Category: Training Articles

Strength and Conditioning – Are We Hurting Ourselves?

Dr. Stephen Osterer and Dr. Michael Chivers

Baseball Development Group

Twitter: @drsosterer / @drmchivers

It’s the middle of August and for some of us, the summer season is coming to a close. As such, high school and collegiate players are beginning to face some tough questions.

What am I going to do for off-season training?

Where am I going to accomplish this?

What should it be composed of?

In a world with an infinite number of ‘Ultimate Strength and Conditioning Programs” flying around social media, answering these questions can often be a confusing and difficult task for the uninformed. read more

The 5 Phases of a Starting Pitcher’s Pre-Game Routine

By @mbobBROS

I’m not going to tell you how you should prepare for a start. That’s for you to decide. Pitchers’ routines are as different as their throwing motions. I encourage you to find what works for YOU, and stick to it.

What I will do, is outline the different phases of a starting pitcher’s pregame routine and give you a few SUGGESTIONS on how to maximize each one.

End of Last Start

Preparation for your next start begins directly after your last. Whether you had a good outing or a bad one, process it and move on. Reflect on your successes and failures briefly, taking with you only positive thoughts and constructive critiques to work on. Discard the rest. read more

The Foundations of Arm Care: Eccentric Muscle Contractions

by Chris McKenzie PT, DPT, OCS, SCS, PES


Do you want to know how to prevent a SLAP tear, or any significant injury from happening as a baseball or softball player?

I thought so…

Enter Chris, a 15y/o left handed pitcher who was throwing good heat for his age (sitting in the low 80’s) without any formal pitcher training. Chris began developing a painful pinch on the back of shoulder early in the Spring of 2014 in the late cocking position. This pain eventually brought him to my clinic, where he could only crow-hop a 90ft throw before he experienced his painful pinching. I gave Chris some simple exercises to perform and 2 weeks later here’s what happened: read more

Why Arms Are Regressing in the U.S.

By Alan Jaeger (@jaegersports)

In nature, some trees are short, while others, like the Great Redwoods, can grow above 350 feet

Nature knows best. That’s why if you sit in one place, like on a plane, for a long enough period of time you will feel an urge to stretch, or get up and go for a walk. This urge is called your life force. It is nature’s way of telling you, instinctively, that your body needs to move some energy around because it’s atrophying.

You see, if muscles are inactive for a long enough period of time, or aren’t used close to their desired capacities, the life is taken out of them. When muscles are given proper blood flow, oxygen, and range of motion — in short, when they are nurtured — they are free to work at their optimum capacity. read more

Summer Training

Strength Training through Summer Ball Season

By Phil Tognetti (@FullWindup)

Summer baseball is upon us, and whether you realize it or not, this summer will be the summer to level up your game. Or, you can plan on returning to school in the fall the same ballplayer you were when the season ended this past spring.

Your choice.

But, allow me to let you in on a little secret. If you want to become a better ballplayer this summer, you must focus on your development. Commit to the small details that over time will add up to big positive changes. read more