Got warm-up

Static stretching or dynamic stretching (flexibility)? Honestly no one seems to really be on the same page. When it comes to the WARM-UP, some promote static stretching only, others dynamic flexibility, some advocate both along with foam rolling. So who's right and is anyone really wrong?

Here's a few points of interest to consider when deciding which flexibility/stretching protocol for (pre-activity) warm up might be best for you and your ballplayers:

Static stretching

• Slow & controlled movement followed by holding stretched position for a period of time (upto 30 seconds). 
• As the muscle is stretched (lengthened) it relaxes causing muscle stiffness to decrease. This reduction in muscle stiffness can minimize force production; affecting ability to produce power.
• Does not reduce post exercise muscle soreness 
• Considered a better alternative for the cool down
• Reduces soft tissue tension which can support ROM and mobility

Dynamic flexibility

• Requires acceleration & deceleration of movement patterns; excellent carryover for on-field performance. 
• Increases core temperature
• Increases blood flow to working muscles
• Excites nervous system - benefiting force production
• Enhances joint mobility
• Includes movement patterns such as: jog, back pedal, skips, butt kickers, cariocas, shuffles, inch worms, etc, etc

At Five Tool Baseball, dynamic flexibility is our preferred method for warming-up prior to our in-gym or on-field training sessions. Furthermore,  our warm-up programs can be enhanced by implementing "specific" functional exercises to match the main focus of the training session - such as 'Push', 'Legs/Hips' or  'Pull' dominant. As an example, we may perform light standing band presses or stability ball push ups when the focus of our training day is  'Push'. Same approach is taken on 'Legs/Hips' and 'Pull' training days.

Regardless of your own position on stretching, train hard, train smart and...

Out train the game.

AB

Angels sign Rincon

Relief Pitcher, Juan Rincon has been training with Five Tool Baseball for the past 2 years.
After being released by the Dodgers at the end of spring training 2011, Juan continued his strength training, conditioning and throwing programs with FTB preparing for the 2011 season with the Bridgeport Bluefish of Atlantic League and winter ball in Venezuela.

After a private and encouraging bullpen session for members of the Angels Front Office, Juan signed a minor league deal with the Los Angeles Angels on Friday February 24, 2012.

His foot is in the door. Now it's time to get to work and show why he belongs on the hill.

Out train the game!

Adam

Anibal wins Arbitration

The off-season leading into the 2010 season is when it all started. It was then that Anibal Sanchez and I were introduced to each other and began a strength training program that transformed not only his body but also his career. Although the previous 4 years he had been a MLB Starting Pitcher with the then Florida Marlins, much of those 4 years he was unfortunately plagued with injuries and/or spent time on the DL.

Fast forward to the 2010 season, Anibal makes all 32 starts, stays off the DL and out performs expectations. Based on this performance he is awarded a $3.7mil salary for the 2011 season.

Knowing he wanted more from the 2010 season, Anibal and I train for the 2nd consecutive year getting him more than game ready for the 2011 season. The 2011 season resulted in career highs in Innings Pitched (196 1/3) and Strikeouts (202) while making all 32 of his scheduled starts and remaining healthy and off the DL.

For his 2011 efforts the Miami Marlins offer Anibal $6.9mil. He declines, seeking $8mil through arbitration. This morning (Monday, February 6, 2012), while putting the finishing touches on our 3rd consecutive year training together, Anibal wins his arbitration case. There is no doubt in my mind that our off-seasoning performance training played a role in the success he experienced on the field over the past two years.

To all the baseball strength training coaches, what we do does matter and what we do can make a difference in a ball players performance and career.

Training Anibal over the past 3 years has been one of the most rewarding, and inspirational periods of my career. The transformation of his career has only just begun.

Looking forward to what the 2012 season brings.

Out train the game! Anibal does...

Rotational Superset Training Part 2

In my previous blog dated December 2, 2011, I referenced a PUSH/Pull rotational superset combination that supports the rotational movement patterns typical of baseball. The following represents a PULL/Push rotational superset that is also driven thru the transverse plane having a great impact on rotation and developing core stiffness.

SUPERSET

(A1) 1-ARM(1A) DUMBBELL(DB) BENT-OVER ROW:
This is a great unilateral exercise for back muscles; requiring a strong core




(A2) 1A STAGGERED STANCE(S/S) CABLE PUSH:
This is another great unilateral exercise that is driven thru the transverse plane requiring a strong core. In addition to developing core stability it targets chest, shoulders and triceps. As with the 1A S/S CABLE ROW (December 2, 2011 blog) this exercise also has a positive benefit on the rear leg hip flexor.




Be sure to train both sides.

Train hard, train smart. And as always...

Before you play the game, OUT TRAIN THE GAME!

Power Endurance & Conditioning Drill

Im from the school of thought that long distance running/jogging doesn't make a whole lot sense for baseball performance training. That being said, the following is one of my favorite power endurance conditioning drills that includes four 100 yard shuttles with each one separated by four different leg exercises. It looks like this:

Sprint 100 yards (4 x 25 yards*)
20 Bodyweight Squats (perform for speed)
Sprint 100 yards (4 x 25 yards*)
20 Bodyweight Lunges (perform in place for speed)
Sprint 100 yards (4 x 25 yards*)
20 Bodyweight Split Jumps (perform for speed)
Sprint 100 yards (4 x 25 yards*)
10 Bodyweight Squat Jumps (perform for speed)

* the 100 yards is purposely broken down into four 25 yard segments to work on deceleration, changes of direction, and acceleration

NOTE: proper progression is an absolute must when executing this drill. Before you go out right away and attempt this drill, first start with a total sprint of 25 yards (1 x 25 yards).  Every 2-3 weeks (approximately) progress by adding 25 yards until you are capable of performing 4 x 25 yards: 
1 x 25 = 25 yards
2 x 25 = 50 yards
3 x 25 = 75 yards 
and finally 
4 x 25 = 100 yards


Throwing a stopwatch on this drill is an excellent way to motivate and show progress.

You'll get more than what you need to last the game!


Before you play the game...OUT TRAIN THE GAME!

Hernandez to Rockies

Five Tool Baseball client, and friend, Ramon Hernandez passes physical which finalizes his 2 year deal with the Colorado Rockies to take on the catching duties.

Congrats Ramon.

Now let's get back to work.

Out train the game!

RECLINE ROW

One of my favorite exercises that strengthens the posterior chain musculature, responsible to decelerate the arm during a throw, is the RECLINE ROW.




This exercise creates back strength, shoulder stability, core stiffness, and even grip strength (when modalities such as ropes are incorporated) all of which are important to the baseball player. In addition, maintaining proper body alignment requires the ability to isometrically sustain hip extension along with glute activation which encourages lengthening of the hip flexors which is important for creating healthy hamstrings.















Stay Strong!

Out Train the Game