The Athletic Development Blog

Old School Tools, New School Rules: Overhead Pressing

August 24th, 2010

Overhead presses and other overhead exercises are great tools that are commonly programmed on not-so-great bodies. Overhead training requires exceptional mobility and stability of the shoulder more than the average gym-goer realizes. One way you can begin to evaluate an athlete’s "overhead preparedness" is by using the popular overhead squat.

The purpose of this blog will be to provide some practical ways to derive the root of dysfunctional upper body mechanics and then provide progressions toward authentic overhead training.

Here’s a common OH squat example. My trunk falls forward while my low back arches (look closely at how far my chest/ribcage sticks out) which appears to give my shoulders enough mobility to remain overhead. In reality, I don’t have full range of shoulder flexion in this position, and would not be ready for heavy Olympic variations or overhead pressing (which we normally do standing with the hips slightly flexed). However, because we used the squat-assessment, there are a number of factors that can be causing my dysfunction. Ankle and hip mobility don’t seem to be an issue, which leaves trunk stability and/or upper body mobility. From here, you can chose to limit/eliminate other contributors by varying the position you assess in.

You could jump right to a table assessment if you have the time/situation, but a practical next-step is the ball-squat with overhead raise. Sitting to the ball reduces the multi-segmental stability required to support the squat. In the picture on the left, holding my arms out in front improves my squat, but I’m still stuck in lumbar extension. Although the position looks better, regressing the squat didn’t clear up my shoulder issue completely. This is starting to look like a mobility issue.

You can bet that pec/lat soft tissue work and thoracic spine mobility drills will help. If you’d like to dig deeper, here are some other positions that will allow you to dial in on the problem. Supine flexion is designed to check shoulder mobility in a position that once again decreases requisite trunk stability and eliminates the shoulder’s battle against gravity. It’s pretty obvious that I’m bound down from the waist up.

A good way to decipher between soft tissue restriction and t-spine mobility (or the influence of the former on the latter) is by using the heel-sit t-spine rotation with both functional internal rotation and functional external rotation. With the arm in FER, the pecs and lats are lengthened which, if tight, can contribute to reduced t-spine mobility. It’s important that the elevated arm remain "dead" and not try to drive the movement. In the pictures below, I get a little more ROM with FIR and some help from the cervical spine. Note: I place a tennis ball (see video) in between my trunk and thigh; this locks in the lumbopelvic area a bit more.

Conclusion: I need to dedicate some time to upper body mobility, with an emphasis on pec/lat quality and extensibility. This may have been an elementary example, but using the overhead squat and some easy breakouts should help point you in the right direction in any case.

I will admit that I exaggerated a poor squat to begin this piece, but for the most part, the rest of the pictures are genuine. Knowing my limitations, and that I don’t have neck, shoulder, or low back pain, would you program snatches, dumbbell or barbell presses for me? The answer should be either unequivocally no, or it depends. If you’d be willing to prescribe a solid dose of corrective work, I could most likely get away with free weight overhead presses to add some muscle and strength. However, that may not be my or your athlete’s goal. I’m a baseball player (well, softball nowadays) and a golfer. That certainly changes things.

Overhead training is much like back squatting. They are both extremely effective in their own ways, but they don’t need to be programmed and loaded immediately. You will end up doing a lot more good correcting and progressing an athlete to lift a weight overhead cleanly than you will do bad by loading too soon.

Progressing to Overhead Pressing

Overhead pressing doesn’t have to mean vertical pressing initially. Adjusting the body position and direction of the load can facilitate the upper back, scapular stabilizers and rotator cuff to cooperate and clear the shoulder for overhead movement, Using split stance and split elevated (foot up) exercises can also help stabilize sagital plane movement.

Bonus video: Heel sit T-spine rotation using a peanut and PVC.

Lateral Speed Training With No Space

July 26th, 2010

A few posts ago, I introduced our stance on training for speed in a small facility. While the first post covered early training considerations for linear speed, this post will emphasize principles of training for lateral speed and agility.

When training for lateral speed, we are ultimately enhancing the capacity to create and tolerate angles that will allow an athlete to redirect their body to and from a variety of directions. Check out the way these athletes are able prepare their legs and feet outside of their torso in order to decelerate in anticipation of their next move:

Similarly to the post on linear speed, I’ll outline some of the biomechanical and training considerations for training lateral movement:

Biomechanical considerations:

Ankle mobility (dorsiflexion, inversion, eversion), for optimal ground interaction-reaction.
Hip mobility (flexion, extension, AB/ADduction, rotation)
Thoracic spine mobility (extension and rotation) for maintenance of optimal posture during and out of a base athletic position
Frontal and transverse plane torso/hip stability for efficient transitions and knee safety.

Early training considerations might include:

Integrated mobility exercises that reinforce ankle, hip, and thoracic spine mobility.
Introductory acceleration/deceleration mechanics including wall posture holds and shuffling progressions.
Upper body power exercises (medicine ball) that challenge torso stability in an athletic stance or combined with lateral movement.
Multi-directional lower body power exercises including jumps, hops, and bounds.
Lower body strength progressions that facilitate lateral and rotary trunk/hip stability*.

*Early strength progressions should restore movement patterns prior to moving into strength and power phases of a program. In the video, I demonstrate laterally resisted KB front squats and split squats, both of which would be used to correct deficits such as a weight shift during bilateral squats or valgus collapse during split squats.

The playbill is as follows:

Floor Preparation: Soft Tissue and Joint mobility

Foam roll: Lateral thigh/hip, medial thigh/hip
Lower body joint mobility: Half-quadruped adductor mobilization

Standing Preparation: Band Walks, Dynamic Flexibility

Lateral Band Walks
Dynamic flexibility: Cross-over lunge to lateral lunge

Movement Mechanics: Wall Posture, Shuffle Progression

Lateral wall posture hold: inside leg/outside leg
Push to base, band resisted Push to base, band resisted push to base w/countermovement

Elasticity/Power: Med Ball throws, Plyos

Hips-perpendicular rotational med ball throw: without step, with step
Lateral hurdle hop inside leg/outside leg: 1-stick, 2-stick, w/change of direction (to be used very late in training)

Strength

Lateral Cook Band Resisted KB Front Squat w/pause

Lateral Cook Band Resisted KB Front Rear Foot Elevated Split Squat

JB

“Cook” Up Better Squats

July 12th, 2010

Below is a video that includes corrective squat variations using one of our favorite tools, the Gray Cook Band.

The Cook Band can be wrapped around an athlete to correct common dysfunctional compensations through assistance or resistance. More often during our training, the Cook Band is used to either:

unload an athlete (example: reverse band lunges)
Increase torso stiffness (leg lowering w/band resisted shoulder extension)
Exaggerate dysfunctional movement patterns/force an athlete to self-correct (squat with band around knee(s))

In the video, I demonstrate a few progressions that will enable almost any athlete or client to squat better. In the first few clips, the band is wrapped around the upper back, which will exaggerate an anterior weight shift and/or trunk flexion and will facilitate the athlete to sit back while keeping their chest up as they descend. In the last few clips, the band is arranged to exaggerate a lateral weight shift, a variation that I absolutely love. Frontal plane stability of the torso and hips is a critical component to reducing lower body injuries, improving lateral agility, and initiating explosive rotational movements. Also, most athletes will shift or sway during top-loaded squats but cannot feel themselves doing so. Lateral band-loaded squats will help athletes feel their propensity to shift, and force them to self correct.

These squat variations can be used anytime from rehab treatments to advanced training. Their greatest benefit may come from their ability to transition an athlete or client to a more difficult pattern while you simultaneously load a regression thay they have mastered. More simply, you can load front squats, while you improve back squat technique using PVC, hands-behind-head, and overhead variations during prep or as fillers in your workout. This will prevent having to deload an athlete for the sake of introducing a new exercise, especially beneficial for athletes or clients you only see once of twice a week.

JB

Self Help for the Shoulder and Elbow

June 24th, 2010

Here’s a video demonstrating some "self help" strategies for improving upper body posture and mechanics. These tools are acceptable replacements for athletes who don’t have access to a qualified therapist or soft tissue specialist. They are all relatively inexpensive as well (even the Arm Aid, which is worth it’s weight in gold).

Although the video was prematurely titled "Shoulder and Elbow Health for Swinging and Throwing Athletes", these strategies can be used with most athletes and clients in some way, regardless of their sport or activity. It’s easy to see the benefits of these types of exercises "from the top, up". For example, thoracic spine mobility improves scapulothoracic mechanics, which gives the humerus a better chance to remain centered in the glenoid throughout swinging, throwing, etc, etc.

The implications of upper body restorative strategies should also be viewed "from the top, down". We all probably agree the upper body needs a strong foundation (legs, core) underneath it;, however, regardless of strength, the lower body will react to the position of the upper body during sport movements. Therefore, upper body dynamic posture is not only important for improving game speed movement mechanics, but is also required for proper execution of basic strength training exercises including squats, lunges, and deadlifts.

Also, we can’t forget to acknowledge the influence of the upper body muscles on breathing. The primary muscles involved in respiration can be bullied by other muscles such as the pecs and lats, which both can tie the ribcage down, restrict thoracic spine mobility and expansion of the ribcage. Overhead athletes aren’t the only athletes who need to breathe!

Our self help tools include: a half (I think it’s actually a third) foam roller, a softball + Airex pad, two tennis balls taped together (Peanut), and the Arm Aid.

The playbill is as follows:

Foam Roll: Lat roll, Upper Back roll
Softball + Airex: Pec mobilizations using T, L, and W-Y patterns
Tennis Ball Peanut: Thoracic Spine mobilzations using rocking, shoulder flexion/extension, and protraction/retraction movements
Arm Aid: Medial and Lateral Elbow tissue mobilization and BONUS lower leg rolling (The Arm Aid doubles as The Ankle/Foot Aid)

JB

Training Speed with No Space

June 10th, 2010

If you’re going to open a sports performance facility in a small space, prepare to answer the question "but how do you train speed and agility"? Understandably, most athletes and parents expect turf, track lanes, and elaborate cone drills from their "speed and agility" resource. As you can see from our videos, we have neither of those luxuries (yet). Ironically, if there was one component of training that we believe sets our model apart from other businesses and independent trainers, it is our ability to teach and improve multidirectional sport-speed.

This post, as well as more to come in the future, will cover our approach to "training for speed" in a small space. By "speed", I specifically mean sport-speed: the ability to accelerate and decelerate to and from a variety directions with explosive control. The first part of this series will introduce our strategies for improving linear acceleration and deceleration.

There are specific biomechanical and training considerations for each component of sport-speed. First, the body should be able to move freely with control through the specific locomotive patterns and exercises used to reinforce those patterns. Applying too much volume or load through restricted joints is essentially like putting the pedal to the metal while pulling the steering wheel one way just to stay on the road. Eventually, something will breakdown.

Some common biomechanical considerations for linear movement are:

Ankle mobility (dorsiflexion), for optimal ground interaction-reaction.
Hip mobility (flexion and extension) for optimal stride mechanics and propulsion.
Thoracic spine mobility (extension and rotation) for maintenance of optimal posture and torso musculature length/tension.

Early training considerations might include:

Integrated mobility exercises that reinforce ankle, hip, and thoracic spine mobility.
Introductory acceleration/deceleration mechanics including marching, skipping, squatting, lunging, and landing.
Non-countermovement lower body power exercises to improve starting speed.
Upper body power exercises that challenge torso stability and linkage into the lower body.
Lower body strength exercises that reinforce proper squatting, lunging, and hinging patterns.
Multidirectional supplementary core strength exercises such as side plank progression and chops/lifts.

The art here is applying whatever you feel are the important biomechanical and training considerations to your space, philosophy, and system. No component is more important than any other; however, certain components may reap higher rewards for different types of athletes. All programs should include a combination of general physical prep (mobility and stability), technical training, and performance training (power, strength, conditioning). Youth athletes will benefit the most from general prep and supervised play-activities. Adolescent athletes will benefit from a combination of general prep and strength training, with some technical work. Elite athletes’ programs need to be more individualized with high-level technical emphasis.

The video below demonstrates a sample strategy from preparation to strength training that hopefully covers all of our bullet points above. A reminder that this is an example of our system, and I have omitted sets and reps to direct the emphasis to movement quality. The playbill is as follows:

Floor Preparation: Soft Tissue and Joint mobility, Supine and Quadruped Patterning

Foam roll: lateral shin, quad/hip flexor, upper back
Lower body joint mobility complex: hip flexor, elbow-to-instep, active hamstring
Primitive patterning progressions: Supine Cook-band facilitated rolling and quadruped CB resisted hip extension.

Standing Preparation: Band Walks, Dynamic Flexibility

Lateral Band Walks
Dynamic flexibility: Standing opposite-iso, 1LDL, lunge with rotation

Movement Mechanics: Wall Posture, Leg Action

Wall acceleration posture w/psoas activation
A-march, A-skip

Elasticity/Power: Plyos, Olympic Lifts, KB Swings, Med Ball Throws (2-3 of these would be used)

Non countermovement box hop
Non countermovement hurdle hop
Half-kneeling med ball chest pass
Clean pull
KB Swing

Strength

Hex bar deadlift with light band-accommodating resistance
1 KB front-loaded reverse lunge
1 KB 1LDL
Rear foot elevated half-kneeling Cook Bar press w/pause

JB

Regressing a Dynamic Warm Up

May 27th, 2010

First off, I really appreciate that you’re reading this article. "Regressing" is not a sexy way to begin a title. Most trainers want secrets, progressions, and new variations to "mix it up". Deciding to take a look at this entry shows you understand the importance of constructing a complete toolbox to provide appropriate exercise prescription to all of your athletes and clients. Thank you.

A little while ago I demonstrated how to progress a dynamic warm up. In that article you will get a sense of the most valuable exercises we always use. What I failed to mention is that article actually picked up somewhere in the middle our our dynamic warm up progressions. Some athletes are not ready for ALL types of dynamic warm up exercises. They may be able to perform some patterns well, but not others. Current or previous injuries may also disqualify certain exercises. A basic example, someone with a history of knee pain may not be able to tolerate squats and lunges, even if they are just part of the "warm up".

Having regressions prepared does not only make you look like a better trainer, it will allow you and your athletes to follow a system. Regardless of the size or diversity of the group, every athlete can move from point A to point B together. Instead of having an athlete skip an exercise completely, you will have a variation ready that will allow them to prepare the same muscles and joints without exacerbating their pain or dysfunction.

In the video below, I demonstrate a way to regress seven different warm up exercises. You will notice each follows the same pattern of regression:

Bodyweight Unassisted → Equipment (TRX) Assisted → Floor Assisted

The TRX is used to reduce bodyweight, aid balance, and reinforce stability by providing tension against it during certain exercises that I will explain below.

The playbill for the video is as follows (and yes, I need to do more of all of these):

Regressing the Squat

Overhead Squat
TRX Squat Hold with Overhead Reach*
Quadruped Rock with Arm Raise

Regressing the 1LDL

1LDL
TRX 1LDL
Supine Active Isolated Hamstring Mobilization (w/active down-leg hip-knee extension)

Regressing the Walking Alternate Iso Hold (Knee Push with Arm Raise)

Walking Alternate Iso Hold
TRX March*
Supine Alternate Iso Hold

Regressing the Lunge with Rotation

Lunge with Rotation
TRX Split Squat Hold with Rotation*
1/2 Kneeling Hip Flexor Mobilization with Rotation

Regressing the Walking Elbow to Instep

Walking Elbow to Instep
TRX Elbow to Instep Hold with Rotation
Active Isolated Elbow to Instep Mobilization

Regressing the Lateral Lunge

Lateral Lunge
TRX Lateral Squat
Split Quadruped Adductor Mobilization

* = During these exercises, constant tension is applied through the TRX strap(s). During the TRX squat, the athlete should pull on the straps as the arms move overhead to enhance recruitment throughout the upper back. During the TRX march, the athlete should push down on the straps to enhance stability in the torso and avoid lumbopelvic compensation. During the TRX split squat, the athlete should constantly push across their body against the strap, facilitating trunk stability and active thoracic mobility.

JB

Progressing Medicine Ball Drills

April 27th, 2010

Looks can be deceiving! With the majority of medicine ball progressions consisting of rotational throws and slams, it can appear that these exercises are custom-made for rotational or throwing athletes. Surely, medicine ball exercises are an easy sell to baseball, tennis, hockey athletes, etc; however, if we change our perspective slightly, it is clear that every athlete can benefit from med ball work.

Medicine balls are just an implement, as universal as a dumbbell or cable column, that allow us to train the body at a speed and in directions those other implements typically do not. Medicine ball exercises are the elastic equivalent to core stability exercises such as chops, lifts, planks, and roll outs. With medicine balls, we can train the core to be dynamically stable, or "stable in motion" (which is easier for athletes to grasp).

Elastic core development is not only important for turning on an inside pitch, or returning a serve, but also for efficient multi-directional movement. To build an elastic core, first the stiffness of the core system must be increased through stability training. Medicine ball exercises should be included to add a speed, or reactive component to the "core curriculum".

Medicine ball exercises can be progressed a variety of ways such as by weight of the ball, stance, direction, or any combination of the three. Another way, that is simple to program and practical for all type of athletes, is to pick a few exercises and progress them from individual throws to multiple-count reps. This allows the athletes to master the movement and progress by increasing speed and decreasing "ball contact time".

Below is a video of one exercise, Hips Parallel Rotational Scoop, progressed from a 1-count throw to continuous throws.

JB

Overhead Training: Update

April 22nd, 2010

Just a quick post. I updated the corresponding video to this blog on pressing exercises for overhead athletes. I included two new variations including a corrective regression for reconditioning athletes or personal training clients.

JB

A Closer Look at Agility

April 20th, 2010

A few posts back, I explained the theoretical consequences of coaching an athlete to "get on their toes". For this week’s post, I decided to provide some close up, visual evidence of my stance (no pun intended).

Here is a video of an adolescent female tennis player and male baseball/basketball player. Both athletes compete or practice with their team or private instructor six, if not seven days a week (not including a training session at Empower). Both athletes’ tendency is to shift onto their toes. The exercises at the beginning appear to be harmless; however, as the athletes are required to change direction laterally, they have difficulty staying on course.

I complete the video with better demonstrations of the elasticity and dynamic control that can be learned through proper emphasis on ground preparation and foot-ground interaction.

The exercises in the video are (thought to be) simple agility, rapid-response, elasticity drills, similar to "speed" ladder work. They are placed at the end of our preparation (warm-up) prior to jumps, hops, med ball throws, etc. We use the cones because we don’t have a ladder; however, the cones are extremely practical as they allow us to adjust the length of the "ladder" and shorten it when introducing a new or technical drill.

I sincerely apologize for my Blair Witch-quality video skills.

JB

Progressing a Dynamic Warm-up

April 13th, 2010

To a young or novice athlete, the warm up can be, well, everything. It can take on both corrective, strength, and even conditioning purposes for untrained athletes. However, once an athlete becomes acclimated to their warm-up routine, it is time to move on. A simple way to progress a warm up is to combine exercises. Physiologically, this isn’t rocket science; however, combining exercises will make a warm-up more efficient, saving time for power, strength, and conditioning as the program moves from a corrective-focus to a performance-focus.

The video below demonstrates some practical examples of combining movements to make a warm-up more effective. Even if Level 2 exercises don’t appear difficult, start with Level 1. If you train athletes, you understand how hard just balancing on one leg can be, so attempting to combine exercises too early can lead to a circus. Also, don’t try and come up with new exercises, stick with combining. This will keep your program legible and prevent your athletes from asking you what the "Spiderman Crab Crawl Warrior" is.

The playbill is as follows:

Level 1 (1 Exercise)