Monthly Archives: October 2011

Off Season Training for Baseball

Question: I’m 19 and I’m just about fully recovered from a shoulder injury that kept me from working out since February and as a result of that I’ve gained about 15-20 lbs of bad weight that I want to lose so I can get my speed, quickness and agility back for baseball since I play the outfield. How should I set up my own workouts (that I would do at the local Gold’s Gym) to achieve total body/core strength and still maintain proper muscle balance to improve my performance on the baseball field without suffering any injuries to the rotator cuff area? --- -Brian Brian, first off thank Read more…

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Shoulder Traction

What is band traction? Shoulder traction is a mobilization technique used with a jump stretch that will help improve shoulder health. In a nutshell, band traction will help create space between the shoulder joint. Creating space in-between the joints is important because without enough space, the rotator cuff is more likely to be impinged. Who should use band traction? People that have dealt with any type of shoulder pain and want to get health People that want to avoid shoulder pain and remain healthy People that have a hard time pressing overhead without going into lumber extension People Read more…

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How to Squat Deeper

Let's face it, many athletes have a hard time squatting to proper depth. Some athletes will squat to parallel but their lower back will round and their chest will pitch forward. Other athletes will just do quarter squats with their knees-caving in. Either way it can get pretty ugly and will eventually lead to an injury. In order to avoid these circumstances, simple drills can be done to help you squat deeper and improve your performance. Below, Coach Steve Rizzo and I share our top 5 tips to help your squat deeper and more efficiently. 1. Manual Soft Tissue work on IT Bands, Quads, Glutes, Read more…

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4 Tips to Get Rid of Shoulder Pain

1) Do soft tissue work regularly Soft tissue work is just like getting a massage, but at a fraction of the price. The goal of soft tissue work is to soften up the muscle tissues and help break up scare tissue and adhesions that build up overtime. All you need to do is pick up a black foam roller and a lacrosse ball (a baseball will do just fine). As your tissue quality improves, your mobility will get better and you will start to feel a million times better. Soft tissue work should be done as often as possible. Using the foam roller and lacrosse ball before the training session is a great Read more…

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3 Killer ways to train like a Baseball BEAST

1. Build a strong and powerful lower half Your lower half is your engine and power generator. Without a strong and powerful engine you will not reach your maximum potential as a baseball player. Imagine trying to build a house on sand, what would happen? The house would eventually crumble and fall because it has no foundation. Here is the progression I follow for my baseball players: Bodyweight squat Goblet squat Trap bar deadlift Box squat w/ front squat grip Sumo deadlift Simply put, I want my baseball players to be strong as hell! While maximal strength isn't the end all Read more…

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