This will give your the “true” stretch we are looking for when choosing this stretch.  Many people wont even need to lean in a little, they’ll feel it immediately in the front of their hip.
  • If you don’t feel it, squeeze your glutes harder.  Many people have a hard time turing on their glutes while performing this stretch, but it is key.
  • If you still don’t feel it, lean in just a touch.  If you are sure your glutes and abs are squeezed and you are in posterior pelvic tilt and still don’t feel it much, lean in just a few inches.  Our first progression of this is simple to lean forward in 1-3 inches, but keep your pelvis in posterior tilt.
  • Guide your hips with your hands.  I usually start this stretch with your hands on your hips so I can teach you to feel posterior pelvic tilt.  Place your fingers in the front and thumbs in the back and cue them to posterior tilt and make their thumbs move down.
  • Progress to add core engagement.  Once they can master the posterior pelvic tilt, I usually progress to assist by curing core engagement.  You can do this by pacing both hands together on top of your front knee and push straight down, or by holding a massage stick or dowel in front of you and pushing down into the ground.  Key here is to have arms straight and to push down with you core, not your triceps.

 

 

I use this for people that really present in an anterior pelvic tilt, or with people that appear to have too loose of an anterior hip capsule.  In fact, this has completely replaced the common variations of hip flexor stretches in all of our programs at Champion.  This works great for people with low back pain, hip pain, and postural and biomechanical issues related to too much of an anterior pelvic tilt.

Give the true hip flexor stretch a try and let me know what you think.

 

 

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:

 

3 Popular Exercises I Am No Longer Using

It’s almost 10 years since I wrote one of my most popular articles on this website, My Top 5 LEAST Favorite Exercises.

I still dislike all of those exercises, and today I wanted to share 3 more exercises that I am not going to use anymore. These are pretty popular exercises, so I expect many to disagree with me. I actually have no problem with you using these exercise, I just wanted to share some reasons why I have started to critically assess the value of them, and have considered not performing them anymore

 

Side Planks

Woah, I’m starting by throwing out a haymaker! Side planks?!? But everyone needs side planks!

Side planks are actually a great exercise for the core, and fairly common staple in people’s core programs. But over the years I have found that many people have complained about the impact the side plank position has on their shoulders.

So I would modify their programs. And then it would happen with someone else. And someone else.

I think the position has the shoulder abducted slightly below 90 degrees of abduction and then puts full body weight through the joint in a super orientated force vector:

So I’ve added side planks as an exercise I’m not going to be using much in the future. There are variations that may work that place less strain on the shoulder, like the feet-off-the-bench variation, but other functional activities like weighted carries can likely provide a similar treatment or training effect, while not irritating the shoulder.

Now, realize I am biased. I work with a lot of people with shoulder pain and hypermobility. So perhaps my population tend to not handle them as well. But if my population doesn’t, maybe your population won’t either.

 

TRX Y’s

Next up is the TRX Y. I love the TRX, and the TRX Rip Trainer, two great devices. But I’ve always felt uncomfortable when performing a shoulder Y exercise using the TRX.

The shoulder Y is designed to incorporate upward rotation of the scapula, protraction, and posterior tilt of the scapula. It’s a great exercise for the lower trapezius.

However, when performed on the TRX, the Y exercises is drastically different, involving more scapular retraction and upward shrugging. Plus, the Y exercise is much more subtle, using your body weight, even at an angle, simply overloads the exercise and causes compensation. I think this promotes poor habits.

Just because two exercises may look the same, like the TRX Y and the Prone Y, doesn’t mean they have the same effect on the body.

 

Hip Flexor Stretch

My 3rd exercise is the wall hip flexor stretch. I’ve been pretty vocal on the fact that many people do this stretch poorly, hyperextending their back and placing more stress on their anterior hip capsule than on their hip flexors.

I popularized the use of the True Hip Flexor Stretch to help people shift focus on the right structures.

But even I sometimes felt that some people were Ok to do the standard wall stretch if they were “loose enough.”

You know what, I think those loose people actually just compensated more, like in the below video. So if we are really working on the flexibility of the hip flexors or on anterior pelvic tilt, I think we should all probably be sticking to a variation of the true hip flexor stretch and maybe just leaning forward more, than going back to the wall.

 

I really want to hear what you think, hit the comments below and let me know if you agree, disagree, or have more to add to this list! I don’t hate these exercises for everyone, but for now, these are a few I’m going to use less frequently.

 

 

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.

If you like this type of content, be sure to follow me on Instagram and Facebook, I’ve been sharing a lot of videos like this:

 

The Kettlebell March Drill for Functional Core Stability

We’re big fans of farmer carries and suitcase carries at Champion.

Carries do a great job of developing functional core stability by adding an offset weight to the center of rotation of the body. But carries also offer so many other benefits – from grip strength, to upper body development, to overall athleticism.

Often times, clients with poor core strength or control will compensate during the carry.

If the core can not stabilize the trunk with the added load of the carry, it will compensate by relying on the static stabilizers of the body and rocking back into hyperextension of the back or leaning to the side.

In the below video, Kiefer Lammi, our Director of Fitness at Champion, shows how we have started to modify the carry in these individuals by adding a march. Not only does this promote better core control, it also facilitates training the trunk to remain stable while the distal extremities move functionally. This is one of the fundamental principles to enhance how well people move and perform.

Follow Champion For More

If you enjoyed this video, the team at Champion and I have been producing a ton of great content on Champion’s social media profiles, including regular content for #MovementMonday and #TechniquesTuesday, plus a ton more:

 

How to Choose the Right Medicine Ball

Medicine balls are commonly used for plyometric and power development drills.

The two most common types of medicine balls can be categorized by how well they bounce, high bounce or low bounce.

There’s a time and need for both, but choosing the right medicine ball can easily make or break the effectiveness of the exercise.

A medicine ball that bounces can effectively trigger the stretch-shortening cycle of a plyometric exercise, while a medicine ball with low bounce will place the emphasis on the concentric power output.

How to Choose the Right Medicine Ball

In this video, I discuss this more and show the different emphasis that different medicine balls will produce:

Get More Performance Therapy Tips

I’ve really been publishing a ton of great videos on social media lately, including this series of “Performance Therapy Tips.”  Be sure to follow me on Instagram and Facebook to get them all!

 

The Science of Plyometrics

If you want to learn more, check out my Inner Circle presentation that overviews the neurological basis, phases, and science of plyometrics:

To access this webinar: