| Pre-Hab Shoulder Training
The sport of Baseball requires power, strength, speed, balance, and flexibility. As a strength coach my job is to maximize the potential in each of these aspects for every baseball player that is in my program. One important aspect in training baseball players is to improve the strength of the shoulder. Before strength training can begin, it is vital to improve the integrity of the shoulder joint. The most commonly known muscle group of the shoulder is the rotator cuff, which is comprised of the infraspinatus, supraspinatus, subscapularis, and the teres minor. Strengthening the muscles supporting the shoulder joint, such as the latissamous dorsi, rhomboids, trapezius, and deltoids, is also of great importance. Performing motions that engage the rotator cuff and the supporting muscles should be done as pre-habilitation (pre-hab) training. The rotator cuff performs a variety of movements thus strengthening the rotator cuff will improve the integrity of the joint therefore decreasing the chance of injury. Every baseball player in the country should be performing pre-hab shoulder training at least 2-3 times a week and if possible every time before a game or practice. For this reason we have 3 different shoulder pre-hab circuits that can be done in the weight room, on the field, in the locker room, or in a hotel room. Circuit #1 Band Dislocates - While standing, hold a band wider than shoulder width apart. Start with hands in front of hips then proceed with arms straight overhead. Then move band behind the back to your lower back. Band Pull aparts - While standing, hold band shoulder width apart in front of chest with arms straight. With straight arms proceed to horizontal shoulder abduction while focusing on retracting your scapula together. Band Pulldowns - While standing, hold band shoulder width apart above head. Pull band down behind your head to your trapezius. Band Spider Walks - While standing facing a wall, band around wrists pull hands apart while palms are on the wall. Walk hands up the wall with arms straight and then walk them back down. Band Scapula Retraction - While standing, wrap band around each shoulder. Arms straight in front of chest with shoulders protracted then proceed to retract shoulders focusing on both your scapula touching. Circuit #2 Scapular Elevation – While standing, holding a barbell (or dumbbell) overhead. Elevate scapula in a shrug motion bring your shoulders to your ears. Hold then release. Kneeling Cat Dog Stretch - Let the spine curve downward, dropping the stomach low, and lift your head up. Stretch. Move into cat by reversing the spinal bend drawing the spine up and pulling the chest and stomach in Kneeling alternating shoulder to floor stretch - Begin on hands and knees with hands wider than shoulder width and fingers pointing out. Drop one shoulder to the floor hold then release. Proceed to the other shoulder. Posterior Capsule Stretch - Begin lying on the floor on one side with scapula retracted. Humerus is perpendicular to torso with elbow at 90 degrees. With your opposite hand grab wrist and slowly move it towards the floor keeping scapula retracted and elbow at 90 degrees. Once you feel tension stop and hold at that position for 20 seconds. Circuit #3 Halos – While holding a plate or medicine ball in front of your face perform tight circles each direction around your head. Tea Cups – Prepares shoulder for internal and external rotation. Preparing baseball players for stress that will be put upon their shoulders will prevent injuries from occurring and maximize the performance of the athlete. |
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About the Article... |
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| Jon Francis - Is the Director of Strength & Conditioning for the Aztecs after holding a similar position at the University of Idaho.
Before arriving in Idaho, Francis was the assistant strength and conditioning coach at Appalachian State University in Boone, N.C. He worked with the University's football, basketball, baseball, wrestling, volleyball and men's soccer programs. He also served as a graduate assistant at Appalachian State. Francis is a 1993 graduate of Appalachian State and completed his master of arts in sport management at the school in 2001. He is a member of the Collegiate Strength and Conditioning Coaches Association and is Strength and Conditioning Coach Certified (SCCC). He is also a member of the National Strength and Conditioning Association and has earned certification from USA Weightlifting. His wife, Joy, is San Diego State's director of athletic development. |