Healthy Shoulders and Arms (Part 3)… Training the Shoulder

Healthy Shoulders and Arms (Part 3)… Training the Shoulder

By Nunzio Signore (B.A., CPT, NASM, PES, FMS)

Intro Image 2 - Part 3Intro Image 1 - Part 3

In today’s post we are covering Part 3 of Healthy Shoulders and Arms.  In case you missed Part 2 please click here.

The shoulder requires a tremendous amount of strength and mobility to function, making it inherently unstable and prone to injuries.  Rotator cuff surgeries are performed on in excess of 75,000 patients per year in the US.  Improving stability in this region is paramount for overhead athletes and especially pitchers given the undue amount of stress placed on the shoulder.  Although the lower body (especially lead leg Internal rotation) can play a huge role in shoulder mobility and health, for this continuing article we will be dealing with the upper body only.
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Creating Positional Stability – Wall/Ball Stabilization (Softball Tip #2)

By Nunzio Signore (B.A., CPT, NASM, PES, FMS)

In today’s post we are covering strength and conditioning tip #2 for softball players. In case you missed #1 please click here.

Blog 2Creating “positional stability” through training is important in helping an athlete create good power and stability at the same time as actual movement (i.e. throwing, hitting etc.).

Wall/Ball Stabilizations are a great drill to train with by firing off the cuff muscles and keeping the scapula on the ribcage while the arm is in the throwing position.  Below, Akadema Elite pitcher Sam Kaner demonstrates:

A strong stable shoulder is great, but not of much use to an athlete unless it can be maintained while the arm is in motion. Training positional stability is key.  This is just one of the ways we teach stability in our Elite Softball Program. Please feel free to click here for Elite Softball page on RPP’s website or simply sign-up for our newsletter below.

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Nutrition – You Are What You Eat!

You Are What You Eat Image 1By Doug Corbett (NASM, PES, FMS, CET)

Beginning this week we will be starting to feature blogs on nutrition from time to time by RPP coach Doug Corbett.  Doug has been working at RPP since September of 2011 and has played a big role in speaking not only with athletes about their nutrition, but our adult clientele as well.

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From working with hundreds of athletes over the years, I can tell you that almost all of them have one thing in common when it comes to the way they eat.  Mostly they eat garbage.

Breakfast is usually skipped or it is carb and sugar loaded such as cereal or a bagel with cream cheese.  Lunch might be a sandwich with pretzels or cookies.  And dinner is pasta, pizza, fast food, and maybe a few meals throughout the week that are perfect for an athlete.  The problem is a few meals throughout the week are not good enough.

Let’s do some quick math. [Read more…]

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Transferring Power Through the Core – Med Ball Scoop Toss (Softball Tip #1)

By Nunzio Signore (B.A., CPT, NASM, PES, FMS)

Blog 1At RPP we train many young softball players.  A lot of young girls (ages 13-18) struggle with core strength and stability due to extreme changes in their bodies which in turn can affect transfer of power from the lower body to the upper.  This is one of the most crucial movement strategies in softball as it affects not only pitching but hitting and throwing as well.  The med ball scoop toss is a great exercise to teach the transfer of body weight from the back foot to the front, as well as transfer of power through the core.  Here, Suffern High School softball’s Madison Scanlon demonstrates:

If you’re not getting med ball work into your workouts, you’re missing out on an extremely powerful tool to help take your game to the next level!!

Please feel free to click here for Elite Softball page on RPP’s website or simply sign-up for our newsletter below.

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Healthy Shoulders and Arms (Part 2)… Training the Shoulder

By Nunzio Signore (B.A., CPT, NASM, PES, FMS)

Shoulders and Arms - Image 1In today’s post we are covering Part 2 of Healthy Shoulders and Arms.  In case you missed Part 1 please click here.

If you want to throw 90+ MPH, there is no magic pill.  It takes hard work and training to:

1) Increase your overall strength (head to toe),

2) Improve your mobility and stability in the hip, spine, arms, shoulders and legs, and

3) Take #’s 1 and 2 above and add great pitching mechanics to achieve maximum thrust on the baseball.

In case you missed it, #’s 1 and 2 are what we do at RPP.

In this second part of “Healthy Shoulders and Arms” article, we’ll cover some of the variables (as they specifically relate to #2 above) in a comprehensive shoulder program.  For the scope of this article we will assume an assessment (please click here for more on this topic) has been performed and the results exhibited a generally healthy shoulder without any pain.

First, I’ll break down what I feel are a few of the biggest components of a great shoulder care program.  [Read more…]

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