Bench Press and Baseball are like Oil and Water; they do not mix.
On June 14-16th of this year I was fortunate enough to have had the opportunity to attend the Elite Baseball Mentorship program at Eric Cressey’s training center in Hudson, MA. For those of you who don’t know who Eric is you can check out his website here. Basically he is THE go-to-guy in the USA for high school, college and professional baseball players.
For those of you who have been to our facility here at The Baseball Zone you will be happy to know that our facilities were almost identical, only opposite in a way! I mean that Cressey’s gym is 15,000 sq. ft. with the majority of his facility being designated for strength and conditioning with two bullpen lanes; while ours is 15,000 sq. ft. with about 3,500 sq. ft. of that being strength and conditioning and the rest baseball.
Topics: warming up, strength training, in-season strength training, baseball strength training, strength training for baseball, off-season strength training, baseball exercise, pitching, speed, speed training, baseball speed, med ball drills, throwing skills, prowler training, prehab, baseball warm up, pitching mechanics, shoulder strength, biomechanics, sprinting speed, explosive strength, mobility, sled sprints, performance training, sports performance, strength and conditioning, elite baseball mentorship, cressey sports performance, eric cressey, athlete assessments, squat, pressing exercises, power, cleans
I was fortunate enough to have attended Cressey Sports Performance's Elite Baseball Mentorship program this past June in the Boston area along with fellow team members here at The Baseball Zone / SST Mississauga, Courtney Plewes and Rick Johnston (pictured L to R with Eric Cressey). This program has provided me with insight that gave me a better understanding of how the body works from a biomechanical perspective. This particular workshop was focused on the upper extremities, especially the elbow and shoulder, two areas that go without saying are extremely important to pitchers - and all throwers - in terms of performance, injury prevention & rehabilitation.
Here is a brief outline of the program and some of my own thoughts:
Day 1: We examined how the shoulder complex should function by looking at movement and symmetry with various athletes. Later that day we went onto the floor and watched assessments performed by Eric Cressey and Eric Schoenberg. Although this may not be my particular area of expertise I learned more about how the body moves so I can better serve our throwers here at The Baseball Zone as well as share this information with our staff.
Topics: baseball coaching, rehab, pitching, elbow injury, shoulder injury, pitching injuries, injury prevention, elbow strength, baseball warm up, weighted balls, shoulder strength, biomechanics, pitching preparation, sports performance, notre dame, elite baseball mentorship, cressey sports performance, eric cressey, eric schoenberg, matt blake, athlete assessments, boston college, oklahoma state, cape cod league
The SST Baseball Exercise of the week is the External Rotation w/ Elbow Away from the body from our Rotator Cuff Series.
Using a relatively light dumbbell, the athlete sets their elbow on the inside of the knee and slowly lowers the weight for 3-4 seconds. It is important to try and maintain good posture ( chest out and shoulders back). Raise the weight back up in a controlled manner for 1 second without using momentum or swinging the weight. We'd often place it at the beginning of a lifting program, especially for baseball players and athletes with shoulder issues, and keep the rep range from 8-12 reps and 2-3 sets. As with all lifts, tempo and grip and repetitions can be varied depending upon purpose, timing, experience, variability, etc.
In the second part of the video we abduct the arm to shoulder height and keep the elbow bent at 90 degrees for a slight variation.
In the video we have Jamie Richmond and Coach Boots (@tbzboots) demonstrating this baseball strength training exercise. Jamie coached and trained with us in the Winter and spent several years with orgranizations such as Atlanta Braves, Oakland A's and Kansas City Royals.
Topics: strength training, in-season strength training, baseball strength training, strength training for baseball, off-season strength training, shoulder injury, rotator cuff, throwing deceleration, shoulder strength