WassermanStrength.com Catcher Evaluation ebook
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1 WassermanStrength.com Catcher Evaluation ebook 1
2 Gain Back Internal Rotation Range of Motion As a catcher, you spend a ton of time squatting. It's just the nature of the position. Whether it's with runners on OR nobody on base, you will be squatting in a position that neglects Hip Internal Rotation Range of Motion! A lack of Hip Internal Rotation can cause low back pain (LBP), tight hip external rotators, minimize the activation of your spine stabilizing muscles AND will not allow the pelvis to rotate efficiently! Hip Internal Rotation Range of Motion is lost in almost all catchers because they squat in this externally rotated position! So let s gain back that Internal Rotation Range of Motion to help the pelvis rotate efficiently AND to protect your low back! 2
3 WassermanStrength.com Catcher Evaluation ebook When you pre-screen your catchers, they ll almost always lift their leg in this externally rotated position below. Have your athletes lift their knee above the waist and see what happens. Do you get this pattern? 3
4 WassermanStrength.com Catcher Evaluation ebook Or do you get this pattern? This is a normal standing hip flexion position versus the externally rotated position above. 4
5 So What s The Big Deal? The big deal is that if an athlete has tight hip flexors or tight external rotators, Hip Internal Rotation Range of Motion is lost! This leads to low back pain AND an inefficient rotation of the pelvis, which is super important in throwing and in hitting! If an athlete consistently squats down in their normal position over and over again, without working on internal rotation stretches or movements, they're more likely to injure themselves over time. If an athlete has a structural deficit here, this needs to be recognized and dealt with on an individual basis! 5
6 Piriformis Release Exercises As mentioned above, those external rotators can be very tight from squatting in an externally rotated position all game! Sit down on the ground and place a foam roller or lacrosse ball/tennis ball underneath your butt. If you were wearing jeans, the top of the back pocket is where you are looking to place the foam roller or ball. 6
7 To intensify this soft tissue release, cross one leg over the other. This will expose that piriformis muscle and really loosen up that muscle! We usually do sets of 3 to 5 for :30. Give it a try and then get back into your catchers stance. See if you notice any difference! Band Flossing This name sounds really weird, I know. I learned this from a physical therapist when I was working in NYC. 7
8 It puts the athlete into Hip Extension as well as Internal Rotation. It's similar to the standard kneeling hip flexor stretch except we're adding a dynamic component to it! Slowly shift your hips forward, letting the band pull you towards the post. Then, return back to the start position. We usually perform 3-5 sets of 10 reps on each leg! Elevated Side Lunge This is a great dynamic component to the standard side lunge. It can even be used in between innings on the dugout bench! 8
9 I was recently introduced to this exercise by Physical Therapist & Motor Learning Specialist Dorian Brito, who utilizes it with his patients in order to increase the activation of the adductor musculature and gain more hip mobility! Place one leg on a bench or chair and set up the opposite leg on the ground, in preparation to perform a stationary side lunge. Keep the trunk rigid during the descent and ascent of the movement. The trunk should tilt forward over the toes as the hips press back initiating the side lunge, maintaining a rigid torso. Keep a straight knee with the leg that is fixed to the bench. Pause at the bottom position for 1 second and then extend the hips back up to the start position! Perform 3 sets of 5-10 on each side! 9
10 Supine Hip Internal Rotation Holds This exercise will also help gain back some of that lost Hip Internal Rotation Range of Motion! Lay flat so your low back is touching the ground. Slowly bring your knees together while maintaining that flat back position. Your feet should be positioned outside the hips. 10
11 If you need to evert your ankles so that the outside part of your feet come off the ground, that is ok. Hold for :10 and then repeat 3-5 times. Try this hold before and after you perform all of the exercises above. See how much more internal rotation you gain back! Need more? Click on the link below for the full Catcher Specific Strength Training Program! It s great for athletes of all ages! Within this 85 Page Catcher Strength Training ebook you will find the Program Details, Guidelines & Rules, Needs Analysis, Terminology, Workout Sheets and Images & Descriptions of how to perform each exercise in each phase! Online support is available to those who need help modifying or substituting exercises. Just me with any questions or concerns! Purchase the 16-Week Catcher Strength Training Program for Baseball & Softball Players! 11
12 12
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