I love to use the phrase, “training doesn’t happen in isolation”. In other words, there’s a time to train strength and a time to learn to apply that strength quickly. Post-activation potentiation (referred to from here on out as “PAP”) is a phase we use once harder throwing begins at the mid-point of the off-season with our more advanced athletes to train explosive power.
Continue reading “Training Power with Post-Activation Potentiation (PAP)”
Being efficient and staying healthy as a pitcher is highly reliant on both internal (IR) and external (ER) ranges of motion at the shoulder. In this article, we are going to focus on the IR side of things.
Continue reading “How to Improve Shoulder IR in the Off-Season”
Do you have an arm care program? It’s a question we’re often asked by parents of young athletes. Unfortunately, this question also comes with an expectation that any arm care program would be mostly focusing on band work. This couldn’t be farther from reality. With respect to throwing a baseball nothing happens in isolation, and a great arm care program is no different. I can recount many conversations with parents about arm care. And, when I tell them that it’s about a number of different things, including strength training, I can see it in their eyes. Their response often is “but I’m looking for arm care”.
Let me explain!
In the field of sports performance, we are always looking to improve an athlete’s force and velocity production. By building a bigger “motor” we can improve “horsepower,” giving the athlete the ability to move at higher speeds. In baseball, this can equate to a player throwing harder, bat speed, or getting down the baselines quicker (first step quickness). However, when we build a bigger motor, we also must build better “brakes”.
Continue reading “Training Deceleration in Baseball Players”
Welcome to Part 3 of “Training Better Force Production”.
After developing Ground Force (Part 1) as well as Elasticity / Acceleration (Part 2), we need a more restorative stimulus that works to restore tendon and tissue quality at the muscular and connective tissue level. In this third and final article of the 3-part series, we’re going to talk about doing just that.
In this article, we are going to look at a few major reasons why I believe it is ESSENTIAL to strengthen and create better control in the anterior core. Below is a list of 6 topics which I consider to be pure gold when it comes to becoming more explosive while reducing the risk of injury both on the mound and behind the plate.
Continue reading “Six Key Reasons to Train the Anterior Core”
Strength is the foundation of most athletic movements, and at Revolution Baseball, strength training is at the core of our travel program. Our general thinking is that you need to be strong in order to become a high-performance or even elite ball player. Whether it’s throwing a baseball, hitting one over the fence or running to field a ball, everything begins with a foundation of strength.
Welcome to Part 2 of “Training Better Force Production”.
While we are building the “capacity” to produce more force through overcoming isometrics and deceleration (click here for Part 1), we can also start training the second half of the force equation, which is elasticity and acceleration. This involves training the body’s ability to quickly relax and then re-activate muscles in order to allow the connective tissue to take on a larger portion of the “faster” work.
It’s all about improving elasticity and acceleration, so let’s get into it…
Continue reading “Training for Force… Elasticity and Acceleration — Part 2”
The infrasternal angle (ISA) is an angle formed by the cartilage of the lower ribs and the twelfth thoracic vertebra. This angle spans a spectrum from narrow to wide. Generally, individuals with an ISA > 90 degrees are considered “Wide”, while < 90degrees are considered “Narrow”. It has been our experience through assessments at our facility that most “Narrows” fall between 80-90 degrees, while the “wide” guys fall somewhere between 95-105 degrees. The ISA is a representation of a person’s breathing strategy as well as the balance of the internal and external oblique muscles, and the position of the pelvis.
It’s important to note that although we have had athletes that present as a Narrow, they have excelled on the mound with the mechanics generally found in Wide athletes and vice-versa. So, there are no absolutes in this business. However, the ISA can still tell us a lot about an athlete’s “preferred strategy” both in the weight room and on the mound. Let’s get into it…
Continue reading “The Infrasternal Angle: Another Tool to Help Give Athletes What They Need”
To the untrained eye, most strength programs look the same. But when it comes to training for elite performance as a pitcher or a player, the difference between good and bad strength programs is like night and day. Whether it be posting up on the mound, a lead leg block or first step quickness when changing direction, the rate at which a pitcher or a ball player for that matter can develop force (rate of force development) is one of the main qualities to efficiency in all three movement patterns.
Training for Strength, training for Force and training for Power are not the same thing. But all equally important for elite performance.
So, let’s get into it…
Continue reading “Training for Better Force Production in Pitchers and Baseball Players — Part 1”
