Tag Archives: Crossover Symmetry

Sample Baseball Off-Season Workout – Phase 2

In a previous post, we laid out an extensive sample 3-day baseball off-season program. The popularity of the sample Phase 1 program prompted emails asking Baseball Training Methods, “What’s next?” Hence, the writing of this sample Phase 2 off-season program.

First and foremost, let’s remember that the off-season is the time of year baseball players need to concentrate on their strength and conditioning, especially in the early phases. Leave the ball and glove in your bag and give your throwing shoulder some time off from throwing.

Before we get to the workout, let’s take a look at the overall year again and discuss our goals for Phase 2. As seen below, the training year can be broken down into off-season, pre-season, and in-season segments. Within each season, you can break down the different months into 4 week phases.

Overall goals to keep in mind for the four phase baseball off-season are to recover from the previous season, rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for the following training year.

For Phase 2 specifically, our goals will be, but are not limited to:

Continue rehabilitation of any lingering injuries.
Evaluate Phase 1 and make necessary changes to general strength program.
Progress strength exercises where appropriate.
Stay consistent with soft tissue and flexibility work.
Continue to hold off on any throwing.

Phase 2 begins where Phase 1 finishes. Depending on your training experience and level of fatigue at the end of Phase 1, you may want to consider a deload or recovery week prior to beginning Phase 2. Younger athletes with less training experience will not need that deload week as much as a ballplayer who has been training for 3-5 years. For the most part though, you need to take your own personal assessment of how you feel and make the call from there.

Off-Season Baseball Strength Program – Phase 2 Overview

Each training day will include the following segments, and each segment will be done in the order listed:

Foam Roll/Soft Tissue Work
Pre-hab
Dynamic Warm-up
Strength Work
Conditioning
Post-Training Session Static Stretching
Foam Roll

For the purposes of this article and to make a smooth transition from the sample Phase 1 program, a 3-day per week program will be considered. Just remember, depending on the individual athlete and how the program is structured, a baseball off-season strength program can be anywhere from 2-5 days. Also, we have already discussed soft tissue work, pre-hab, and dynamic warm-up protocols in the sample Phase 1 post. So, if you would like to learn more about those aspects of the program, please review them here.

Sample Off-Season Baseball Strength Program – Phase 2

For Phase 2, be sure to train on non-consecutive days. You’ll want to give your body 36-48 hours to recover between training sessions. While the examples below will include conditioning on the same days as lifting, you could perform your baseball conditioning on non-lifting days. For example, if you strength train on Mon/Wed/Fri, you can perform you conditioning after your lifting session on those same days or on Tues/Thurs/Sat. If you decide to complete your lifting and conditioning on opposite days, be sure to have at least one day per week that is devoted completely to recovery. In this example, that would be Sunday. That means no strenuous activity. Either take the entire day off or focus just on soft tissue work and static stretching.

**We understand that you may not be familiar with many of the exercises listed below. A quick search will direct you to videos and explanations that can help you better understand the movements. However, just watching a video will not take the place of a qualified strength and conditioning coach who can demonstrate technique and properly correct form if there are any issues. When in doubt, do not perform the movement. Seek guidance and instruction. If any exercise causes pain, use common sense and do not do it.**

Day 1

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

When foam rolling or completing soft tissue work, be sure to listen to your body. It will tell you if certain areas need more or less focus. You can always spend longer on one area if need be.

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

Glute Bridge – 2 x 10
Squat with mini-band – 2 x 10
Quadruped Rotations – 2 x 8 each side
I’s, Y’s, T’s, External Rotation with band – 2 x 10 each (or Crossover Symmetry program)
Plank – 1 x 60 seconds

Dynamic Warm-up

The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.

Reverse Lunge with Twist – 1 x 10 yards
Inverted Hamstring Stretch – 1 x 10 yards
World’s Greatest Stretch – 1 x 10 yards
Inch Worms – 1 x 10 yards
Straight Leg March – 1 x 10 yards
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction

Strength

Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset.

Box Jump – 1-leg Landing – 4 x 3 each
Medicine Ball Rotational Chest Pass – 4 x 5 each side

Trap Bar Deadlift – 3 x 5
Alternating DB Bench Press – 3 x 6 each

DB Reverse Lunge Off Box – 3 x 6 each
Inverted Row – Underhand Grip – 3 x 10

Glute/Ham Raise – 2 x 8
Forearm Wall Slide – 2 x 10

Cable Pallof Press – 2 x 10 each side
Reverse Hyper – 2 x 10

Conditioning

Shuttle Runs – Shuttle runs allow you to work on agility and change of direction. Set up two cones 10 yards apart. Begin at the start cone and sprint full speed to the second cone. Decelerate and change direction, then sprint back to the start. Performing the total assigned distance between the cones completes one rep. Rest 2-4 minutes and then complete the next set.

2 x 30 yards
2 x 40 yards
2 x 60 yards
4 x 20 yards

Static Stretching

Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Day 2

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

1-leg Glute Bridge – 2 x 10 each side
Quadruped Opposites- 2 x 12 each side
90/90 Stretch – 2 x 6 each side
Rhythmic Stabilizations – 2 x 10 seconds each arm
Side Plank – 1 x 45 seconds each side

Dynamic Warm-up

Walking Lunge with Knee Hug – 1 x 10 yards
Walking Quad Stretch – 1 x 10 yards
World’s Greatest Stretch – 1 x 10 yards
Inch Worms – 1 x 10 yards
Lateral Lunge – 1 x 10 yards each direction
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
A Skip – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction

Strength

As with Day 1, exercises below are listed as supersets. In one instance, you will see a tri-set. Tri-sets are performed similar to supersets, but instead of two exercises back-to-back, you now have three.

Lateral Bound – Continuous – 4 x 6
Rotational Medicine Ball Slam – 4 x 6
Prone Stability Ball T’s – 3 x 8

Box Squat – 3 x 5
Stability Ball Push-up Plus – 3 x 8
Half-Kneeling Hip Flexor Stretch – 2 x 60 seconds each side

DB RDL – 3 x 6
1-Arm Cable Row – 3 x 10 each side

DB Goblet Lateral Lunge – 3 x 8 each side
TRX Low Row – 2 x 10

Stability Ball ‘Stir the Pot’ – 2 x 10 each direction
Plate Holds – 2 x Max time

Conditioning

Build-up Sprints – Build-up sprints start with the baseball player already in motion. In the example below, you will run a total of 40 yards, but only the second 20 yards at 100% effort. Set up cones, use a track, or perform in the outfield. Set up cones at 20 and 40 yards. When you perform the Build-Up sprints, begin your run at 50-75% effort. As you hit the halfway mark, increase your speed to 100% effort.

2 20-yard sprints at 50% effort
8 40-yard Build-Up sprints: first 20 yards at 75% effort, second 20 yards at 100% effort

After each sprint, use your walk back to the starting line as your rest.

Static Stretching

Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Day 3

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Pre-hab

Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.

Glute Bridge Hold – 2 x 30 second
Kneeling Dynamic Adductor Stretch – 2 x 6 each side
Lateral Squat – 1 x 10 each
Seated 2-arm Band External Rotation (No money drill) – 2 x 12
TRX Standing Rotations – 1 x 6 each side

Dynamic Warm-up

Reverse Lunge with Twist- 1 x 10 yards
Quad Stretch with Toe Touch – 1 x 10 yards
World’s Greatest Stretch – 1 x 10 yards
Inch Worms – 1 x 10 yards
Straight Leg March – 1 x 10 yards
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
A Skip – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction

Strength

Again, supersets and tri-sets are utilized similar to Day 2. The final two exercises/movements are listed by by themselves and not together. For the second to last movment, perform the first set, rest for 30-60 seconds, then repeat for the second set. Then, move to the final exercise and perform in the same manner.

Broad Jump – 1-leg Landing – 4 x 3 each
Medicine Ball Overhead Throw with Step – 4 x 3 each leg
Stability Ball Rhythmic Stabilization on Wall – 2 x 10 seconds each side

BB Glute Bridge – 3 x 8
Chin-up – 1 x 12, 1 x 10, 1 x 8

1-leg DB RDL – 3 x 6 each side
TRX 1-Arm Rotational Row – 3 x 8 each

Side Plank Touches – 2 x 15 each side

Ab Wheel – 2 x 10

Conditioning

Heavy Sled Drags – 6 x 30 yards; rest to full recovery between sets (at least 1-2 minutes, longer if needed)

Static Stretching

Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each

Foam Roll

Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side

Week by Week Progressions

Remember, Phase 2 is one month in duration – 4 weeks. Each week you should be making small adjustments to each exercise so as to change the sets, reps, or weight. Here are some quick guidelines to help you make those progressions.

Power-based exercises such as jumps, bounds, and medicine ball throws should be adjusted minimally. Add one rep in Week 2, another in Week 3. For Week 4, return to the same rep scheme as Week 1.
The deadlift and box squat can be kept at 3 sets of 5 reps each week. Add 5 pounds each week to each lift.
For exercises involving dumbbells (DB) or cables, increase 6 reps to 8, and 8 reps to 10. Keep the weight the same when making these rep increases. After completing a week at 10 reps, return to 6 reps for the exercise, but increase the weight.
For bodyweight exercises such as those that use the TRX or no equipment at all, follow a similar method using 8, 10, and 12 as your rep increments.

Final Words

The sample Phase 2 program outlined above should give you a solid continuation from Phase 1 of your off-season baseball strength program. Phase 2 will allow you to progress to more advanced movements from Phase 1, continue to work on the basics by ironing out some inefficiencies in your movement patterns, and strengthen your foundation of strength, mobility, and stability even more.

If you have any questions, feel free to contact us using the contact page on the menu above.

Good luck!

Bulletproof Your Shoulders with Crossover Symmetry

Throwing a baseball takes more than just your arm. It requires the coordination of your legs, hips, abdominals, back, and shoulder in order to throw a ball with accuracy and power. However, with all of those forces working together, it is often the shoulder that sees a majority of the stress as a result.

The shoulder is one of the most mobile joints in the human body. This mobility also leads to it being one of the most unstable joints as well. Instability opens the door to a list of potential injuries whether you are an overhead athlete (i.e. baseball player) or not an athlete at all. Throwing a baseball places a large, repetitive amount of stress on the already unstable shoulder. So, what can you do to make sure you are protecting your arm from injury? In order for you to get a better understanding of the shoulder, let’s take a quick look at its anatomy.

Anatomy and Function

The Joints

The shoulder girdle is made up of the humerus (upper arm), the scapula (shoulder blade), and the clavicle (collar bone.) These three bones form two separate joints: the glenohumeral joint and the acromioclavicular joint.

Though the glenohumeral joint is a ball and socket joint, it is unlike the hip in that the humerus does not sit in a true socket like the femur does in the hip. Instead, the glenoid fossa of the scapula acts as a small cup that the humeral head rests against. Think of a baseball sitting on a batting tee. This particular feature of the shoulder is what allows it to be so mobile in order to move in all of its different directions. In fact, it is so mobile that the head of the humerus can actually move up to one inch out of the glenoid cavity during normal movement — even more when throwing a baseball.

Rotator Cuff

Now, you cannot talk about the shoulder without discussing the rotator cuff. As a baseball player, you have probably heard that term more times than you can count. I bet you’ve heard it so many times, that you begin to drown out your coaches and trainers when they begin to discuss its importance. As a ballplayer, it would do you good to understand exactly what the rotator cuff is and how it functions, especially when it comes to throwing a baseball.

The rotator cuff is a set of 4 muscles that pulls the head of the humerus into the scapula to provide stability to the glenohumeral joint. Not only do they help to stabilize the shoulder joint, but each of those muscles functions in a manner so as to allow you to raise or rotate your arm as well.

The Scapula (shoulder blade)

Glenohumeral mobility can only occur with a stable scapula. And stability and normal range of motion are dependent upon the surrounding musculature. The main stabilizers of the scapula are the levator scapulae, rhomboids, serratus anterior, and trapezius. Along with the rotator cuff, these muscles help to anchor and guide movement of the shoulder blade.

Throwing and Shoulder Injuries

As you can see, the rotator cuff and other scapula stabilizers play a pivotal role in the throwing process. The shoulder’s surrounding tissues are looking to stabilize the shoulder as best as possible when the environment and conditions (i.e. throwing a baseball) call for being unstable in order to perform the task. But instability can result in injury. It’s a delicate balance.

During a throw, the shoulder moves through four phases:

Cocking Phase (external rotation)
Acceleration Phase (internal rotation)
Deceleration Phase
Follow Through

Internal rotation of the humerus during throwing can reach velocities of 6,100-9,000º/sec and is followed by eccentric deceleration of the posterior rotator cuff.(1) Because shoulder forces, torques, and muscle activity are greatest during the arm cocking and deceleration phase, it is believed that most shoulder injuries occur during these phases.

As you just learned, the rotator cuff helps keep the shoulder stable during these high forces. In fact, the rotator cuff activity has to be so high that it can resist the high shoulder distractive forces that can be between 80-120% of the thrower’s bodyweight during the arm cocking and deceleration phases.(2)

At such high forces, repetitive small microtraumas can occur in the shoulder muscles, capsule, and ligaments resulting in impingement. In addition, a baseball player’s shoulder can become fatigued or strained by throwing too much, throwing incorrectly, or not getting enough rest. Fatigue, strain, or impingement can result in the rotator cuff being unable to perform its job making the entire shoulder more prone to injury.

An overworked rotator cuff is a weak and possibly painful rotator cuff, and therefore is less effective in stabilizing the shoulder. While a ballplayer may not recognize any symptoms initially, over time he can place his shoulder in a cycle of inflammation and weakness which may eventually lead to pain. If you want to be successful and keep yourself healthy, you need to take a proactive approach in the maintenance of your shoulder. The best way to do this is to incorporate a sound strength and conditioning program and pair it with a quality throwing program.

Strengthening the Shoulder

Now that we know a little anatomy about the shoulder and how vulnerable it can be, let’s discuss what you can do to strengthen it. Obviously, a quality strength and conditioning program will be vital to the success of any ballplayer, but what can you specifically do to protect your shoulder from injury or keep it from breaking down throughout the season? For the purposes of this article, let’s keep it simple by discussing the use of resistance tubing as a strengthening tool.

Resistance Tubing

The implementation of resistance tubing exercises has played a huge role in the rehabilitation of injured shoulders as well as the strengthening and longevity of healthy ones.

While many college and professional athletes and coaches know the benefits of resistance tubing, many high school and youth ballplayers, their parents, and their coaches do not utilize resistance bands as part of a healthy arm care program.

Resistance tubing exercises have shown a huge benefit in baseball players (and all overhead athletes for that matter) by “improving strength, proprioception, muscle performance characteristics, athletic performance, and injury prevention.”(3) Knowing these benefits makes it a no-brainer to include resistance tubing in your shoulder strengthening and throwing program.

Crossover Symmetry

One of the biggest proponents of resistance tubing exercises is Duggan Moran, creator of the Crossover Symmetry system. With Crossover Symmetry, baseball players can perform a series of exercises in a variety of settings.

On the field as a warm-up for practice or game prior to picking up a baseball.
In a weight room setting as part of your strength and conditioning program.
As part of a physical therapy program designed to rehabilitate a shoulder injury.
Incorporation with a long toss program.

With Crossover Symmetry, the cords are crossed in order to provide a better angle of resistance and range of motion. Using two cords allows the ballplayer to use both his dominant (throwing arm) and non-dominant sides to create balance across the back and scapular stabilizers.

Often times with resistance band programs, players and coaches are often left wondering what exercises to perform. Crossover Symmetry takes out the guesswork by providing a structured program outlined right next to the band setup. The exercise chart has step-by-step illustrations with specific exercises listed in a specific order and shows the athlete which resistance to use and the number of reps for each exercise.

Here’s a short demonstration of the system which allows you to see the entire setup right at the ball field. Video/sound quality isn’t the best, but you can get an idea of what Crossover Symmetry is all about.

As a baseball player, your arm is your lifeline. If you cannot throw, you cannot play. You need to keep it strong and stable by taking action and developing a shoulder strengthening program for injury prevention and performance enhancement. Crossover Symmetry can help you achieve both. It is a phenomenal piece of equipment and one that you should strongly consider putting in your baseball bag.

References

1. Ellenbecker TS, Mattalino AJ. Concentric Isokinetic Shoulder Internal and External Rotation Strength in Professional Baseball Pitchers. Journal of Orthopaedic & Sports Physical Therapy. 1997;25(3):323-328.
2. Escamilla RF, Andrews JR. Shoulder muscle recruitment patterns and related biomechanics during upper extremity sports. Sports Medicine. 2009;39(7):569-90. (abstract)
3. Myers JB, Pasquale MR, Laudner KG, Sell TC, Bradley JP, Lephart SM. On-the-Field Resistance-Tubing Exercises for Throwers: An Electromyographic Analysis. Journal of Athletic Training. 2005;40(1):15-22.