Texas HS Baseball Coaches Convention

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• Texas HS Baseball Coaches Convention
• Dynamic Warm-Ups
• and RECOVERY

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Dana Cavalea CSCS

• University of South Florida-
• B.S. Sports Medicine
• Strength and Conditioning Specialist CSCS
• New York Yankees, Toronto Blue Jays, Pittsburgh
  Pirates
• SO WHAT!!

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So you think your Warm?
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Because you can do this???
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And this???
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Then why are you always doing this??
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Its a LONG ROAD Back..
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1 GOAL PREVENT INJURY
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Goal 2

• Increase Performance via Increased
• STABILITY
• BODY CONTROL/ BALANCE
• Ex. Derek Jeter

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Components of Athleticism
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So what do we do??

• Warm-UP the RIGHT WAY!!!
• Dont WASTE Time.. There just isnt enough of it
• DONT LET THEM SLIDE!!

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Warm-Up. Why?

• 1 - Increase Body Temperature
• 2- Create greater elongation of muscle tissue
• 3- Reduce muscle imbalances and movement
  impairments caused by tight muscles or clusters
• A.K.A INJURY PREVENTION STRATEGIES

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Types of Warm-Ups

• Run a Lappers
• Sit down and Static Stretch
• Form Runners
• Band Stretchers
• Partner Stretchers
• Im already Flexible

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The reality

• When done improperly.. These methods can be a
  waste of time!

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Methods of Stretching

• Static Stretching
• Dynamic / Movement Prep
• AIS Rope Stretching
• Partner Stretching

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Static Stretching

• -Suppresses the Nervous System preparing the body
  for rest
• Long static holds lasting from 15-30 seconds in
  duration
• Increases Range of Motion but could sacrifice
  joint integrity due to overstretch of connective
  tissue
• Used as a corrective stretching technique

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Dynamic Stretching

• -Innervates the Nervous System preparing the body
  for the intense activity to come
• - No static holds
• - Stretch progresses to movements that simulate
  game speed
• Allows muscles to remember elongated position due
  to an active contraction

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AIS Stretching

• Rope / Band Stretching
• - Actively Contract Muscle, followed immediately
  by Band/ Rope Pull Contraction

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Partner Stretching

• Athletes partner up, or work with trainer to work
  through greater range of motion

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So which method do we use?

• ALL OF THEM!!!!!
• Each method has its place..
• DON T BE THAT GUY!

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Create the MESH

• Mesh all of the methods together!
• Each method has a purpose..

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The Dynamic Warm-UP

• Objectives
• Warm-Up Body
• Work Explosive Characteristics
• Work Through Full Ranges of Motion
• Create PEMANENT Flexibility Gains
• Create proper movement patterns
• REDUCE THE RISK OF INJURY!

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Components of the Warm-Up

• Foam Roller/ Stick/ Tissue Work
• Static Flexibility- Restricted Areas
• CORE Activation ( CoreHipsShoulders)
• In-Place Movements (ex. OH Squat, Balance)
• Rapid Response
• Movement- Walking Lunge w/ Rotation, Elbow to
  Instep Rot, Worlds Greatest
• Build-Up Running/ Form Runs

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Progression

• Everything Comes Down to Progression!!
• Slow ? Fast

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VIDEO DEMOS

• Mini Bands
• Cook Band Corrective

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Skill Limitations

• The ability to execute is directly associated
  with an athletes athleticism, but most
  importantly, their bodies ability to
• PRODUCE, REDUCE, AND STABILIZE Forces

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Does it come down to coaching?

• The best coach and the best cues in the world
  cant teach an unstable athlete to hit off a
  stiff front leg!
• Physical limitations ex. Strength, flexibility,
  will caused decreased performance and frustration
  due to the inability to execute

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Skill Limitations
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Day 1.. Coach.. Im ready to play this year
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Last Day of the Seasonwhat a year!
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Coach.. I found your Leftfielder
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Components of Athleticism
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Breakdown Leads to Breakdown
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Regeneration

• Method Used to REBUILD broken down tissue from
  training and playing

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So you have a little broken tissueWhats the big
deal?

• Overuse Injuries
• Compensation Patterns
• Training Plateaus
• Decreased Performance
• Classic signs of Overtraining Syndrome

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Overtraining Syndrome

• Syndrome resulting from excessive demands, ex.
  Lifting, running, practice, mental stress
• Leads to
• Injuries
• Negative Mental State/ Attitude
• Poor Performance on Field
• Decline in Weight Room

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OVERTRAINING

• THIS IS A BIG DEAL!!!
• This is classified as a syndrome, could take
  months to years to break out
• More is not BETTER.. Quality over Quantity

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So how do we prevent it?

• Include regeneration training into each workout/
  practice/ game,
• Provide days of the training week designated
  towards recovery
• Provide weeks OFF, Low Volume weeks, and FUN Weeks

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Progression

• Use progressions when developing programs..
• To much to soon immediate gains? huge losses in
  the end

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Regeneration Techniques

• FOAM ROLLER
• AIS Rope Stretching
• Static Stretching
• HOT/ COLD CONTRAST
• Massage
• YOGA
• Pool ( Tread WATER for 8-10 sets of 1 minute in
  deep end, follow with stretching in pool and
  circular leg patterns)
• Steady paced biking- low/moderate intensity

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The 2 Secret Regenerators..

• Sleep
• - Lack of sleep will result in inhibited cellular
  remodeling
• Nutrition
• - Lack of proper nutrients will result in poor
  re-synthesis of the muscle FOOD aids in recovery
  _at_ the cellular level

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But I dont have time!!

• If you have time for lifting and conditioning,
  and practice,you must mandate time for
  REGENERATION Training
• 150 mph Fastball.. But.

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Pitchers Post Game-Welcome to the Land of
Mythology

• Poles, Poles, and more Poles
• How many Coach..umm..15-20 poles
• Ice, Heat, who knows? Well my coach told me to
• But I have to FLUSH the lactic acid out
• SCRAP THE POLES AND EXCESSIVE POST GAME WORK

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Why are numbers down at the end of the season??

• Lets see.. I run them, run them more, then they
  pitch, then they play the field, then we
  condition, then we lift
• No REST..huh Coach??

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DONT WOUND YOUR SOLDIERS..

• Excessive post game work will impede the ability
  to recover, and overtime you will be fighting a
  war with no bullets in the gun
• Overtraining Syndrome here we come!

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Goals of Post-Pitching

• Flush WASTE PRODUCTS out of body
• Provide tissues with Oxygen and other nutrients
  used to HEAL the body
• Realign tissue/ muscles filaments that have just
  been altered due to pitching
• Reduce the development of fibrous knotting
• Re-hydrate/ Refuel

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The MOST IMPORTANT

• RECOVER
• FOR THE NEXT START!!!

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The Ideal Post Game for Pitchers

• EAT TO REPLACE LOST NUTRIENTS
• Ride Bike 15-30 minutes- Acceleratory Blood Flow
  Ride
• Foam Roller/ Tissue Work
• AIS Rope Stretching
• Static Stretch TIGHT areas- Corrective
• Hot/ Cold Contrast/ POOL/ or Whirlpool

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Conditioning Pitchers

• Fast, Explosive Work!
• Work Rest 15-20sec 40-60sec

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How much is to much??

• Talk to your athletes and get feedback from
  them.. They are the ones doing all the work..

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WWW.MLSTRENGTH.COM

• Consulting and Program Design
• Team Motivation Seminars Nutrition
• Coaches Education
• ON-SITE TRAINING

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WWW.MLSTRENGTH.COM

• The Ultimate Training Manual
• Dynamic Warm-Ups DVD Regeneration
• 25 WARM UP DVD
• 15 Regeneration DVD

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Thank you!

• The man who follows a crowd will never be
  followed by a crowd."