NSCA COACH 1.1
It is our goal to address all aspects of recovery in order to be as
efficient as possible during the long season. To do this, we utilize
several techniques:
• Soft Tissue Maintenance — hands-on massage, foam rollers,
rolling muscle massager, suction cups, Graston® tools, Astym®
treatment, and others
• Nutrition — organic and whole foods, fresh smoothies and
juices, vitamins, protein, and fish oils
• Corrective Exercise (focusing on dysfunction) — focusing
on hips, rib cage position, shoulder, thoracic spine mobility,
diaphragm, and glute facilitation
• Exercise Implementation — exercises that create optimal
firing patterns, kinetic chain sequencing, and whole body
integration
The programming thought process with the Diamondbacks centers
around concepts that remove individual limitations and increase
efficiency in the entire motor system. We perform screenings and
tests according to industry standards like most programs, but
our goals are less explosive and very fundamental. Exercises that
promote joint centration and ideal firing patterns are at the core
of what we implement with our players. While there are countless
exercises and variations that can be used with these principles in
mind, below are some of our most often-programmed exercises:
UPPER BODY:
• Cable push/pull combo (*can also be done individually as
cable push or cable pull)
• Dumbbell row
• Physioball dumbbell bench press, single- or double-arm
variations
• Half-kneeling high cable pull
• Push-up variations
• Cable “X” pulldowns
LOWER BODY:
• Lunge variations (drop, lateral, reverse, etc.)
• Single-leg Romanian deadlift (RDLs)
• Bulgarian split squats (rear foot elevated)
• Step-ups/downs
• Sumo squats
• Glute bridge variations
CORE:
• Physioball cable rotations
• Paloff press variations
• Dead bug variations
• Cable chops
Many of the exercises we program are selected with the intent
to mimic movements on the playing field and target common
problem areas in our sport and those identified individually
(i.e., upper/lower cross patterns, hip alignment, diaphragm
activation, weak glutes, etc.). We also avoid exercises that could
be potentially detrimental to overhead throwing athletes. Two
of the more common and controversial exercises we omit in our
programming are the barbell bench press and overhead pressing
movements. For our program, these exercises do not apply
specifically to baseball or our athletes (sport specificity). While
these exercises will certainly increase strength, they will not
necessarily translate into hitting further or throwing harder.
From our experience, the barbell bench press can potentially
create dyssynchrony between important stabilizing musculature
(like serratus anterior) for baseball athletes. Over development
of the pectoral muscles can also potentially affect postural
alignment, decrease range of motion, and restrict the shoulders.
As mentioned above, we avoid overhead pressing due to the
workload of the shoulder during the season. We have found that
many of our players do not have proper glenohumeral centrality,
scapular stability, or positioning to tolerate this activity. This may
not apply to all programs or athletes, however. Since overhead
pressing without proper glenohumeral centrality, or scapular
stability/positioning may increase risk of impingement and
inflammation in the shoulder, we avoid this type of activity.
We do not ignore upper body pushing exercises, though. We
select exercises that allow the scapulae to move freely whenever
possible. We also avoid isolated movement in general (unless
the athlete is injured and in the rehabilitation process). Running,
jumping, squatting, throwing, and swinging are all complex
movements. In theory, breaking the movements into parts make