2/8/2015 CO COMP MPLETE TE PERF PERFORMANCE ORMANCE BASEBALL - PDF document

2/8/2015 CO COMP MPLETE TE PERF PERFORMANCE ORMANCE BASEBALL The Performance Pyramid Introductions Courtesy of Mike Robertson • Lance Goyke, CSCS • Ty Terrell, Performance Coach Where do your Performance Coach (IFAST) (IFAST) athletes fit? • Picture not found Where do your athletes spend most of their time? Posture 101: Changing How We Think of Muscles Movement is a skill that needs to be developed and refined, no different than • Posture is a position, whether you be moving or stationary. • The Brain is king reading or writing • Learning is more important than strength • Develop patterns then strengthen them instead of laying strength and speed on top of dysfunction • Tight vs. Long and Short What are your athletes qualified to do? • Think of muscles as “ON” and “OFF” versus tight or loose • POSITION IS EVERYTHING. POSITION MATTERS. • The goal is to maintain good position throughout movement. • The knee bone’s connected to the… hip bone. • How does posture influence… muscles, mobility, movement? 1

2/8/2015 Energy Systems • What does your sport call for? What does your specific athlete need? • Remember the performance pyramid and prioritize the foundation • Where do your athletes fit? Where do they spend their time? The Meat: Baseball Specific • Let’s transition from “ tough training ” to “ smart training ” • You are making your kids slower if you’re beating them down all the time. Let’s watch some videos • Ability to sprint repetitively. Are you explosive all game? Drew Storen Tim Lincecum Justin Verlander Greg Maddux 2

2/8/2015 John Smoltz Trey Ball Hip Position SH SHOU OULDER POSIT POSITIO ION • What position are the hips in? • Why is IR important? • Can you IR at the hips? • What happens if you can’t IR? • Why do you need shoulder rotation? • How do you lose shoulder rotation? • How do you get shoulder rotation if you don’t have it? • What is GIRD? Is it relevant? • Shoulder flexion… how are you getting overhead? RI RIB POSITIO POSITION Demos – No Hip Internal Rotation 3

2/8/2015 UPPER UPPER BA BACK AND AND RI RISK, SK, REW REWARD, AND AND SH SHOU OULDER BL BLADE ADES REALITY RE ITY • • Flat upper back What makes Justin Verlander good? • Buzzword: thoracic • Would I take that from him? extension No. • • Do you need more of it? Compare training a pro to training a semi ‐ pro to training • Can you rotate? Because a little league kid. this dude over here  • You can’t fix Justin cannot Verlander and Tim Lincecum, but you CAN fix a • Do your shoulder blades 10 ‐ year ‐ old. have anywhere to sit? • Aguinaldo, Buttermore, and Chambers, 2007 Tim Lincecum Now let’s watch these videos again Justin Verlander Greg Maddux 4

2/8/2015 John Smoltz Trey Ball Commonly Seen In Baseball Some Training Methods • Band Work – Isolating Rotator Cuff • Lower Body Frontal Plane work • The rotator cuff stabilizes the shoulder as it moves • Your feet are your base. Is your base stable? Or are you walking on stilts? • The rotator cuff DOES NOT just turn your arm • Ex: lateral sled drags, side lunges, quality single leg work. • Anterior Shoulder Laxity/Pain • Posterior Chain Development • Can your shoulder rotate and stay in the socket? • Train ass to throw gas. • Medial Elbow Pain • Integrating rotator cuff • Can your shoulder rotate? • Reach to restore POSITION of the upper body. • Upper body closed chain exercises. • “The Throwers Ten” Closed Chain Upper Body Loaded Push Up • Closed chain = Hands become fixed point on the ground • Now shoulder has a place to sit • Reaching component shuts off back muscles and repositions upper body • Loads the core • Gravity as load (easy to do on the field) • Are you doing your push ups the right way? 5

2/8/2015 Bear Crawl All 4 Belly Lift A New Throwers Ten 1. Scaption w/Reach 2. LTR w/Stable Scap Questions? Comments? 3. Band PNF w/Breathing 4. Sidelying 45s tylterrell@gmail.com lance@lancegoyke.com 5. All 4 Belly Lift (Alternating with Diagonal) 6. Side Lunge 7. Long Seated Alternating Reach Thank You! 6