Must Watch Video for Incoming College Freshmen
As we approach the introduction of our College Softball Summer Training program, I felt this video was a MUST watch for any athlete playing sports in college next year. In this video, three strength coaches discuss the biggest deficiencies they see in today’s incoming college freshmen athletes. Get a step ahead of your teammates and listen to what you should (and will) be working on this summer.
A Must Watch Video for First Year College Athletes
Here is a summary of the most important lessons from the video:
Lack of Posterior Chain Strength – The system of muscles on the backside of the body, primarily the hamstrings, glutes and lower back, are commonly referred to as the posterior chain. These muscles are largely responsible for maintenance of optimal athletic posture and the glutes and hamstrings are arguably the “engine” muscles that drive extension of the hips which is critical for every ground based athletic movement (running, lateral movement, pitching, swinging, throwing). I bet you’ve heard, “it’s all in the hips.” Deadlift variations, squat variations and other glute and hamstring exercises are used to strengthen the posterior chain.
Lack of Upper Back Strength – Interdigitating with the posterior chain are the muscles of the upper back. The lats, traps, and smaller muscles surrounding the shoulder blades are responsible for maintenance of upper body posture during athletic movements and transmission of force from the lower body into the upper body. Deadlifts, pull ups and row variations are exercises that strengthen the muscles of the upper back.
Lack of Hip Rotator Strength – The hips have “rotator cuff” muscles just like the shoulders, yet direct strengthening of these muscles is often neglected. These smaller muscles of the hip provide stability (optimal alignment during movement) of the hips AND knees. Weak hips cause the knees to collapse during athletic movements, referred to as “knee valgus” in the video. Valgus collapse is an ACL-injury mechanism, so strengthening the hips is especially important for female athletes.
“Concentric” Dominant – Concentric refers to concentric muscle action, or the shortening of a muscle. This occurs during the “pushing” half of a lift. Eccentric (lengthening) muscle action occurs during the lowering, or resisting, half of a lift. Using bench press as an example: Lowering the bar to your chest requires eccentric muscle action, pushing the bar away from your chest requires concentric. Same goes for squats. Go into any gym and you’ll see people disregarding depth or technique during the lowering half of the lift, while pushing as hard as they can to bench or squat the weight back up. I believe this is what Coach is referring to as “concentric dominant”. Eccentric strength is important for safety during weightlifting as it provides control “on the way down”. Eccentric strength is important on the field as more non-contact injuries occur when the body and limbs are decelerating.
Lack of Movement Patterns – One of the most difficult things to communicate to athletes, parents and coaches is the benefit of playing OTHER sports and exercising. Yes, it gives your body a rest from softball. Yes, it can rejuvenate your spirit and enthusiasm come spring. Maybe most importantly, it helps build a “movement vocabulary” that an athlete “references” when learning new skills. Here’s a harsh example: If you’re trying to improve your pitching mechanics, and all you’ve ever done is pitch, your movement vocabulary includes, sitting, walking, and crappy pitching mechanics. It needs the leg power from basketball, the rotation from golf, and the ability to stop on a dime like soccer player. A pitching or hitting coach can only do so much with the set of tools you bring to the lesson.
Lack of Work Capacity and “Max Effort Repeatability” – I’m going to adjust Coach Dietz’s examples to make them specific for softball. Work capacity is the ability to tolerate sustained activity. Activity could include a game, lesson or workout. I believe athletes can demonstrate sufficient work capacity over the course of one session, but insufficient work capacity over the course of a week. Sure, you crush it on Monday and Tuesday, but you’re tired, sore, and less enthusiastic come Friday. An athlete with greater work capacity can train harder, and doesn’t fatigue during a pitching lesson. Their body can endure multiple workouts and lessons per week. An athlete with poor work capacity breaks down early during a session and needs more days off. Probably the most important take away: POWER ATHLETES NEED TO BE FIT. But just like Cal says, don’t just send them out for a run ;).