Drive Mechanics

am wondering same as ^^^

Performance Training for Softball

Part IV – Real World DFP People, Real World Results

A Disclaimer of Sorts…

Ok, back to performance training. Here’s the deal, the program I’m going to give you all… actually works. What does that mean? It means that IF you have your DD or students do this CORRECTLY… they WILL see performance gains. What kind of gains?

To date… all students that I have worked with directly… and those that have taken this program and implemented it remotely, have reported MINIMUM gains in pitching speeds of 3% (ok… one was a +2% gain). That’s minimum. Meaning… I’ve not had a single participant lose speed or ‘stay the same’. The average improvement is nearly 5%. How many programs out there can make that claim?

Maximum gains will blow your mind… but I’ve had students increase their pitching speeds by more than 10%... many, many times… all within a 6 week period. Heck… my DD went from an average of 55, to an average of 60… and she’s freshman in HS (shameless plug).

Here is another kicker… every one of these participants (that was committed to properly measuring) has increased their overhand throwing speed, their batting distance, and significantly reduced their risk of lower extremity injury.

If it doesn’t work - no offense, but - the fault is in the user, not the program.

This isn’t an infomercial… and I’m not selling anything (it’s free). But… here’s the deal… All the participants of this program have been screened by me as players that:

1. Understand AND utilize I/R mechanics.
2. Use the equipment I recommend… no homemade deal, or ‘similar’ products…
3. Completed the program as prescribed
4. Were physically able and old enough.
5. Took the time to familiarize their DD with the equipment/excercises.
6. Understood OSP
7. MEASURED PRE and POST RESULTS.

If these are things that do not or will not describe your DD/student before partaking in the program… then DON’T DO IT. Share your program successes, not your personal failures. My sample size is approaching 100 participants… and I know this works. I do not want to get into arguments about your inability to follow instruction, as it will only expose you. Sorry if that burns a bit… but that’s the way it is…

I've waited to post this... because I wanted to post average gains of those that have implemented the program independently (meaning, they are too far away for me to work with them). Here are results of those that have just completed the program in the last two weeks - AND - were nice enough to share their results... ahem...:

Avg Pre--_Avg Post---% Increase
---61---------63---------+3.3%
---56---------61---------+8.9%
---57---------59---------+3.5%
---52---------55---------+5.8%
---54---------57---------+5.6%
---48---------50---------+4.2%
---48---------50---------+4.2%
---46---------49---------+6.5%
---47---------49---------+4.3%
---51---------53---------+3.9%
---60---------62---------+3.3%
---55---------57---------+3.6%
---53---------58---------+9.4%

Lastly… this program is NOT my work, entirely… but it is the first time it has been implemented (to my knowledge) for softball pitching specific speed gains. I researched the program and the results thoroughly for you. I do not work for… nor am I affiliated with the company whose equipment I’ll recommend. I get nothing out of this… except your success stories… and knowing I helped you, help your DD/Student. That’s how I roll.

Do yourself a favor… do it correctly… and it this all starts with taking MEASUREMENTS BEFORE beginning the program and taking MEASUREMENTS AFTER completing the program… which just happens to be the post AFTER we talk equipment...

That's all good with me can't wait to see the workouts!

Performance Training for Softball

Part V - The Equipment

Again... I am not affiliated with this company and/or their equipment in ANY WAY. Nothing is in this for me. Use this code when ordering: "java sent me". JUST KIDDING!!!



I use the Redcord Mini systems for this training... as well as 4 other programs specific to performance training. Furthermore, everyone in my household uses it, too. I now have 4 of them. The entire system fits in a bag and is COMPLETELY portable. You can use it outside, over a pull-up bar, suspension beam, etc...

REDCORD MINI PACKAGE WITH GRIPS AND NARROW SLING


Note: I do not use the TRX, Jungle Gym, Milo or any other type of system.

I do not recommend you go to the shop and make your own, MacGyver.

Granted, these may all be good products (and you may look like this)...



...but I don't own them, have not tested them, and FIRMLY believe they - or any other system - is not as effective FOR THIS PROGRAM. I also don't like mullets... no matter how good of a party there is in back. So, save time and forum space... and don't ask.

IOW, perform this program with the Redcord Mini if you want the gains I've talked about.

You might be experiencing sticker shock... but spending $250 for a mobile gym... compared to the money you'd spend seeing a personal trainer... is a MINIMAL investment. The quality of the equipment, instructions, and flexibility make this a system unlike any other I've used. Not only can you use this system for Performance Training, but it's great as an all purpose wellness system, as well as one for rehabilitative work (original concept).

You'll also need one or two of these:

Stability Cushions


And a comfortable floor mat to perform the exercises on if doing them inside...

Performance Training for Softball

Part VI - Suspension Training Tidbits

One of the unique aspects about Suspension Training is that there are MANY ways to increase the difficulty of each exercise you are performing... for example:

1. Changing your position according to the device: From wherever your body is attached to the device... moving forward of the SUSPENSION POINT makes exercises easier; moving rearward of the suspension point makes exercises more difficult.
2. Rope Length: The length of the rope between your attachment point and the suspension point can be adjusted to add difficulty (longer = harder).
3. Changing the Lever Arm Length: By adjusting where the ropes are attached to your body, you adjust the lever arm. A shorter lever arm is easier than a longer lever arm.

You can also tweak difficulty with the stability cushions:

Instability: This is a suspension system, yes… but most exercises will have one part of your body on the ground. By putting stability cushions under that anchor point, the exercises become more difficult.

More on Instability...

An unstable base of support will increase the demands on stability and muscular control, activating the body's deep stabilizing musculature. Muscles are used in a functional way with this type of training, as opposed to isolating muscles, artificially.

When and if you get one of these systems... there is a plethora of information included... most notably, figures that show you which muscle groups you are training during a particular exercise:



Ok... let's get to Measuring Performance Gains...

another storm here today, school already cancelled for tomorrow, first day back from break, looking forward to the rest

thanks java

ps i do not have a mullet

Performance Training for Softball

Part VII - Measuring Performance Gains

I cannot emphasize this part of ANY training regimen enough. Not only will performing PRE and POST measurements validate your purchase… but you must consider this:

IT VALIDATES THE WORK YOUR DAUGHTER PERFORMED

When you walk over to the Redcord to SUPERVISE your DD with her workout...



So... after 6-8 weeks of HER HARD WORK... the last thing you should say to your daughter is: "Good job, I think it worked. You looks faster and stronger." Show her.

Sample Form

Here's a handy document that I use to record PRE and POST assessments:



Let's take a closer look:

Height and Weight are good things to know. It's always handy to have a record of growth... helps you know when your daughter is going through, or went through, a growth spurt.
Radar Types should be listed so that you remember what you used (if you have multiple types). Don't take the PRE measurements with a pocket radar, and the POST with a Stalker. Use the same device and the EXACT set-up for both. Most radar types will do.
Beighton Score: This is an important test I measure with ALL of my students. The how to can be found here: Beighton Test. Everyone should stretch before throwing... but Beighton scores greater than 2 should have you looking into preventative shoulder health routines, seriously. It's not something that you'll use as a performance measurement, but IMO, is an important piece of information to know. Ounce of prevention = pound of cure.
Fastball: Pretty self-explanatory... throw 10 pitches, with about 30 seconds in-between. Chart the spin of each pitch if you have a revfire, too. I use a minimum distance of 40 feet... as those that are throwing 35 probably aren't ready for this program. Take notes on how you set up the initial test, so that you can DUPLICATE it after the routine. If using radar, make sure the gun is in the EXACT same spot (use triangulation, not grandpa radar). If using revfire, throw into a mattress located EXACTLY the distance away... or make a reference line to catch the ball at/over. Your consistency with measurement here REALLY matters.
Overhand: Same as above... however I use a distance of 50 feet. Make a line from them to throw from. One-step and throw is all you want to do.
Tee Distance Hits: I really hope those that do this program also measure this... as it's quite astounding how much hitting distance this program will add to your swing. Take 10 hits from a tee. Measure the distance where the ball hits first... not the rolling distance. Take the top 5 and average those together, even if they are less than optimal.

Non-Softball Performance-Specific Testing

There are lots of theories regarding tests that measure strength, stability, and power... rather than debate those, here are a few that many use... and that I've found helpful over the years.

Standing Vertical Jump: Often used as a reference to measure muscular strength and power of the lower body. The process is simple... first, calculate your DD's standing vertical reach by having her stand beside a wall and reach as high as she can while standing tall. Mark and measure that spot. From here, have her perform a series of vertical jumps, reaching as high as she can during the jump. Mark the spots, and take the highest. Subtract jump height from reach height... and there you have it. If you need a reference, google "Sargent Test" or "Standing Vertical Jump".

Plank Test: This test is a widely agreed upon method of assessing core strength. It's pretty simple... with a stopwatch, have your DD get in plank position and hold it for as long as she can. Watch carefully for loss of form - her goal should be able to maintain plank position for as long as she can. Once she loses form (or collapses), note how long she held the plank. There are variations on this test, for sure... but keep it simple. If her first score was not representative of what she believes she can hold, have her repeat the test. Record the best time. Again, Google "Plank Test" if you need a visual.

Modified Pull-Up: This test is widely agreed upon as a great tool for measuring upper body strength. Like the redcord, this test is performed while suspended. Have your DD do as many as possible without losing form (straightened body). 90-degrees of elbow flexion constitutes one repetition. It looks like this:



Kneeling Tall Medicine Ball Throw: This test has become increasingly popular, replacing the bench press as a measurement of upper body power... as well as strength. It requires an explosive effort, like pitching... and I've modified this test to help eliminate the learning curve for technique perfection. Unlike the traditional chest pass, I do NOT allow the athlete to rock back or lose balance forward. Take a tall position on the knees, and with a medicine ball (8 lb is fine), perform an explosive chest pass. Measure representative throws, and average the results together. The only part I might edit in this video... is that the student should have her shoelaces resting on the ground. Curled-up toes can be used to cheat. Goes like this:



Star Excursion Balance Test: This test can reveal A LOT about your DD's lower extremities, namely imbalances. It is the gold standard for test that measure dynamic stability; requiring strength, flexibility, and proprioception. This test does require familiarity with the athlete... so have your DD do this a bunch of times to learn it properly... before measuring. Rather than use a goniometer, I simply mark the maximum distance the athlete can reach on the lines... and then record those distances on the chart. Make sure that they are not setting their foot down to reach... it's a light/controlled tap of the foot AND return to balanced position. Imbalances are easy to detect once you've charted both legs, simply use the mirrored measurements of each leg. If you've questions... let me know... but visit this site before doing so.

Take the time and perform these measurements... they WILL provide MEASURED validation to Performance Training programs you use. I would GREATLY appreciate that you share this information with me. I will keep it private and answer any questions you may have.

Next up... the routine! Bear with me... putting the next few posts together may take me a little time! ~JS

Stupid question. The gains achieved after the program, are they temporary or permanent (i.e. The participant has to continue to perform the program to sustain the effects)?

It's not a stupid question, Rocket.

First, no gain in any level of training is permanent, per se. The mirror is a good reminder of this nowadays. In the world of performance enhancement, 'permanent' has a different definition...

Let me give you some personal perspective... My ability to throw at a decent speed is consistently decreasing. It's not just the fact that I'm getting older (I refuse to accept this...), the main reason is that I spend the majority of my time teaching others. I simply don't have the time... and when I do have time, my focus is 'outward'. IOW, I'm not maintaining performance in myself... and therefore... my pitching speeds are becoming more "beer league-like" as the days go by.

If... I was a young stud again... that was dedicated to - and regularly practiced my craft - then yes, these results can be maintained. But this isn't just about gaining speed... it's about teaching youth athletes AWARENESS of what it means to train to be elite. So, if you are considering doing this program with your DD... who is she? Is she someone that wants to be an elite athlete... or is she someone that simply wants to add a few MPH for this season?

In the 2 years I've been using this system, I have not seen any loss... but then again, those that aren't REALLY serious about pitching and CONTINUAL IMPROVEMENT, probably wouldn't (AND SHOULDN'T) do the program in the first place.

Anyway, this program combines neuromuscular training with performance training. You're training the body from the inside-out. This is not a mass building system. I have no interest in tearing down and rebuilding muscle to be the next Arnold. Type I muscle can be reshaped... because it will fill with more fluid (water, glycogen, acid buffers). Type II muscle doesn't fill with these things, they instead increase the amount of contractile proteins (actin and myosin)... which are responsible for movement, not appearance. Meaning, this training is for performance on the field... not in front of the mirror (read: targeting Type II). As noted, we are also targeting neuromuscular training... meaning, this program is designed to improve brain-to-muscle efficiency. Those types of gains are longer lasting, for sure.

Yes... teaching your brain to recruit muscles better will create longer-lasting benefits, better efficiency, and improved general wellness. No... gains in muscle output cannot be sustained... ever, unless the athlete remains dedicated to sustaining OR improving upon them. This means that if your DD does this program, actively throws, and continues at a high-level of physical activity... there should be no losses. I suppose you need not continue to train... but in saying that... I sorta wonder... why do this in the first place?

That may read as somewhat deflating to some... but I'm ok with that, because it's really not for that type of person. I choose to share this program with all of you because I feel it is THE BEST way to start female athletes out with performance training.... increasing their confidence... and helping them take an interest in separating themselves from 'the norm'.

Anyone that has ever worked with an elite athlete knows that their 'lifestyle' is completely different than the norm. For those that don't actively train, perhaps this will be the gateway to a better future... and for those that are actively training, perhaps those people can start to review the efficacy of their past training regimens, and improve on them in the future.

Long answer to what may appear a simple question...

You got me thinking, Rocket... I was going back and looking at some of the responses in this thread.... and those got me thinking even more...

Over the years... I've found that I do not attract mediocrity. In fact, those that are looking for developing a good rec player are typically not that fond of me.

I don't want to speak for BM, Rick P, Rich B, or any other people out there... but I think one thing I have in common with them is that my expectations of an athlete are always higher than their own. It doesn't take long for those that work with me to realize that I'm not after average... and when they realize this limitation or immediate ceiling in themselves, we part ways. My theory is that if I'm going to give you 100% of my focus... then you better give me 120% of your effort. I don't want to work on being good... I want to work on being the best.

I think the majority of all sport participants out there (like +90%) are truly 'average' in their own mind and expectations. I'm ok with knowing they are out there... but our differences are so great that it's pointless to try and forge a working relationship. I dunno... perhaps that's why I upset a few people around here from time to time...

Sorry for the rant... you have me thinking out loud...