2 Great Exercises to Help You Post-up

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

This article is about correcting a mechanical issue with mobility/stability drills. It is NOT meant to replace adjustments in timing in the delivery by a coach. We always try to coach the athlete into better positions to help feel and move more efficiently on his own before going back to the drawing board / assessment. Continue reading “2 Great Exercises to Help You Post-up”

Customized Summer Strength Training at RPP

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

We’re gearing up for another summer of fully customized strength training for our athletes interested in pushing themselves to optimize their craft.  Every summer we see dedicated athletes torn between pleasing their coach and joining some random summer team to “work their stuff” or taking what is possibly they’re last chance to spend an entire summer gaining a much needed 10-20 lbs, get stronger, improve their velocity or learn a new pitch. The reality is that often they’re experiencing no gains at all or even drops in weight/velo when they return to school in the fall. Bottom line is if your velo has stayed the same year-over-year your training SUCKS! Continue reading “Customized Summer Strength Training at RPP”

The Best of 2018 – Strength Training Articles

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

As we get closer to a new year I would like to look back and get a bit reflective. A few years ago, I started a series in which I posted the most popular blogs of the year. These are the articles that received the most traffic, according to our hosting statistics. It seems to be a favorite of everyone, so here we go again with Part 1, covering the Top 5 most popular strength-related articles of 2018.  Continue reading “The Best of 2018 – Strength Training Articles”

7 Crucial Considerations for Weighted Baseball Training

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

Note: This article was recently published by Inside Pitch Magazine (Official Magazine of ABCA, November/December 2018 issue).

There is tremendous mis-information in the market place about weighted baseball training and I certainly don’t want to create a frenzy so let me start by saying this.  This article isn’t about the pros and cons of weighted ball programs. It’s about the importance and reasons why you should consider (a) including and implementing a thorough assessment, (b) monitoring the dosage and (c) participating in an individualized strength and conditioning program alongside the weighted ball program. Continue reading “7 Crucial Considerations for Weighted Baseball Training”

Customized Strength Training at RPP; The Why and How it Works

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

Every off-season I see dedicated athletes basically spinning their wheels and settling for thrown-together ineffective off-season programming, simply because the location is convenient, or they’re feeling pressure from the travel team they play with to train with them.  The reality is that often they’re experiencing mediocre gains or no gains at all when they should be improving dramatically. They’re settling for acceptable when they should be expecting optimal. Bottom line is if your velo has stayed the same year-over-year your training probably SUCKS! Continue reading “Customized Strength Training at RPP; The Why and How it Works”

Not All Hip and Shoulder Separation is Created Equal

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

One of the main creators of a more powerful throw is the torque we get through a good hip / shoulder separation from the upper half. But when it comes to how much, more is not necessarily always better. Today we’ll talk briefly about why, as well as look at some things we can do in the weight room to help. Continue reading “Not All Hip and Shoulder Separation is Created Equal”

How to Build a More Powerful Delivery through a Stronger Core

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

Anterior core strength deeply affects lumbar extension, which in turn affects the position of the trunk/ thorax (rib cage), which is the “center of the universe” for a pitcher. This serves as a stable platform for the shoulder blades, ultimately affecting the position of the scapula, ensuring great “ball and socket” congruency and a better arm position at ball release when moving toward the plate. Continue reading “How to Build a More Powerful Delivery through a Stronger Core”