Doing it all with the Alternating DB Bench Bridge

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

DB Bench Bridge

Sometimes we use an exercise to develop strength, sometimes to increases mobility and sometimes we want to activate specific muscles or develop core strength. Well, every once in a while we get lucky and find one that hits all of the above in one shot. That’s the alternating DB bench bridge. [Read more…]

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Half-Kneeling Overhead Med Ball Throw

By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)

Half-Kneeling Overhead Med Ball Throw Top

One of the biggest mechanical disconnects I see when analyzing video from many of our pitchers is the ability to increase leverage on the front leg, from the time of first foot-strike to ball-release. Everyone has different opinions of what is an adequate amount of extension. For me, after analyzing hundreds of high school, college and pro pitchers, I’ve come up with what I consider to be an appropriate range of 20-30 degrees of additional knee extension between first foot-strike and ball-release. [Read more…]

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The Best of 2016 – Baseball Articles

The Best of 2016 – Baseball Articles

By Nunzio Signore (BA, CSCS, CPT, NASM, PES, FMS)

separates-good-from-great-batting

As we begin the new year I would like to look back on 2016 and get a bit reflective. A few years ago I started a series in which we posted the most popular blogs of the year. These are the pieces that received the most traffic, according to our hosting statistics (you can click on the title of each to read the article). It seems to be a favorite of everyone so here we go again… [Read more…]

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What Separates Good from Great?

By Nunzio Signore (BA, CSCS, CPT, NASM, PES, FMS)

separates-good-from-great-top

Today I sat here reflecting on what a great year it has been and how thankful I am for everything that has come my way. [Read more…]

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Bergen Catholic’s David LaManna “96 to 101 in 12 weeks”…

By Nunzio Signore (BA, CSCS, CPT, NASM, PES, FMS)

lamanna-top-image-2When Bergen Catholic catcher David LaManna walked into my facility, athleticism was oozing off of him. The data after his assessment showed us a bat speed of 96 mph, already very respectable for any high school senior. What transpired in the next 12 weeks is a testament to both David’s work ethic and the power of strength training. Last week he walked in and informed us that his bat speed was clocked at 101 mph the previous weekend. He also said he’s never felt stronger. This is no coincidence. Let’s take a look at why. [Read more…]

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Why Most Athletes Never Reach their Maximum Potential

By Nunzio Signore (BA, CPT, CSCS, NASM, PES, FMS)

max-potetial

The path to greatness isn’t a great mystery, it’s been documented by countless of great athletes since the beginning of time. Some people just seem to conveniently look the other way. Here at RPP, I see it all the time in regards to athletic training.

[Read more…]

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Strength Training / Physical Therapy… Making Our Athletes and Each Other Better

PT Top Image

I heard P.T. Mike Reinhold once say that he was a “much better physical therapist because of his knowledge in the strength and conditioning field”.  I feel the same way in regards to the education I’ve received from the physical therapy / rehab community.  I can’t overstate how much better of a strength and conditioning coach it has made me. The bottom line is together we make each other better. [Read more…]

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Deceleration with Split Squat Depth Drop Holds

By Nunzio Signore (BA, CPT, NASM, PES, FMS)

Depth Drop - 1

Today I want to talk about a method of plyometric training that helps us get a great training effect from a number of angles.   [Read more…]

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Interview with Cortland’s Strength and Conditioning Coach Justin Kompf

Microsoft PowerPoint - Presentation1By Nunzio Signore (BA, NASM, CPT, PES, FMS)

Today my interview is with Justin Kompf, the Strength and Conditioning Coach at Cortland College.  For those of you that don’t know, Cortland is a powerhouse in athletics having just recently won five conference titles (SUNYAC) in baseball, women’s lacrosse, men’s track and field, softball and men’s lacrosse.  I am sure Justin’s work has a great deal to do with this success. [Read more…]

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Creating Dynamic Core Stability at Foot Strike

By Nunzio Signore (BA, CPT, NASM, PES, FMS)

Foot Strike Top Image

Avoiding energy leaks in the delivery is what it’s all about in regards to not only increasing velocity but reducing your risk of injury. In the case of young athletes who are still growing or pitchers with laxity (loose joints), from my experience the core seems to be the most common site where these leaks occur. [Read more…]

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