Welcome Santa Cruz Baseball

Academy

in association with

Evolution of Youth Conditioning

Rocky Snyder, CSCS, NSCA-CPT, CES

Get out and play. Come home for dinner.

A QUICK LOOK BACK1970’s

Conditioning might have a place for the pro’s - but it’s too dangerous for kids! Sports are starting to get organized.

1980’s

NSCA publishes Position Statement on Adolescent and Pre-Pubescent Strength Training & Conditioning

1990’s

Coming out of the dark but not quite seeing the light. Reinventing the wheel and getting crazy about balance and inflatable balls and calling it “Functional Training”.

2000’s

2010’s

Time saving & labor saving devices are helping to triple the child obesity rate over the past three decades. Kids are becoming dysfunctional movers at an earlier age.

WHERE WE ARE TODAYLong Term Athletic Development (LTAD)

LTAD - Systematic programming of athletic development based on growth rate of young athletes. Speed, mobility, stability, strength, power, coordination and sport skills are introduced at just the right time.

Canada, Korea, Russia, and China are leading the way in LTAD

Titleist and Nike and Athletes Performance are the leaders in the USA.

The Team ApproachKeys to Building a Successful Athlete

Sport Coach - Sport specific skills

Conditioning Specialist - Physical adaptation & program design skills

Medical Team - Preventative and restorative skills

Common Injuries in Baseball and the Importance of Pre-Hab

Ryan DeWitt, MPT, OCS, CSCS, CES, CF-L1

How Many of You….

• Missed a game or part of a season?• Had PT for an injury?• Had surgery for an injury• Know someone who has had surgery or missed a season due to an

injury?• Want to keep playing?

Statistics

• 45% of Pitchers Under 12 Have Chronic Elbow Pain

• 58% of HS Pitchers Have Chronic Elbow Pain• 1 in 8 Injuries Considered Moderate (Out for

8-21 Days)• 1 in 10 Injuries Considered Severe (Out >21

Days)

Stress

• Stress on the tissues• When does something tear?• How many bones in the human body? • 206

• How many muscles in the human body?• 650

• How many muscles does it take to pitch 90 MPH or throw home from the warning track?

Factors Leading to Increased Stress

• Demands of the Task: Sport, Position• Maturity of the Tissues: Training Windows• Muscle Activation Patterns: Sequence• Asymmetries (Non-Beneficial)• Muscle Strength/Power Imbalances• Segmental Flexibility Restrictions

PT Functional Evaluation

• Identify Areas of Regional Interdependence– How well do you move?– What keeps you from moving well

• Do you have the required movement for the task?

• Movement Patterns and Motor Control?• Poor Strength?• All of the Above?

Physical Therapy Intervention

• We utilize the SFMA, FMS– Part of Functional Movement Systems– Used by Athlete’s Performance, Pro Teams

• Manual Therapy Techniques to Restore Functional Mobility

• Corrective Exercises to Correct Movement Patterns• Build Strong, Competent Movement Foundation-

Then Work into Sports Specificity• This Can Augment Training

Common Injuries

• Ulnar Collateral Ligament (UCL)

• Labrum/SLAP Tears

• Little League Elbow, Shoulder

Ulnar Collateral Ligament

• “Tommy John”• Medial Stabilizing Complex of Elbow

• Causes of Injury:• High Valgus Stress • Repetitive OH Throwing• Lack of Shoulder ROM• Lack of Trunk Rotation• Improper Mechanics

Labral/SLAP Tears

• Rim of Tissue Around the Glenoid (socket of the sh joint)• Integrated with Biceps Anchor

• Causes of Injury:• Tight Posterior Sh Capsule• Shifts shoulder joint forward

• Weak Rotator Cuff and Scapular Stabilizers• Control Motion• Especially Eccentric (slowing down)

• Limited Thoracic Rotation• Weak Core Stabilizers• Attritional

Little League Shoulder/Elbow• Growth Plate Fracture at Shoulder or

Elbow• Bone is Compromised in Youth

Athletes, Stress Lands at Bone>Soft Tissue

• Similar Mechanisms to SLAP and UCL injuries

Importance of Pre-Hab

• Identify Limitations BEFORE Injury (FMS)

• Correct Movement Impairments

• Manage and Resolve Minor Injuries

• Prepare the Body for Anticipated Demands

Big Rocks

• Mobility: T-Spine, Hips, Shoulder• Trunk Stability- Especially Anti-Rotation• Hip Stabilizers• Scapular Stabilizers

Re-Enforce Movement Competency in Functional Movement Patterns Prior to Developing Strength/Power/Speed/Agility/Etc.

Mobility

• Sleeper Stretch for IR

• Shoulder Sweep

• World’s Greatest

Integrated Strengthening• Rolling Patterns

– Trunk Integration

• Chopping – Core, Hip and Scapular Stability with Rotational Component

• Single Leg Dead Lift– Core Stability, Hip Dynamic Stability,

Scapular Stability

• Corrective Exercises Become Movement Prep

How Good Players Become Great and The Anatomy of a Great Strength & Conditioning Program

Joey Wolfe, ACSM - CPT

The Traditional 5-Tool Player

1. Speed2. Arm strength3. Defense4. Hit for average5. Hit for power

Joey’s Definition of a 5-Tool Player

1. Discipline2. Confident3. Hard (and Smart) Worker4. Student of the Game5. Great Teammate

Discipline• Goal oriented • Always shows up on time• Is present while he is at the yard (practice or game)

– “The way you do one thing is the way you do EVERYTHING!!!” - Tom Davin (Former CEO of Panda Express)

Confident

– Confident • Chicken or the egg?• Through good times or bad, always remain confident.

Preparation produces confidence

2004 - .2192005 - .306

Hard (and Smart) Worker• Puts the time in before, during and after practice• Doesn’t practice just to practice. Always has an

objective!• Spends time on skill sets other than just hitting• Gets in the weight room

– “There is no substitute for work. Worthwhile things come form hard work and careful planning.” – John Wooden (UCLA Basketball Coach 1948 – 1975)

Student of the Game• Watches as many baseball games as he can• Learns from his peers, idols and mentors. What can

you learn from them?

Great Teammate• Knows his roll on the team. If he’s discontent with his

current role then he puts the work in to change it • Is supportive of his teammates

– Knows when and when not to pick up his teammate• Surrounds himself with the right people

– “You are most similar to your 3 closest friends” - Todd Durkin (Owner of Fitness Quest 10)

Goal Setting

S - SpecificM - MeasurableA - AttainableR - RelevantT - Time-bound

Goal Setting continued…

• State each goal as a positive statement - Express your goals positively – "Execute this technique well" is a much better goal than "Don't make this stupid mistake." – The Mental Game of Baseball, Harvey Dorfman

• Be precise: Set precise goals, putting in dates, times and amounts so that you can measure achievement. If you do this, you'll know exactly when you have achieved the goal, and can take complete satisfaction from having achieved it.

• Set priorities - When you have several goals, give each a priority. This helps you to avoid feeling overwhelmed by having too many goals, and helps to direct your attention to the most important ones.

Goal Setting continued…

• Write goals down - This crystallizes them and gives them more force. An unwritten goal is simply a wish.

• Keep operational goals small - Keep the low-level goals that you're working towards small and achievable. If a goal is too large, then it can seem that you are not making progress towards it. Keeping goals small and incremental gives more opportunities for reward.

• Set performance goals, not outcome goals - You should take time to set goals over which you have as much control as possible. It can be quite dispiriting to fail to achieve a personal goal for reasons beyond your control! If you base your goals on personal performance, then you can keep control over the achievement of your goals, and draw satisfaction from them.

• Set realistic goals - It's important to set goals that you can achieve. All sorts of people (for example, parents, coaches, or peers) can set unrealistic goals for you. They will often do this in ignorance of your own desires and ambitions.

ExamplesLong term career goal

• I will be a Major League Baseball player in 2022Team goal

• I will help my team win an S.C.C.A.L. championship in the spring of 2013

Short term goal• I will be the starting catcher on the Santa Cruz High School varsity team in 2013

Short term goal• I will hit for 30 minutes before and after each practice this season

Short term goal• I will do my arm care exercises everyday during the spring, summer and fall

baseball seasonsDecide what kind of player you want to be and work backward from there

• i.e. I want to be a Major League Baseball player

Putting it Together– What does that mean? – What do I have to do to make this happen?– Am I willing to put the time and effort in to make this happen?– Am I willing to sacrifice short-term happiness for the

opportunity to possibly make my dream become a reality?

The Anatomy of a Great Strength & Conditioning Program

Each program is based on a single phase (Mesocycle) of training lasting four weeks within an off-season, pre-season or in-season program (Macrocycle). Each program has to take into account the following: Goals, FMS scores, medical history/injuries, position and description of training history. From this information a comprehensive, single-phase movement and strength program can be created.

Program Design – Paradigm Sport’s Methodology

Pillar• Soft tissue• Assisted Isolated Stretching• Corrective Exercise/Activation (FMS corrective solutions)Movement Preparation• Glute activation• Dynamic stretch• Movement integration (Marching/skipping)• Neural activationPolymerics (100 contacts per week/maximum)• Initiate (non-counter, counter, double contact)• Movement type (jump, hop, skip, bound)• Direction (linear, lateral, rotational)Movement Skills (Technical/Motor Learning & Application)• Linear

– Starting position– Acceleration– Absolute speed

• Multidirectional– Base position– Shuffle– Cross-over– Cutting– Drop step– Back pedal– Deceleration

Program Design continued…

• Med-Ball Work– Non-reactive/reactive ball– Stance: tall kneeling, ½ kneeling, standing, split squat,

single leg– Singles or continuous– Distance– Linear vs. Multi-directional

• Strength/Power– Themesplit movementsexercise select volume

intensity reps sets weight