The National Strength and Conditioning Association

presents

Off-Season Development for Elite and

Professional Baseball Players

with…
Pete Bommarito, MS, CSCS, USAW, MAT
Bommarito Performance Systems

September 21, 2011

NSCA Webinar Series www.nsca.com 800-815-6826

 Baseball Training Aspects
•Preparation – Warmup
•Movement Training
•Power / Strength Endurance
•Reactive Neuromuscular Training
(RNT)
•Resistance Training
•Multi-disciplinary Approach
 Preparation - Warmup
•Active Dynamic Warmup
•Science and Methodology
•Transit Activation Series
•Active Range of Motion Control (stretch?)
•4 levels
•1. General Prep and Tissue Temperature Elevation
•2. Local Muscle Prep / Active Lengthening
•3. Joint Mobility
•4. Neuromuscular Activation
•Unloaded Speed Development (Track Hurdles)
•Science and Methodology
•6 levels
 Active Dynamic Warmup
•Transit Activation Series
•Slow/Fast Isometric
•Dynamic Stretch Reflex / Dynamic Motion
•Active Range of Motion Control
•Begin slow within controlled range of motion
•Gradually increase speed of motion
•Lunges (drop, lateral) – 3 sec iso pause
•Local Prep / Joint Mobility
•Isometric
•Dynamic Motion
•NM Activation
•Begin basic movement prep
•Eccentric loading
Active Dynamic Warm Up
 Unloaded Speed Development
•Preparation at each level
•Slow / Fast isometric
•March (dynamic stretch reflex)
•Exercise Sequence
•Askip / Exercise skip – alternating side
•Askip / Exercise skip – same side
•Askip / Exercise skip – same side (arm action)
•6 levels
•Lateral Series
•Side A Series
•Glute Series
•Adductor Series
•Windmill Series
•Hamstring Series
Hurdle Mobility
 Movement Training
•General
•Linear acceleration
•Absolute Speed
•Footwork / Basic Agility
•Sport Specific
•Lateral – run/shuffle
•Infielders / Base-stealing
•Forward Multidirectional – circular pattern
•Base-running
•Backward Multidirectional – runs
•Outfielders / Infielders?
 General Movement Training
•IT IS IMPORTANT AND SPECIFIC!!!!
•Linear acceleration
•A-march / A-Skip Series
•Resisted / Assisted
•Absolute Speed (AS)
•Ankling / Buttkick Series
•AS A-skip / A-run Series
•Moving Claw Series
•Resisted / Assisted
•Footwork / Basic Agility
•Ladders – MAKE IT SPECIFIC
•Rapid Response
 Specific Movement Training
•Lateral
•Shuffle – lateral A-skip series / Wedge cut
•Run – crossover base-stealing start
•Forward Multidirectional
•Circular patterns – base-running
•Resisted series / applied runs
•Backward multidirectional
•Lateral run motions – resisted series / applied runs
•Back lateral run motions – JUST CHANGE
PROPRIOCEPTION
•Back angle lateral run motions - JUST CHANGE
PROPRIOCEPTION
Footwork and Linear
 Power Endurance
•Science and Methodology
•Pitchers – more overall volume
•Position – still important
•STRENGTH FIRST
•CONTROLLED RANGE OF MOTION IDENTIFIED
•Rotational series
•Scapulo-thoracic series
•Medicine Ball (MB) Series
•Standing, Kneeling, Alignment
•Motions – Overhead, Slam, Shoulder T, Hips
Power Endurance
 Strength Endurance
•Science and Methodology
•Pitchers – more overall volume
•Position – still important
•STRENGTH FIRST
•CONTROLLED RANGE OF MOTION IDENTIFIED
•Complex Training
•1. Shoulder / Scapular / Rotational
•2. Hips / Dynamic Stabilization / “Core”?
•3. Shoulder / Scapular / Rotational
•4. Hips / Dynamic Stabilization / “Core”?
•Prowler Series – linear acceleration?
•EXTREMELY IMPORTANT
•UNDERSTAND THE MEANING OF SPECIFICITY!
 Reactive NM Training (RNT)
•Science and Methodology
•Pitchers – more overall volume
•Position – still important
•STRENGTH FIRST
•CONTROLLED RANGE OF MOTION IDENTIFIED
•Motions
•CFO (Chest, Forehead, Overhead)
•Slams
•Hips
•Shoulders
•Scapular
•Humeral Rotation
•Throwing Motion
Reactive NM Training (RNT)
 Resistance Training
•Specificity? INDIVIDUALIZATION!!
•Based on range of motion they can CONTROL
•No set “exercises”
•Modification based on controlled ROM
•Progression based on ability to increase ROM
•New range of motion MUST be strengthened IMMEDIATELY
•Progressions can occur within an exercise sequence!
•Corrective Complexes during rest periods
•Assigned “corrective” exercises
•Isometrics!! (MAT Jumpstart)
 Resistance Training
•Templates
•Skeleton “plans”
•Modification depends on individualization
•Plan set, but modify based on progression
•Phases
•GPP (General Preparatory Phase)
•Intensification
•Conjugate / Dynamic
•CAD (Canadian Ascending-Desending)
•Strength / Power
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Lower Body Strength
Upper Body Strength
Corrective
Core
 Multi-disciplinary Approach
•Physical Therapy
•Active Release TechniquesTM (ART)
•Kinesio TapingTM
•Athletic Training
•Neuromuscular (NM) Therapy
•Chiropractic
•Graston TechniquesTM
•Acupuncuture
•NM Therapy
•Massage Therapy
•Greg Roskopf Muscle Activation TechniquesTM (MAT)
•NM Therapy
•Biomechanist
•Greg Roskopf Muscle Activation TechniquesTM (MAT) Jumpstart**
•ALL PERFORMANCE COACHES FUNCTION AS BIOMECHANIST
•Resistance Training SpecialistTM (RTS)
•Orthopedic?
 Multi-disciplinary Approach
•Logistics
•Price? Evaluation!
•Relationships
•Functionality
•Overlapping disciplines – IT IS A POSITIVE!
•Information is the KEY
•Performance Coach
•Continuing education for understanding
•Implementation
•Performance Coach
•Trained methods to constantly modify
•Trained methods to ID controlled ROM
•Trained methods to work within athletes’ abilities at ANY GIVEN
TIME
 The National Strength and Conditioning Association
Would like to Thank:

Pete Bommarito, MS, CSCS, USAW, MAT

Thank you for presenting on:

Off-Season Development for Elite and Professional Baseball