in association with
Welcome Santa Cruz
Baseball Academy
Evolution of
Youth Conditioning
Rocky Snyder, CSCS, NSCA-CPT, CES
A QUICK LOOK BACK
1970’s
Get out and play. Come home for dinner.
1980’s
Conditioning might have a place for the pro’s - but it’s too dangerous for kids!
Sports are starting to get organized.
1990’s
NSCA publishes Position Statement on Adolescent and
Training & Conditioning
Pre-Pubescent Strength
2000’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”.
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 TODAY
Long 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 Approach
Keys 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….
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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
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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 FoundationThen 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
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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.
2.
3.
4.
5.
Speed
Arm strength
Defense
Hit for average
Hit for power
Joey’s Definition of a 5-Tool Player
1.
2.
3.
4.
5.
Discipline
Confident
Hard (and Smart) Worker
Student of the Game
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 - .219
2005 - .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 - Specific
M - Measurable
A - Attainable
R - Relevant
T - 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.
Examples
Long term career goal
• I will be a Major League Baseball player in 2022
Team 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 seasons
Decide 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
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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
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Soft tissue
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Assisted Isolated Stretching
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Corrective Exercise/Activation (FMS corrective solutions)
Movement Preparation
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Glute activation
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Dynamic stretch
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Movement integration (Marching/skipping)
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Neural activation
Polymerics (100 contacts per week/maximum)
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Initiate (non-counter, counter, double contact)
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Movement type (jump, hop, skip, bound)
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Direction (linear, lateral, rotational)
Movement Skills (Technical/Motor Learning & Application)
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Linear
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Starting position
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Acceleration
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Absolute speed
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Multidirectional
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Base position
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Shuffle
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Cross-over
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Cutting
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Drop step
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Back pedal
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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
– Themesplit movementsexercise select  volume
 intensity  reps  sets  weight