The Weight Room – Not Just “Where the Boys Are” Anymore (Softball Tip #5)

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

Blog 5 -1In today’s post we are covering strength and conditioning tip #5 for softball players. In case you missed #4 please click here.

Back in the day as recent as 25 years ago you didn’t see girls participating in overhead and throwing sports as much as boys did. Thus, the growth plates were not formed to accommodate such a movement. This is where the term “throw like a girl” came about. Well, fortunately that’s all changed. Girls participate in sports just as much as boys do from an early age and require the same strength demands (and even more for ACL prevention) as they’re athletic counterparts. Today we’re discussing the glutes, hamstring and hip otherwise known as the posterior chain. [Read more…]

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Velocity and the Holy Grail (Part 1)

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

Ball on FireIn the pitching world the word “velocity” has become the holy grail. Unfortunately, there is no single thing I could tell you to do to increase velocity as every pitcher is different.  What may work for one athlete may not work for another.  So in this 4 part series, I’ll touch briefly on 12 different topics I think are important and very relevant. Each topic could be a blog in itself, so I’ll try to keep these short and sweet

1. Improving Pitching Mechanics: I tell parents when they walk into RPP that the athlete is the race car, the pitching coach is the driver and we are the mechanics.  We can create a strong, powerful and mobile athlete (much like a dragster), but it means nothing if you have a lousy driver (pitching coach).  Finding an instructor who has a basic understanding of movement and physical anatomy will go far in helping to optimize your mechanics and make your delivery more efficient.

Here is an example.  [Read more…]

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Losing Velocity Late in the Season? …Get Your Hips Back in the Game

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

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There are a number of reasons why pitchers lose their velocity late in the season.  Today we’re going to take a look at hip internal rotation (IR) of the lead leg, which gets hit hard over a long season and can be one of the contributors to loss of velocity.

Continuous pitching throughout a long season (spring, summer and fall) can leave the lower half (hips, glutes and groin) feeling really “gritty” and in turn causing pitchers to make it up by overdoing it up top late in a season causing anterior shoulder and medial elbow pain.

[Read more…]

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Strengthening the Posterior Cuff with “Ball Decelerations” (Softball Tip #4)

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

In today’s post we are covering strength and conditioning tip #4 for softball players. In case you missed #3 please click here.

Blog 4-1Throwing, whether it is overhand or underhand, is one of the single most stressful activities in sports in terms of stress placed on the shoulder joint.

Coaches spend countless hours working on technique but very little (if any) focus is placed on strength training to combat that stress.

The common recipient of this stress is the rotator cuff. The 4 main muscles that strengthen and stabilize the cuff are the subscapularis, supraspinatus, infraspinatus and teres minor. If any of these muscles become weak or imbalanced, major motions of the shoulder become compromised.

Blog 4-2

I once heard a statement that “throwing a ball is basically like throwing your arm away from your body”. It is primarily the external rotators, the infraspinatus and teres minor in the back of the shoulder (posterior cuff) that are responsible for “putting on the brakes” or in other words slowing down the arm after ball release. These are a major focal point in our cuff work at RPP. Strengthening the posterior cuff helps prevent the arm from stopping suddenly and creating a “bang” on the shoulder after ball release.

Ball decelerations are a great drill to strengthen these muscles and our athletes love doing them.  Check out Suffern High School and Akadema Elite’s Gabby Caccamo in the video below:

 

Please be sure to visit our Elite Softball page by clicking here.  The off-season is here and it is time to get strong.

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Not Just Your Ordinary Push Up (Softball Tip #3)

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

In today’s post we are covering strength and conditioning tip #3 for softball players. In case you missed #2 please click here.

Tip #7 - 1Coming out of a long season can wreak havoc on a softball player’s arm. Today we’re going to look at one of the exercises we do at RPP to help put some “oomph” back into the shoulder while at the same time training the cuff muscles to stabilize and fire quicker. [Read more…]

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