𝗪𝗵𝘆 𝗛𝗶𝗽 𝗧𝗵𝗿𝘂𝘀𝘁𝘀?
1️⃣ Zero Back Pain
2️⃣ Hip thrusts allow us to train the posterior chain without deadlifts in a population that may not do well with scapular depression and downward rotation.
(1/3)
Elevating your front foot on a rear foot elevated split squat shifts your center of mass backward allowing you to load into your hip better. To work more on hip internal rotation we have the athlete turn into their front leg.
You don’t throw 200+ innings in the big leagues year after year if you skip your forearm work.
@CKluber
crushing some pronation/supination with a shovel is your CSP innovative training feature of the day. 💪
#cspfamily
@Rangers
Supine Leg Whips are great for hip mobility and core stability. A good exercise for entry level and advanced athletes💪🏼Give it a try and let us know what you think!
Tyler Beede (
@TylerBeede
) is back in town for the day, hitting 97 MPH and flashing an expanded repertoire during his motion capture assessment! 👀⛽️
#cspfamily
#freeagent
.
@Marlins
pitcher
@J_Nicolino22
rocking some side-to-side overhead med ball stomps. Great drill for not only training power, but also weight transfer in rotational athletes.
#cspfamily
The 1-leg barbell RDL vs. band is a great option for teaching lead leg block/front hip pullback in pitchers. Give it a shot - and apologies in advance for how sore it makes you!
Spider-man to Yoga Push-up is one of our go-to push-up progressing that adds a rotary stability component and drives more scapular upward rotation than a conventional push-up.
Why is the 1-Arm 1-Leg Cable RDL an important exercise for baseball players?
1️⃣ 𝐈𝐧𝐭𝐞𝐠𝐫𝐚𝐭𝐞𝐝 𝐌𝐨𝐯𝐞𝐦𝐞𝐧𝐭: Combines a hip hinge, row, and single-leg stability, mimicking the multi-dimensional actions in baseball.
Supine ER/IR hip switches are a good hip mobility regression in athletes who struggle - either because of discomfort or lack of range-of-motion - with regular seated 90/90 ER/IR hip switches. Learn more:
MLB vet Trey Mancini (
@TreyMancini
) getting some 3-plate short darts in today🎯
💥An effective drill that helps focus on consistent first moves, clean ball-flight, and staying on-target against both right-handed and left-handed pitchers.
#cspfamily
#csphitting
Supine Hooklying KB Pullover is one of our favorite exercises to teach an athlete how to keep their rib cage and pelvis stacked via hamstrings and core without arching their back or flaring their ribs.
𝐋𝐚𝐧𝐝𝐦𝐢𝐧𝐞 𝐋𝐚𝐭𝐞𝐫𝐚𝐥 𝐋𝐮𝐧𝐠𝐞𝐬: an excellent secondary squatting variation! 👊
Benefits include enhancing hip strength, improving lateral balance, preventing injuries, and strengthening the core – all essential for peak performance on the field.
See Tips Below!
With the MLB postseason in full swing, here’s
#Phillies
' Trea Turner (
@treavturner
) putting in the work during last year's offseason, using video delay for instant swing feedback.
#CSPFamily
#RingTheBell
🔔💪
𝟭𝟭 𝗪𝗮𝘆𝘀 𝗧𝗼 𝗣𝗿𝗼𝗴𝗿𝗲𝘀𝘀 𝗜𝗻𝘃𝗲𝗿𝘁𝗲𝗱 𝗥𝗼𝘄𝘀:
1️⃣ Do them correctly!
Make a straight line from your heels to your head. The most common errors we see in most folks' technique are: forward head posture, elbows drifting behind the body, and hip sagging.
(1/9)
Today, the Philadelphia Phillies named CSP-FL co-founder Brian Kaplan (
@BrianKaplanCSP
) as their Assistant Major League Pitching Coach and Director of Pitching Development. We couldn’t be more proud.
#cspfamily
The 1-arm 1-leg DB Counterbalance Lateral Step Down is a great option for training single leg loading mechanics for athletes who play multidirectional sports:
Contrary to what you may be thinking, this is NOT a styrofoam kettlebell.
@Sillyruedy
makes this kneeling 1-arm bottoms-up KB hold to stand look much easier than it is.
#cspfamily
If you need proof that the holidays are a season of miracles, here’s a video of
#Cubs
and
#Cardinals
pitchers peacefully playing catch. Kyle Hendricks and Dakota Hudson brought enough turbo sinkers to last us an entire offseason!
#cspfamily
1-leg Supine Bridge w/Aqua Bag Diagonals
✅ Can be added as a warm up or exercise in the workout
✅ Aquabag can be replaced with a sandbag as a lateralization
✅ Between 6-8 reps on each side
It not often you get a 100mph+ fastball and a 140mph+ serve in the same video, but we pulled it off with
@Noahsyndergaard
and
@ReillyOpelka
at CSP-FL. Big dudes and big velocity in the house! 🔥 ⚡️
#cspfamily
Tommy John rehab might be long, but that doesn’t mean it has to be boring! Here’s
@Noahsyndergaard
getting in some great work with the sandbag.
#cspfamily
Fresh off a breakout season with the
#Cubs
, where he posted a stellar 3.38 ERA with 98 K’s in 72.0 innings, Julian Merryweather is gearing up for an encore! 👊
#cspfamily
#offseason
Free agent pitcher
@J_Nicolino22
demonstrates one of our favorite rotational medicine ball progressions: drop lunge to rotational med ball shotput. It’s a great option for increasing back hip loading.
#cspfamily
As demonstrated by
@Rockies
pitcher Tyler Kinley, the Step-Back Rotational Med Ball Scoop Toss from Slantboard stands as an important exercise for pitchers!
See why below⬇️
“You can ruin an athlete’s career by being married to a single assessment model, or you can respect performance outcomes and be flexible in your approach. It’s up to you.”
-
@ONeilStrength
An incredible morning for a final tune-up with some of the best in the game!
📸 Brady House, Nic Kent, Max Rios, Brendan Donovan, Nolan Arenado, Paul Goldschmidt, and Trea Turner.
#cspfamily
Struggle to grasp the concept of loading your back hip during power development drills? Check out this simple tutorial from
@ONeilStrength
and
@CSP_Pitching
:
After leading the
@milb
with 27 saves in his first season as a pro with the
#Rockies
, Zach Agnos is locked in for the offseason right where he belongs💪
#cspfamily
📍𝐓𝐮𝐬𝐜𝐚𝐥𝐨𝐨𝐬𝐚 𝐰𝐢𝐭𝐡 𝐭𝐡𝐞 𝐓𝐢𝐝𝐞
Another great stop on the CSP College Tour is complete! After meeting with the players and staff of the Alabama baseball program, it is clear they are poised for another successful year. ‘Til next time‼️
#CSPFamily
🤝
@AlabamaBSB
Six months from now, this field is going to have a new look to it - and there will be 75 pro baseball players getting their work in. Interested in joining us at the new CSP-FL in Palm Beach Gardens? Drop us an email at cspflorida
@gmail
.com.👊💪🌴☀️⚾️
#cspfamily
Split-Stance 1-arm High-to-Low Ancore Press w/Alternate Arm Reach is an excellent exercise for those athletes who have a wide ISA presentation and spend much of their time in a position of spinal extension and scapular retraction.
#WhiteSox
pitcher Chris Volstad shows that you can still have a great hip hinge and awesome rotary core stability even if you’re 9-feet tall. 2-point DB rows for the win.
#cspfamily
#jupiterfl
.
@teddy_goss
casually taking 405 for a stroll on RDLs. We only caught the last three reps, but take our word for it: he did at least 57 of them. He only stopped when he got bored and hungry.
#cspfamily
#deadlifts
@raider_baseball
Client: You think if I used a weight belt it would help me keep my ribs down?
CSP Coach: I think you've already got a built-in belt, and it's called your abs. Let's teach you to use them. 💪