Today I’d like to talk a little about some of the common problems I see in athletes that prevent them from being as fast, quick, and explosive as they could be.

You need a good combination of optimal movement patterns and force. Movement patterns are affected by things like your posture, muscle balance, mobility, and coordination.  Force is affected by your strength and power.

You can be strong with the ability to exert lots of force, but if your movement patterns are off you won’t transfer that force efficiently, and thus won’t move very fast and explosively.

You can have great movement patterns, but if you don’t have force behind those movement patterns, you wont move very fast and explosively either – so the key is creating the balance. Now that I’ve talked about the type of problems, let’s get to the problems themselves.

Problem #1: Bad Feet

For years, coaches in a multitude of sports have belabored the key, “Stay on your toes!” Although literally being on your toes is a bit of an exaggeration and is likely to lead to a trucked toe, staying on your toes really means you drive off the balls of your feet and less on your heels.

Watch many great athletes when they accelerate or sprint and their heels barely seem to hit the ground. This is without any conscious input on their part. Most people are rearfoot dominant, which means they carry too much weight on their heels when they walk, run, or move in general.

Moving more towards the mid and forefoot favors quicker, more efficient, less stressful movement, and also makes it easier to activate the powerful hip extensors, which have the capacity to really make you fly. If you want to be a good athlete, you need to get off your rearfoot and onto your mid and forefoot.

How do you do that? Well, unfortunately you’re unlikely to find much in the way of relevant scientific or laymen’s information specifically delving a great deal into this topic. That doesn’t change the fact that there are no shortage of gimmicks out there that promise this. There are even products like jumpsoles out there designed to make you move on the balls of your feet.

The problem is the verbal cues and training aids are relatively worthless because most people don’t have the inherent muscular recruitment patterns and strength to move in this posture naturally. If you have to think about it or force yourself to move a certain way it’s generally not gonna be very effective.

The key is optimizing your muscle development and movement patterns so your body inherently takes an “on the balls of the feet” posture without you having to voluntarily force yourself to get in that position. When that happens it’ll feel natural and efficient. I’ll talk about how to do that in the next installment. Now let’s get on to some of the other problems.

Problem #2: Lack of Glute Dominance

When the hip extensors are strong, they tend to “want” to drive your movements a bit more than someone who’s glute deficient. Generally speaking, walking, running, jumping, and most other athletic movements can be driven primarily either from the muscles acting on the hip or the muscles acting on the knee.

When referring to muscles that act primarily at the hip, I’m referring mainly to the glutes and psoas. Muscles that act more at the knee include the quads, rectus femoris, and tensor fascia lata. When movement is primarily generated from muscles acting higher on the hip, it promotes a more efficient and less stressful movement pattern.

When movement is primarily generated by the muscles acting on the knee, it tends to promote more rearfoot dominant movement as well as knee pain, hip pain, and a ton of other common problems. Guess which pattern fast and slow athletes favor, respectfully?

Have you ever noticed that really fast athletes often hardly even look like they’re trying? They’re quiet and effortless when they move. Slower athletes often sound like a bull when they move. Their feet SLAP the ground like a pancake and you can hear their tension a mile away.

A large reason for that discrepancy is one group is using their hips to drive their movements while the other group is using their knees. Knee dominant movement is typically inefficient, loud, and it often hurts. Hip dominant (glute driven) is quiet, fast, and smooth.

Problem #3: Lack of End-Range Strength in the Psoas

The psoas works in concert with the glutes to control the femur from the hip. A strong psoas promotes optimum hip and foot mechanics. Everyone has heard coaches yell, “High knees, high knees!!”

Some athletes inherently run with high knees while others barely lift their feet an inch off the ground. Those who don’t do it naturally aren’t really helped much by the cue. The psoas is the muscle responsible for raising your knee up to 90 degrees and above from a standing position.

When the psoas is weaker than the rectus femoris and tensor fascia latae you will have a more difficult time getting proper knee lift when you run, and also, due to the influence on the posture of your hips, also be succeptible to overuse injuries like IT band issues, knee pain, and plantar fasciitis.

Problem #4: Lack of Mobility in Key Muscle Groups

The quads, rectus femoris, ankles, and hip flexors often tend to be tight. This favors improper/faulty movement and prevents the optimum transfer of power through the lower kinetic chain. It also favors common injuries like patellar tendonitis or plantar fasciitis.

If you’ve had knee or foot pain, chances are you have at least one of these mobility impairments. Anyone that has considerably increased the muscular development of their thighs will have a tendency to lean towards having tight quads.

That’s not to say that muscular development of the thighs is a bad thing by any means, but one must pay attention to mobility.

Problem #5: Lack of Strength/Power in Relevant Contributing Muscles

This is the simplest problem of all – and also the one that will arguably have the biggest impact of all. It encompasses the “force” part of the speed and quickness equation. The more force you exert against an object, the faster you can move that object. In the case of speed and quickness, the moveable object is your body and the object you’re applying force to is the ground.

The problem is most people are too weak to be explosive and quick. I’ll give you all the information on how to address and fix that and the other problems in Part II of this article series – which will run tomorrow.

Tomorrow (Monday) at midnight, Kelly and Alex Maroko will be releasing The Truth About Quickness at a huge introductory discount.  I’ve reviewed the product and can say without wavering that the information it contains is outstanding; this resource will make for an excellent addition to any coach or athlete’s library.  For more information, head over to their early-bird discount page HERE.

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Deloading in Maximum Strength – While The Art of the Deload goes into a ton of detail on a variety of deloading strategies, several folks have asked me how it specifically applies to the Maximum Strength program.  This clears things up.

Lower Back Savers Part 1, Part 2, and Part 3 – This three-part series at T-Nation are among my most popular articles there.

Unstable Ground or Destabilizing Torques – This blog will make you think about what you see when you watch sports on TV – and, more specifically, how athletes prepare themselves for those demands.

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As I presented in Part 3 of this series, there is absolutely nothing healthy about throwing a baseball, as the body is being contorted to extreme positions as the arm accelerates in the fastest motion ever recorded in sports.  These outrageous demands warrant a multi-faceted approach to protecting pitchers from injury.  In my eyes, this approach consists of four categories, and that’s what I’ll cover today.

1. Avoiding Injurious Pitching Mechanics

Let me preface this section by saying that I do not believe there is a single mechanical model that governs how one should pitch.  Everyone is different, and those unique traits have to be taken into consideration in determining what is or isn’t considered potentially harmful.  For instance, only a tiny fraction of the population could ever even dream about pitching like Tim Lincecum because of ideal blend of congenital laxity and reactive ability he possesses.

I’ve trained Blue Jays left-handed pitching prospect Tim Collins for the past three seasons.  At a Double-A game earlier this year, Tim introduced me to his good buddy Trystan Magnuson, a right-handed pitching prospect who is also in the Jays system.  While Tim was a whopping 5-5, 131 pounds when he was signed right out of high school (now 5-7, 170), Trystan stands 6-7.  Check out this picture I recently came across from spring training:

Anyone who thinks these two are going to throw a baseball with velocity and safety via the same mechanics is out of his mind. As an aside, if you’re interested in watching both of them throw, there is some decent warm-up footage of both HERE.

While we can never expect all pitcher to fit the same mechanical model, we can look to the research (a great 2002 study from Werner et al. is an excellent place to start) to educate us about certain factors that predispose pitchers to increased elbow stress.  To start, leading with the elbow too much  increases valgus stress by about 2.5N per degree of horizontal adduction that the arm must travel.  The problem with this is that every successful pitcher you’ll ever see leads with the elbow to some degree, so it becomes an issue of “how much” and “when.”

Getting to maximal external rotation too early also increases valgus stress on the elbow.  According to Fleisig et al. (1995), the typical thrower is going to have about 67 degrees of shoulder external rotation at stride foot contact.  The more external rotation there is, the more elbow stress you’ll see.  Unfortunately, this is one contributing factor to one’s velocity, so these results must be intepreted cautiously.  If you take away that external rotation, you may take away a few miles per hour.  Again, the same goes for horizontal abduction.

Lower extremity sequencing problems can also wreak havoc on an elbow.  Pitchers who fly open early tend to let their arm lag behind their body, increasing valgus stress in the process and making it harder to get good contribution from the lower half.

Likewise, guys who stay closed and throw across their body can wind up with medial elbow issues.  If a pitcher maxes out his shoulder internal rotation and scapular protraction in coming across his body, the only choice to continue getting that range of motion is the elbow.  If you create more range of motion, you have to slow down more range of motion.

This last point kicks off a brief, but important discussion.  Many pitchers stay closed to improve deception.  Others use it to help them get movement on sinkers.

Changing these mechanics could take away everything that makes these pitches successful, so you have to look to the other three factors to prepare them physically and protect them from these stresses.  It’s like making sure you give a guy a helmet if he is going to be banging his head against a wall!

All that said, finding the right mechanics is important for little leaguers and professionals alike – and it’s the first step in protecting the elbow in a throwing situation.  As we realize that the very issues that increase elbow stress happen to be the same ones that a) increase velocity and b) are often demonstrated by elite pitchers, we appreciate once again just how unnatural an act throwing a baseball really is!

2. Avoiding Acute and Chronic Overuse

One of our high school kids threw 188 pitches in a game last week.  I’d like to think that I’m pretty good at what I do, but nothing I can do to keep a kid healthy if his coach asks him to do that time and time again.

Acutely, fatigued pitchers put more stress on their arms.  There is less trunk tilt at ball release as the lower body gets more tired.  And, the usually elbow drops. “The next thing you know, there’s money missing off the dresser, and your daughter’s knocked up. I’ve seen it a hundred times.”

Gold star to those of you who caught that movie reference, but kidding aside, just about every case of elbow pain we see who comes through our door has been mismanaged in terms of pitch count – either acutely, chronically, or both.  They think they can pitch year-round.  They blow money on showcases.  They play on three teams team at a time.  They throw bullpens with their teams and with their private pitching instructors.  The research is out there and the answer is very clear: there is only so much stress an arm – especially a skeletally immature arm – can take.

3. Being Chronically Physically Prepared to Pitch

This is the topic of which I’ve written the most on this site, and it encompasses everything I’ve written with respect to strength training for pitchers and targeted flexibility work, not to mention my absolute hatred for distance running for pitchers.  Long story short, throwing a baseball is an action that takes its toll on the body; if you aren’t functionally fit to pitch, you’re just asking for an injury.

4. Being Acutely Physically Prepared to Pitch

This is a very overlooked component of not only staying healthy, but also performing at a high level.  I’m amazed at how many young pitchers just “show and go” when it comes to pitching.  That is, they get to the field and just go right to throwing.  In other words, they throw to warm up.

We teach our athletes, “You warm up to throw; you don’t throw to warm up.”  I’ve spent the last 57 paragraphs (give or take a few) outlining how incredibly stressful the throwing motion is, yet some kids can’t wait to jump right into it before getting their body temperature up, optimizing joint range-of-motion, activating key neuromuscular connections, or doing anything that even vaguely resembles an appropriate “rest to exercise” transition.  We encourage athletes to go through 8-10 dynamic flexibility drills followed by some easy sprinting progressions before they ever pick up a ball.

It’s not just about what you do before an outing, either.  It’s also about what you do in the 24 hours after an appearance that determines how you’ll bounce back in your subsequent outing.  While the schmucks out there are doing “flush runs,” the #1 thing I am worried about after a start is regaining lost range of motion.  Reinold et al. found that pitchers lost both shoulder internal rotation and elbow extension range-of-motion during a competitive season when an adequate stretching routine was not implemented.  It’s no surprise, when you consider the overwhelmingly high eccentric stress that’s placed on the shoulder external rotators and elbow flexors as they try to decelerate the crazy velocities we see with pitching.  As such, following an outing, the first thing we want our guys to do is get back their shoulder and elbow ROM (and get the hips loosened up).  There are some athletes who don’t need to be stretched into internal rotation, so be careful about using this as a blanket recommendation (more on that in our Optimal Shoulder Performance DVD set).

For a bit more information on what we recommend for our pitchers between outings, check out A New Model for Training Between Starts: Part 2.

In closing, an important note I should make is that pitchers rarely get hurt because of just one of these factors; it’s usually a combination of all of them. So, when evaluating a pitcher’s health and performance, be sure to broad perspective.

We’ve got four down and two to go in this elbow series.  Stay tuned for more!

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PS – Think this cameraman was drunk, or just laughing so hard that he couldn’t keep the camera steady?

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On the other hand, you may be one of those who is unable to gain, or even retain weight, due to the supersonic speed that your metabolism works at. If this is you, you will be very pleased to know that there are ways that you can gain weight too, despite every calorie you take in being burnt off at lightning speed.

Here are just a few things that you can try if you want to gain weight healthily. First up is to have a moderate meal of about 700 calories just before you go to bed. Even fast metabolisms slow down through the night, so these calories won’t be burnt off as usual, and will add bulk to your frame.

To have a good overall effect, you need to add in extra calories through the day as well. Up your intake to at least 4 meals a day and snack on protein rich items which have a very high calorific value.

We all know that cardio exercises keep us healthy in generally and are very good for our heart, so the last thing we want to do is give up our exercises. The good news is that you don’t have to, but you need to cut down. Don’t go all out until you are dripping in sweat, and you will burn too many calories. Just cut down on the length of your workout and the intensity of it, this will work well with the increased calories.

If you want to gain your weight through bulked up muscles, weight lifting is the perfect exercise for you. If you are just looking to gain weight without bulk, you want to do a low number of reps using heavier weights, as it is the reps which determine the bulk.

If after all this you find that you are still unable to gain weight, stop beating yourself up over it and accept that this is the way that God made you. As annoying as it may be, you are the envy of millions.

Access additional educational articles created by this very writer about topics such as mens denim shirt and Seven jeans for men.

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Q&A: Partial Knee Meniscectomy – Here is a great blog from Mike Robertson about training modifications for those who have had a portion of the meniscus removed.  Mike’s a brilliant knee guy (definitely check out Bulletproof Knees if you haven’t already).  Stick around Mike’s site and read a bit; he’s been kicking out some great content lately.

Are You Inflamed? - This is a good one on the nutrition side of things from Mike Roussell.

What Makes Roy Run? – This was an awesome article about Roy Halladay from a few weeks ago in Sports Illustrated.  To be blunt, a ton of professional baseball pitchers are lazy, one-trick ponies who rely on natural talent and don’t work hard to fulfill their potential.  Halladay is an exception to that rule: a guy who has worked incredibly hard to become arguably the best pitcher in the game.  This is a tremendously well-written and entertaining piece about the path he took and how he deserves every bit of success that comes his way.  Phillies fans are lucky to have him.

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What you want to do right in the beginning (even before you go to the gym for the first time) is create some goals. It’s best to make them relatively easy to get oto and date them for a month or two in the future.

When your making these goals for the first time, it doesn’t really matter that much how you do them. Just put down something which you would like to be doing in a months time and date it.

As you get more experienced with goal setting, you can make some long term ones. The problem with these is that they are less motivational when your just starting out so begin with short term ones.

Once you’ve set these up, you’ll want to get some experience with different exercises and fitness machines. So I suggest you go to your local gym and test some out.

Now that you’ve got a good idea how all the machines work and what you need to do on each one, pick out a few that you like. If you can find between 9 and 12 different workouts that each push different parts of your body, then you’ve got the makings of a workout routine.

You should now get started with an eating plan. This is probably the most critical factor in becoming fit and healthy as your body depends of getting lots of good nutrition to get you there. So find some healthy foods which you also actually like eating and write them down.

For example, I really like eating watermelon when it’s in season. This is also packed full of vitamin C and lots of other great stuff. I have also developed a taste for some other exotic and very healthy foods like Okra.

Come over and read this is your going to buy used fitness equipment.

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A quality shake will always have a lot of nutrition packed into it. Most of which will be whey protein, creatine or something like that because thats the kind of ingredients that will give your body everything it needs to increase in size.

A common problem with meal replacements, is that people go overboard and try to use them for all of their meals! Don’t do this because they are not designed for this purpose at all and don’t have all the nutrition your body needs for an entire day.

I always use these shakes to replace my post and also my pre-workout nutrition. I find it much easier just to make a quick smoothie before and after I do my exercise routine as opposed to actually making a full meal.

I like to use a supplement shaker for my meal replacement drinks because it means that I can easily take it to the gym with me. I like to have it with me when I’m doing my exercises so that I can take sips out of it between sets.

Every so often I take a break from supplements altogether and actually make every one of my meals each day. I find this helps to flush and cleanse my system and allows me to safely take supplements again in a few weeks.

Oftentimes when I do this, I actually find that when I go back to supplement again that I start getting some significant gains. Like when I started doing them for the first time all over again!

So I highly recommend that you research some meal replacement shakes ingredients and recipes and start making your own. This way you can still get all your nutrition whilst not having to spend all day working in the kitchen.

So if you want to save time, you should check out some meal replacement shakes.

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Numerous overweight individuals who start doing sit-ups and crunches think that they will cut down this body fat round the waist, but they are incorrect. The effect of such workout routines is toning stomach muscles alone without burning calories in that exact spot.

Toning abdominal muscles might work despite the additional pounds but the final results of your workout won’t be visible. So as to really notice your muscle groups develop, you must get them out of the fat deposits. Fat loss occurs equally, and no one is able to eliminate fat from the belly alone while keeping it untouched on the legs.

Programming weight loss for a specific body area is not possible. It is possible to accomplish a more slim look by aerobic or cardiovascular exercises. They stimulate the heart at a very high rate, a lot of blood and oxygen get pumped directly into the muscles, and the body takes the energy to help support your effort from the body fat deposits.

Plenty of other toning stomach muscles myths revolve around special machines and tools meant to shape your body in a wonderful way. Well, after you have eliminated body fat, the beautifully shaped abdomen comes with hard work, with the sit ups and crunches that you regarded as inefficient when attempting to spot reduce. The actual facts are that there’s no magic pill or machines that will inflate your muscles overnight. Just think what a problem it is to spend large sums of money on gimmicks.

Do not mistake a slender waistline for a firm belly. Toning stomach muscles is different from reducing the volume of excess fat, as we’ve already stated. For firming stomach muscles, you ought to dedicate to a resistance program meant to push the limits of the muscle fibers. When ab muscles grow, you might even notice a change in the hips because muscle groups make a size increase possible. Yet, this is just the case if you have gone beyond the six pack level and you keep on training at high rates. Otherwise, the only reason behind waistline increase is the presence of extra fat layers. You’d better be careful about your diet plan!

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There are a couple of options for people who walk, run or jog for exercise. Of course, the most obvious choice is a treadmill, but easy-on-the-knees elliptical machines have also become a popular choice. Both types of machine come in a variety of styles and are priced for various budgets.

However, if an exercise machine isn’t in your budget, or if you simply don’t have space for one, you also have the option of using exercise programs on DVD or video. Whether you go with an aerobics program or a program that simulates actual walking, you’ll find that you can get a complete workout with videos, including stretching and cool down sessions. Look for complete sets that include stretch bands or hand weights to help you get a full body workout.

If simply walking at home isn’t enough for you, you can really power up your at home exercise routine by using steps. You can buy sturdy plastic steps or build your own simple steps from wood. They add extra burn to your exercise, and are easy to store under the bed or in a closet. Of course, if you have a stair way in your home, simply use the bottom step as a stepper. And to really get your heart rate up, go up and down stairs briskly for 10-15 minutes.

Cyclists are another group of fitness enthusiasts that have trouble with inclement weather. A stationary bike is one solution. Like treadmills though, it is a large piece of equipment, and not everyone has room in their home. In that case, indoor bike trainers are a great way to get your exercise inside. Just hook it up and literally in seconds, you’ll be riding comfortably on your regular bike. Because it’s your own bicycle, it gives you a more realistic ride than a separate stationary bike.

If you’re bicyclist who’s serious about physical fitness, an indoor bike trainer can really make a difference. To learn more about using a bicycle trainer in your exercise routine, check out Cycleops Fluid 2 Indoor Bicycle Trainer to see just how simple it is to set up and use.

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