The push-up is a classic exercise that has been around for a very long time. It is a great movement to build strength in the upper body as well as stability through your core. The push-up is an exercise we believe to be a staple in all of our athletes' workout programs, especially our athletes who are required to throw or to have their arms overhead in their given sport. The push-up allows the scapulae to move through a greater range of motion, specifically protraction, which strengthens the serratus anterior muscle. Proper function of your serratus is vital for shoulder health of the overhead athlete. In the video, you will see a progression from beginner to advanced; below, you will find a description on what cues to think about to help maximize your technique.
1- Elevated Push-Up
The first thing we are going to do is an elevated push-up. We'll do this to make sure the athlete has the correct scapular pattern. Also, to fully understand the correct form for a regular push-up, we want to keep our hips flexed the whole time while squeezing our glutes. Slowly, we are going to let ourselves down to the bar while keeping the elbows tight to our rib cage. As we go down, we are focused on squeezing our shoulder blades together, lowering our chest to the bar. From there, we are going to drive the bar while maintaining that same form we came down with back into our starting position.
2- Kneeling Push Up
Repeat the "Elevated Push-Up" in a kneeling position.
3 – Hands Release Push Up
In our Hands Release Push-Up, we are going to brace ourselves with a tight core and contract our glutes. Starting in a push-up position, we are going to slowly lower ourselves to the ground letting our chest hit first, then our hips, then our hands will come off the ground. When we come back up, we are going to set our hands into the ground and lift our hips up. From there, we are going to drive through the ground and push our chest off the ground getting back into our starting position. This ensures we maintain a flat back and don’t go into a back extension.
(still same form as before - elbows tight, squeezing shoulder blades)
Tip: Say these in your head as you’re doing them
As you go down – Chest, Hips
As you come up – Hips, Chest
4 – Push-UpIn a push-up, you will see a lot of people with a 90 degree angle in their arms (elbows in alignment with their shoulders). In this position, we restrict our movement pattern and don't allow the muscle to fully function. Starting in a push-up position keeping our core tight (think about drawing in your belly button) while squeezing our glutes, we will slowly go down keeping the elbows at a 45 degree angle. Make sure we are retracting our shoulder blades and allowing ourselves to get an inch or two away from the ground then driving back up, getting into full arm extension.
The kettlebell windmill is a great exercise that improves many traits at once. We all know that mobility, stability, and strength are vital to optimizing sport performance. Any time we can accomplish all these physical attributes at once is ideal to maximize training time.
Thoracic spine rotation is something that many athletes lack and is necessary for optimal sports performance. As a throwing athlete, thoracic spine mobility is imperative to attaining separation and fluidity in the throwing motion. Elbow and shoulder health is also very much dependent on the thoracic spine doing the job it is intended to do.
Shoulder stability is also very important as the shoulder joint is the most unstable joint in the body. Good control and alignment of the joint can help to prevent many common injuries that athletes face in sports like baseball. Throwing a baseball is the fastest motion in sports, and therefore extremely stressful. Proper stability will ensure that the shoulder can withstand the repetitive stresses and avoid the common overuse injuries.
The windmill also helps to improve lateral core stability where the oblique’s resist against unwanted movement of the spine. When sprinting, many athletes lack the necessary core stability to maintain posture. This is evident when the athlete exhibits a lateral hip hike or an unnecessary side bend of the torso. Stability through the core will ensure that all force is being put into the ground as it should and not lost, thus achieving maximum velocity.
Physical Principle: Tempo
By Sammy Knox
When discussing tempo in training, we are referring to the speed at which we execute the exercise. Training with different tempos is important because it will provide the athlete with a different stress, therefore causing a specific adaptation to that stress. There are three different tempos we utilize in our training because there are three different types of muscular contractions.
Isometric – a muscle that does not change in length while contracting
Concentric - a muscle that is shortening in length while contracting
- The better you are at eccentric strength (a slow descent in the squat), the better you will be at absorbing force. This is important for both preventing injury and increasing performance. When sprinting, we want to spend very little time on the ground while still being able to apply enough force to be fast. The stronger the athlete is eccentrically, the better they will be able to achieve this.
- Isometric strength (holding the bottom of the squat) is beneficial to being a well-rounded athlete, as you are required to hold static postures under high forces and velocities while sprinting. Our core muscles must be strong isometrically during sprinting and other athletic feats to transfer force in the most efficient and effective way.
- Concentric strength (standing up from the bottom of a squat) is all about force production and can also be referred to as “starting strength.” This is very important in the acceleration phase of sprinting, which is the first 10-20 yards. This is the case since we are not able to utilize the stretch reflex as effectively to propel us in the direction we want to go; therefore, we must use more concentric strength to get us going.
As you can see, all three tempos are important and useful for athletes to develop maximum strength.
We will be announcing several ways that we, and the rest of the DST family, can provide support and aid to those affected by Harvey, so be on the lookout for a series of announcements on ways you can get involved.
Physical Principle: Movement
Of all our physical principles, movement is the most important building block we have. While the concept is simple, the implementation is, unfortunately, often overlooked in many athletic development programs.
We approach movement as a core foundation of everything we do. Before an athlete can excel on the field/court, they must first be able to move efficiently. Because of this, we take all our athletes through an in-depth bio-mechanical assessment in which we look at an athlete's:
"We all want progress, but if you're on the wrong road, progress means doing an about-turn and walking back to the right road; in that case, the man who turns back soonest is the most progressive."
- C.S. Lewis
In this exercise of the week video, we will be going over reaction drills. The athletes don't know which direction they will be cutting before starting each rep, so they will have to react to whichever direction Kyle points. They also won't know if they'll be taking two steps, three steps, or four steps before the cut. We make sure they attack vertically and then react to Kyle's hand, still focusing on being explosive each change of direction.
Speed and agility drills should focus on explosive movements and cutting from all parts of the foot because, in competitions, athletes are going to cut from all parts of the foot. This is training one part of the foot - the outside edge. We want to train and improve movements that are sport-specific and will improve in-game performance.
In this exercise of the week video, we will be going over the outside edge cut. To start this drill you will only need three cones. We will first work on the three-step cross over with our back leg staying nice and tight to our body as it comes up and over to change direction. After that, we will work in a heiden at the beginning of the drill to work on deceleration and acceleration coming back through that cut. Here we are really focusing on sticking the landing each time and driving out into the outside edge cut drill.
We do this drill to help in our outside edge cuts. More than likely we are cutting and opening up in one direction. The benefits of this drill are to help feel the outside edge of the feet, it teaches athletes how to bring the knee drive up and over, and it helps athletes with motor control/skills.
In this exercise of the week video, we will be going over the inside edge cut on the ladder. To start this drill you will need two ladders set up side by side. If you’re starting on the left side of the ladder your right foot will start in the box. Next, we will cross over with our left leg keeping a high and tight knee to our body into the next ladder. After that, we will step outside the ladder with our right foot. Here we are really focusing on inside edge of the foot.
We do this drill to help in our inside edge cuts. More than likely we are cutting and opening up in one direction. While going through the ladder, we are also focused on body lean - always towards the center of the two ladders. The benefits of this drill are to help feel the inside edge of the feet, it teaches athletes how to bring the knee drive up and over, and it helps athletes with motor control/skills.