Pitchers and Tennis Players

Three months ago I was hired by “Mary,” a Division 1 tennis player to help her with shoulder pain she was experiencing. For the past 15 months, her shoulders had increasingly begun hurting and accompanied by a considerable drop in her serve speed and overall performance. I asked Mary to email me her strength training programs for the past 15 months, from the time her shoulder pain began. After viewing Mary’s strength training programs, it became obvious why her shoulders and performance were hurting. Mary’s strength coach had neglected to have her perform exercises for her rotator cuff muscles. Shortly, you’ll see why her strength coach set

her up for her injuries.
In this post, I’ll reveal one the exercises I used to strengthen her shoulder and in the process, increase her serve speed. I have also used these techniques on a high school pitcher to help him achieve a 97 mph fastball.

Rotator Cuff

The rotator cuff comprises of four muscles: supraspinatous, infraspinatous, teres minor, and the subscapularis. The term “rotator cuff” originates from the fact that the muscles aid in rotation of the joint and their tendons form a “cuff” the around the humerus.
These four muscles are extremely important, as one of their functions is to stabilize and decelerate the arm during overhead motions.
The shoulder joint possesses a high level of mobility, as it can assume over 1,600 positions in three-dimensional space. This mobility however, comes at the expense of stability, as the geometry of the shoulder joint has been described as “a beach ball balancing on a seal’s nose.”
The extreme forces generated by high caliber pitchers and tennis players can accelerate the upper arm up to 9,000°/sec, rapidly followed by intense eccentric decelerative actions. The forces and torques generated during acceleration and deceleration, place tremendous stress on the muscles of the upper body, especially the rotator cuff.


Distraction Forces

Once a tennis player strikes the ball during a serve, or a pitcher releases the baseball, distraction forces act on the shoulder and elbow joints. These forces pull the upper arm and elbow away from the shoulder joint, once the energy in the dominant arm has been transferred to the tennis ball or baseball. The distraction forces encountered on the shoulder/elbow joint is equal to the athlete’s body weight. High demands are required of the rotator cuff muscles, as they decelerate the upper arm and resist these distraction forces after every pitch and swing of the tennis racket.
The secret to faster serves and pitches is to strengthen the rotator cuff muscles. Your body will only allow you to throw or serve as fast as it can safely decelerate your upper arm. Remember, your rotator cuff muscles have to resist the distraction forces, and will only allow you to generate forces it can safely handle.

The Proof

Matt Harvey
2007 #1 Ranked High School Baseball Player in the Nation

#4 ranked prospect for the 2007 MLB draft

When I started working with Matt Harvey, he was consistently throwing in the 85-90 mph range. When I asked him to demonstrate some of the rotator cuff exercises he had been performing, he used 5 pound dumbbells for all the exercises. Needless to say, his rotator cuff muscles were only allowing him to throw at a speed they could safely decelerate. It was only when we strengthened his rotator cuff muscles that he started to throw in the 95-97 mph range.
Now, I don’t have any scientific evidence to back up what I’m about to state, but from working with numerous pitchers and tennis players, for every ten pound increase in the weight used for the rotator cuff exercise demonstrated in the video clip below, throwing speed increases up to 2 mph.

When Matt Harvey first performed this exercise, he could only use 5 pounds for 8 repetitions. Once he could perform the exercise with 35 pounds for 8 repetitions, he was reaching speeds of 97 mph consistently.
In the three months I have been working with Mary, she is now pain free, and her serves are faster than ever.
Perform this exercise yourself and not only will your throwing/serve speed dramatically increase, but your shoulders will feel a lot better.

Thanks to Mystic Muscle for allowing use of their facilities.

Training the MMA Athlete

One of the most debated subjects when it comes to resistance training for MMA, is that of the bench press. Athletes and strength coaches are evenly divided, between those that feel it does build strength that carries over to MMA, and those that believe it's worthless for fighters. Normally, I don't spend time on Internet forums, but one of my clients who trains MMA does, and he's mentioned to me how heated these debates can become. So here is my take on the subject, and remember, these exercises represent only one facet of how I use the bench press for combat athletes.

Bench Press

The bench press is one of the best exercises for building strength, lean muscle mass, and punching power. The key to developing each of these qualities depends on numerous factors: the amount of volume used (number of sets and reps), the amount of weight used, and the bench press variation used.

When the standard bench press is executed properly, the body utilizes elastic energy generated during the decent, to help lift the weight up to the starting position. Problems arise if the MMA athlete only performs the standard bench press, and neglects its other variations. What happens for instance, when the MMA athlete finds themselves on their back? In this instance, the person on the bottom, must press upwards against her opponent, without the benefit of accumulated elastic energy.

The pin press is one of the best exercises to learn how to produce force without utilizing elastic energy. Begin the exercise by placing a barbell across two squat rack safety pins. Position yourself so your chest is directly underneath the barbell. Press the barbell upward explosively, like a regular bench press, and slowly return the barbell to the pins. Allow the barbell to rest 2-3 seconds before performing the next repetition. This short rest period is important, as it allows some of the accumulated elastic energy to dissipate into the muscles as heat, instead of being utilized for force production. Also, allow your muscles to relax once the barbell rest on the pins.

The floor press works on the same principle as the pin press, with one difference: the elbows do not travel as far back as on the pin press. The reduced range of motion, due to performing the exercise on the floor, generates less elastic energy, requiring all your pressing muscles to work harder. The only drawback, is getting the dumbbells into the position. Spotters are recommended to hand you the dumbbells.

As you can see, to get the most benefit from bench pressing, requires that you use its different variations. Being able to press your opponent off you, creates space you can use to set up escapes, reversals, or submissions.

Nike Shox Sux

Nike Shox were introduced in 2000 and unfortunately, have become extremely popular. The main concern with the shoe, is its elevated heel. The elevated heels, forces your foot into plantar flexion (foot pointed downward), shifting your body's center of gravity and increasing the amount of pressure on the forefoot. This shift in your center of gravity, forces your lower body to lean forward to compensate for the plantar flexion, while your upper body leans back to keep your head level with the horizon. Over time, the compensation patterns your body adopts, can exacerbate foot, leg and lower back problems. The main concern is with the injury potential to the lower back. Elevating the heel reduces the S-curve of the lower back, flattening it, reducing its shock absorbing capabilities. Poor spinal alignment can lead to poor athletic performance, especially if the sport involves a high strength component, and overuse of the spinal erector muscles.
The elevated heel of Nike Shox also increases the recruitment of the quadriceps muscles (quadriceps dominance), which as I pointed out in my Women and ACL Injuries Post, can increase the chances of an ACL injury.

Athletic Performance
The increased plantar flexion, due to the elevated heel, lessens the amount of force you're able to transmit to the ground when running. This translates to a decrease in running speed. I can think of no sport that rewards the athlete that runs the s-l-o-w-e-s-t.
One of the key selling point for the Nike Shox, the rubber columns, is also one of the biggest drawbacks in the gym and on the playing field. In the gym, when executing a lower body exercise while wearing Nike Shox, you'll find you won't be able to lift as much weight, as if you were wearing a different shoe. The reason is due to the hollow rubber columns.

For instance, if you were performing a squat while wearing Nike Shox, forces generated by your body to lift the weight, would first have to compress the hollow columns, before
transferring to the ground. This means less force would be available to overcome the external resistance of the barbell. Depending on the strength levels of the athlete, I have seen people use 3-10% less weight on lower body exercises, due to having compress the hollow rubber columns. No one goes to the gym to get weaker.

Whether wearing the Nike Shox for running or resistance training, it's imperative that you're aware of the potential risk of injury and decreased athletic performance.

What's on My iPod? Part Deux

Baseball, Steroids and Heroes

I have received numerous emails this past week, regarding the latest steroid scandal in MLB. This time, the Red Sox's own David Ortiz is the latest name revealed from an "anonymous" list of baseball players who tested positive for performance enhancing drugs in 2003. It appears some of you are interested in my opinion, so here it is: I don't care. At some point, I used to, but not anymore. Here's a stat that will make you question your allegiance to MLB, from 1995 to 2005, 14 out of 22 MVP awards were won by players linked to steroids. However, I will say this...whatever the rules, follow them. And if you get caught, then 'fess up like a man, don't hide behind your PR machine. The 7-year old little league player who wears your jersey, deserves it.
While I'm on a roll, would you please quit referring to professional athletes as "heroes." Applying the word "hero" to someone who is paid money to play a sport, cheapens the word. In 2004, while your favorite MLB star was taking steroids to help him play a game, this country lost a real hero: Sgt. Christopher Ramirez.

Sgt. Christopher Ramirez

April 16, 2004

I know about Sgt. Ramirez, because he is from my home town of McAllen, Texas. On April 16, 2004, Sgt. Ramirez was leading his platoon in Iraq, when they came under fire. Being a true leader, Sgt. Ramirez took the offensive and engaged the enemy, where he was mortally wounded. Because of his actions that day, all his men survived.

It amazes me that people can recite from memory, batting averages of numerous players, people they have never met, but can't name even one person from their home town who currently serves in the armed forces. Remember, athletes may entertain you, but members of the armed forces give you freedom. So next time you feel like going to a ball game, save the money you would have spent on tickets, nachos, and stale beer, and put it to good use:

The Intrepid Fallen Heroes Fund

And if you really have your heart set on admiring an athlete for their drive, determination, and testicular fortitude, someone your children can learn from, then allow me to introduce you to Cody McCasland.

Read about Cody

Now you know why I lower my head and chuckle in disgust when a TV sports announcer refers to the juice freak who just hit a home run as a "hero." We both know better, don't we?

The Best Time You'll Ever Have in 4 Minutes or Less

I saw Eddie Izzard live last year in NYC, best show ever. Unfortunately, he wasn't in drag, but was still hilarious. Enjoy!

Women and ACL Injuries

Every year, an increasing number of women are participating at sports and doing so at a younger age. Unfortunately, there has been a corresponding increase in the number of anterior cruciate ligament (ACL) injuries. Studies have demonstrated that women have four to ten times more ACL injuries than males.

The main purpose of the ACL is to prevent the tibia from moving too far forward and rotating inward under the femur.
There are numerous factors that contribute collectively to the increased risk in ACL injuries: bio-mechanical differences, ligament laxity due to hormonal fluctuations, and improper strength and conditioning. We'll review the bio-mechanical differences and strength and conditioning aspect of ACL injuries.

Q Angle
One of the most important bio-mechanical differences is that women have a wider pelvis than men, due to women needing additional space for child bearing. The angle at which the femur and tibia meet is known as the Q angle. This increased angle not only concentrates greater stress on the knee, but also exerts an outward pull on the patella. Of the four quadriceps muscles, only one, the vastus medialus oblique (VMO), pulls on the patella medially. To negate the effects of women's greater Q angle, exercises which strengthen the VMO, must be performed.

Strength and Conditioning
Just as reading medical textbooks doesn't automatically make you a doctor, performing a strength and conditioning program doesn't assure you of improved performance and reduced risk of injury. To maximize performance and reduce risk, the exercises which make up a strengthening program must be executed perfectly. Simply going through an exercise without regard to proper form is at best, worthless, and at worst, creates injuries.
One of the best exercises increasing lower body strength, is the squat. However, 93% of people fail to perform the exercise correctly.

Performing a squat with a shortened range of motion actually increases the risk of ACL injuries, as performing the upper part of a squat only strengthens the muscles which exert a lateral pull on the patella. This has the same effect as if you were to magically widen the hips, causing an increase in the Q angle.

A properly executed squat dips down below parallel, until the hamstrings and calf muscles make contact. Only a squat which dips below parallel recruits the VMO, strengthening it and thereby reducing the lateral pull exerted by a female's wider hips. Performing a proper squat is simple, but not always easy. It's even harder to teach properly, which is why the majority of trainers allow their clients to perform squats incorrectly. Which basically means you're paying someone to give you an injury. If you train alone, make sure you perform a full squat, as it's the only way you'll derive any benefit.

The VMO
The VMO is one of the most underrated muscles, which is unfortunate due to it's ability to increase sprinting speed, vertical jump, and decrease the risk of all knee injuries. Focusing on the VMO is best done in the early off season.

The split squat performed on a wobble board is one of the best exercises for developing and strengthening the VMO. The instability provided by the wobble board heavily recruits the VMO, as it is a knee stabilizer. The key to this exercise is performing it with a full range of motion, the further you descend, the great the VMO is recruited.

Aerobic Activity
Aerobic activity is becoming increasing popular with athletes, believing it's the most efficient means for improving cardiovascular performance. Unfortunately, this is not only false, but it actually increase the risk of ACL injuries.
Whether decelerating from a full sprint, quickly changing direction, or landing from a jump, high levels of forces must be absorbed, neutralized and re-directed by the body. In some instances, our body absorbs up to up six times our body weight. For optimum performance and reduced risk of injury, this requires a high level of strength. Performing long duration aerobic activity will cause you to lose strength and muscle mass, as it will cause a muscle fiber shift away from high force to low force endurance.
Numerous types of muscle fibers exists, forming a continuum of fiber types ranging from slowest to fastest. The slowest fibers have the greatest endurance, but lowest growth and strength potential. The fastest fibers, have the least endurance capabilities, but the highest strength and growth potential. Marathon runners possess a high number of endurance fiber and have a physique that doesn't exactly appear healthy. Sprinters possess a high number of the faster, more powerful muscle fibers, and possess a muscular physique.
It's been shown that as little as eight weeks of endurance training will cause the faster muscle fibers to behave like the slower, weaker muscle fibers. Here are some studies to back up me up:

Kraemer WJ, Patton JF, Gordon, et al. Compatibility of high-intensity strength and endurance training on hormonal and skeletal muscle adaptations. J Appl Physiol 1995; 78(3): 976-89

Liu Y, Lormes W, Reissnecker S, and Steinbacker JM. Effects of high-intensity and low-intensity endurance training on myosin heavy chain isoform expression in highly trained rowers. Int J Sports Med 2003; May:24(4); 264-70

Thayer, Collins, Noble, Taylor. A decade of aerobic endurance training: histological evidence for fibre type transformation. J Sports Med Phys Fitness 2000; Dec:40(4); 284-9

Cliff note version: aerobic activity causes the stronger, powerful muscle fibers to atrophy and behave like the slower, weaker muscle fibers. This has vital implications, because when your daughter's body tries to decelerate and change direction on the field, or land from a jump, the slower and weaker muscle fibers will be absorbing those forces. Since these muscle fibers are slower to engage, the ligaments and tendons will take on these forces until the the fibers respond. But whether the muscle fibers are sufficiently strong enough to tolerate those forces is a different matter.

Alternative to Aerobic Activity

If someone still feels they need to improve their aerobic capacity, then I prescribe the Tabata Protocol. It ensures they improve BOTH their anaerobic and aerobic capacities simultaneously, without losing strength. The Tabata protocol was developed for Japanese speed skaters and is extremely challenging.

Tabata et al. Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2 max. Med Sci Sports Exer. 1992 Oct;28(10): 1327-30

As you now know, it's becoming clear that some of the increases in ACL injuries in both males and females is created by faulty strength and conditioning programs. Put these recommendations to use and you'll not only minimize your risk of ACL injuries, but you'll greatly improve your athletic performance as well.

By the way, I'll post the exact Tabata Protocol within the next few days.

Thanks to Mystic Muscle for allowing us to use their facility.