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

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CO COMP MPLETE TE PERF PERFORMANCE ORMANCE BASEBALL Introductions

• Lance Goyke, CSCS

Performance Coach (IFAST)

• Ty Terrell, Performance Coach

(IFAST)

• Picture not found

The Performance Pyramid

Courtesy of Mike Robertson

Where do your athletes fit? Where do your athletes spend most

• f their time?

Movement is a skill that needs to be developed and refined, no different than reading or writing What are your athletes qualified to do? Posture 101: Changing How We Think of Muscles

• Posture is a position, whether you be moving or stationary.
• The Brain is king
• Learning is more important than strength
• Develop patterns then strengthen them instead of laying strength and speed on top
• f dysfunction
• Tight vs. Long and Short
• 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?

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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?
• Let’s transition from “tough training” to “smart training”
• You are making your kids slower if you’re beating them down all the time.
• Ability to sprint repetitively. Are you explosive all game?

The Meat: Baseball Specific

Let’s watch some videos

Drew Storen Tim Lincecum Justin Verlander Greg Maddux

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John Smoltz Trey Ball

SH SHOU OULDER POSIT POSITIO ION

• 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?

Hip Position

• What position are the hips in?
• Can you IR at the hips?
• Why is IR important?
• What happens if you can’t IR?

Demos – No Hip Internal Rotation

RI RIB POSITIO POSITION

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UPPER UPPER BA BACK AND AND SH SHOU OULDER BL BLADE ADES

• Flat upper back
• Buzzword: thoracic

extension

• Do you need more of it?
• Can you rotate? Because

this dude over here  cannot

• Do your shoulder blades

have anywhere to sit?

RI RISK, SK, REW REWARD, AND AND RE REALITY ITY

• What makes Justin Verlander

good?

• Would I take that from him?

No.

• Compare training a pro to

training a semi‐pro to training a little league kid.

• You can’t fix Justin

Verlander and Tim Lincecum, but you CAN fix a 10‐year‐old.

• Aguinaldo, Buttermore, and

Chambers, 2007

Now let’s watch these videos again

Tim Lincecum Justin Verlander Greg Maddux

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John Smoltz Trey Ball Commonly Seen In Baseball

• Band Work – Isolating Rotator Cuff
• The rotator cuff stabilizes the shoulder as it moves
• The rotator cuff DOES NOT just turn your arm
• Anterior Shoulder Laxity/Pain
• Can your shoulder rotate and stay in the socket?
• Medial Elbow Pain
• Can your shoulder rotate?
• “The Throwers Ten”

Some Training Methods

• Lower Body Frontal Plane work
• Your feet are your base. Is your base stable? Or are you walking on stilts?
• Ex: lateral sled drags, side lunges, quality single leg work.
• Posterior Chain Development
• Train ass to throw gas.
• Integrating rotator cuff
• Reach to restore POSITION of the upper body.
• Upper body closed chain exercises.

Closed Chain Upper Body

• 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?

Loaded Push Up

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Bear Crawl All 4 Belly Lift A New Throwers Ten

• 1. Scaption w/Reach
• 2. LTR w/Stable Scap
• 3. Band PNF w/Breathing
• 4. Sidelying 45s
• 5. All 4 Belly Lift (Alternating with Diagonal)
• 6. Side Lunge
• 7. Long Seated Alternating Reach

Questions? Comments?

tylterrell@gmail.com lance@lancegoyke.com

Thank You!