Tag Archives: Strength & conditioning

Laird’s coaching based on development, discipline, accountability

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By STEVE KRAH

http://www.IndianaRBI.com

Sean Laird knows about physical adversity.

As a senior at Kokomo (Ind.) High School, he suffered a fracture to his L4 and L5 vertebrae and had torn muscles in his back.

A four-year letterman and all-conference, all-state and Indiana High School Baseball Coaches Association North/South All-Star Series selection as a senior in 2005, Laird was good enough as a Wildkat (he set several KHS school records, playing for three head coach — Ed Moon in 2002, Jim Jameson in 2003 and 2004 and Steve Edwards in 2005) and a member of the Indiana Bulls (he helped the 17U team to a World Series runner-up finish in 2003 and Final Four appearance in 2004 while working with the Moore family — Craig, Jered, Quinn and Lance — plus Gary Sylvester and Mick Thornton) to play NCAA Division I baseball and showed up at the University of South Alabama hurt.

Playing through injuries, Laird logged four seasons (2006-10) for the Jaguars and hit .319 with 23 home runs, 41 doubles and 110 runs batted in. A 92 mph fastball shattered his right hand during his junior season. He played his entire senior season with tears in his labrum and rotator cuff and took Cortisone injections to get through it. There was nerve damage and bone spurs in his shoulder. Professional organizations still showed interest his last two years in Mobile, Ala.

“Doctors were saying this obviously is going to need surgery and if you want to play catch with your kids one day it’s probably better to rehab and take care of yourself,” says Laird. “That was a decision I made.

“Looking back on it now, it was all for a reason.”

That reason became seeing young men and women get stronger and be recognized for their hard work.

Laird received his bachelor’s degree in Sports Management and a master’s degree in Health with a focus on Exercise Science. 

He spent one season on the Kokomo coaching staff (2012) became a Indiana Bulls 17U coach/strength and conditioning in the summer of 2011 (a role he still fills and is assisted by Zionsville Community High School head coach Jered Moore).

After two years as strength and conditioning specialist at Westfield (Ind.) High School, he began what is now Laird’s Training LLC in 2014. In 2016, he authored “How to Build a Ballplayer.”

“It’s about how I built myself into a D-I ballplayer and all the trials and tribulations,” says Laird of the book. “I wanted to get all that stuff out of my head so I could share it and help other ballplayers conquer the same things I had to conquer.”

His coaching and life is based on three principles.

“It’s 100 percent character development, discipline and accountability,” says Laird. “People talk about what natural talent does somebody have in life. For me, if you can instill the discipline and teach kids how to hustle — whether it’s in the classroom, on the field or just in life in general — no matter what they choose do do, they’re going to be successful.

“How I run my business and how I coach is 100 percent to get them ready for that next level. That might not be professional. It might be college. It’s also the next level in life.

“Everybody’s going to go through problems in life and adversity. But if you can teach yourself how to have that discipline, you can conquer anything.”

Laird conducts speed camps and strongman training at The Bullpen Academy in Russiaville and two days at home in garage gym in Kokomo.

The 33-year-old is constantly learning.

When it comes to certifications, I’m always getting new ones. I’m always going to clinics continuing my education. If you’re not moving forward, if you’re not getting smarter, you’re regressing.

Besides his masters, Laird is a Certified Physical Preparation Specialist (which means knows how to train athletes in the weight room and in speed and agility for all sports). He also a Certified Underground Strength & Conditioning coach through Zach Even-Esh and is certified in Body Tempering (recovery) and Pn1 (Precision Nutrition).

“I try to formulate an eating plan for each athlete,” says Laird. “Most kids that come to see me are trying to gain muscle.”

Laird says the field of strength and conditioning is ever-changing.

When he was in high school, it was about putting on as much mass as possible and the lifts were power clean, bench press and squat.

“Those are great movements,” says Laird. “But it’s like anything else in life. If you’re only staying in one lane, you’re very limited in your potential.

“The main job for a strength coach is to keep athletes healthy. If we can’t keep them healthy, they can’t be on the field.”

The goal is to make sure the athlete moves their bodies correctly and are taught the proper movement patterns — with and without a load.

“We make sure it’s going to help him with his sport and — ultimately — make him a better athlete,” says Laird.

At South Alabama, Laird played for head coach Steve Kittrell and assistant Alan Luckie. Kittrell is now coaching softball at Spring Hill College in Mobile and Luckie is still at USA.

“Coach Kittrell was definitely a blue-collar type guy,” says Laird. “He focused on the little things.

“He was really a big mind in the game. So many guys learned so much from him.”

Among those were former Bulls Quinn Moore and Jeff Cunningham and future big leaguers Adam Lind (Anderson Highland High School graduate) and David Freese.

Laird took all the information gathered as a player and from his schooling and cultivated my own coaching culture and atmosphere.

Sean and Lauren Laird were high school sweethearts. The couple has three children — Scarlett (3), Crash Levi (18 months) and Arya (born Oct. 24). Crash is named for Kevin Costner’s character in the 1988 movie “Bull Durham.”

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Sean Laird is a head coach for the Indiana Bulls 17 Black travel baseball team.

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Sean Laird, coach of the Indiana Bulls 17 Black travel baseball team and owner of Laird’s Training LLC, spends a moment with his two oldest children Scarlett and Crash Levi.

SEANLAURAARYALAIRDSean and Lauren Laird welcomed Arya to their family Oct. 24, 2019.

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The Lairds (from left): Lauren, Crash Levi, Scarlett and Sean. Arya was born Oct. 24, 2019.

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Sean Laird is the founder and owner of Laird’s Training LLC and head coach for the Indiana Bulls 17 Black travel team. He is a graduate of Kokomo (Ind.) High School and has bachelor’s and master’s degrees from the University of South Alabama.

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Indiana native Rodmaker keeping White Sox minor leaguers strong, conditioned

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By STEVE KRAH

http://www.IndianaRBI.com

Tim Rodmaker is in the business of making baseball players stronger, more agile and just plain physically better.

A strength and conditioning coach in the Chicago White Sox system since the 2006 season, Rodmaker looks to exploit athlete’s strengths while improving upon their weaknesses.

“It’s important for guys to use what they’re good at,” says Rodmaker, a native of Georgetown in Floyd County, Ind. “But you can’t forget about the things you’re not good at.”

Just because a guy can lift every weight at the gym doesn’t mean he skips cardio or vice versa.

“It comes down to knowing the individual you’re working with,” says Rodmaker, who will be back with the Double-A Birmingham (Ala.) Barons for the 2019 regular season. “Some guys need actual strength and some agility. Then there’s nutrition and mobility work. I tailor a plan that fits them specifically.”

Rodmaker, a Certified Strength & Conditioning Specialist with the National Strength and Conditioning Association, does this be observing and then consulting with the player.

“I can make some notes myself where improvements can be made and where they’re doing a good job,” says Rodmaker. “But I want to hear from them. Who knows themselves better than they do?”

Rodmaker also welcomes input from managers, coaches and roving instructors.

Once a plan is formed, Rodmaker and the player go forward with it. To make it work, the athlete must be committed to it.

There are specific skill sets and strength and conditioning needs for baseball players, depending on their role. It might be third baseman or relief pitcher or designated hitter.

“These guys have the luxury that they to need to train for this one specific thing,” says Rodmaker. “It can’t get any more focused than it is.”

All of them will be asked to achieve a range of motion and strength in that motion that relates to their position.

“They will attack the movement chain,” says Rodmaker. “The game is played in short bursts of usually no more than 10 seconds. But a game could last 2 1/2 hours (and the minor league regular season lasts for 140 games).”

For this reason, a balance must be struck between aerobic and anaerobic conditioning.

A typical day when the Barons are at home is a long one for Rodmaker.

With a 7:05 p.m. game time, he gets to the ballpark around 11 a.m. to get his own workout in and begin preparing for the arrival of players.

Most players in the White Sox system prefer to lift before the game and that begins around 1 p.m. Stretching for pitchers and position players is at 3:30. Pitchers do conditioning work during batting practice.

After a pre-game meal, starting pitchers will work out under Rodmaker’s supervision.

Pre-game routines start around 6:40.

“By Double-A, they have ownership of a pre-game routine,” says Rodmaker. “But, if necessary, I will lead it.”

During the game, the strength and conditioning coach is back in observation mode.

“I see if what we’re doing is paying off,” says Rodmaker.

Some players will choose to lift after the game. At this point, it’s 11:30 or midnight.

On the road, the schedule is condensed. The team usually finds a local gym for a 10 a.m. workout.

Rodmaker, who is active with the Professional Baseball Strength & Conditioning Coaches Society, spoke at the 2019 Indiana High School Baseball Coaches Association State Clinic in Indianapolis. His topic was “Strength and Conditioning On a Budget.”

While even teams at the professional level think about financial constraints, it’s the time limitations that Rodmaker focuses on.

He says to focus on the big movements that will give the athlete the most bang for their buck.

These exercises require no equipment at all.

“They can show up at the park and do this stuff,” says Rodmaker.

He has also found that he does not like to use cones when doing agility work.

“Guys don’t respect cones,” says Rodmaker. “They can use their glove or mitt or hat. They will take care not to step on that.”

Rodmaker is a 2000 graduate of Floyd Central High School, where he was in wrestling for four seasons (making it as far as regional) and baseball for one season. He graduated from Indiana University in 2005, earning a B.S. in Exercise Science with a minor in psychology and a certificate from the Kelly School of Business.

Besides baseball, where he has served as a trainer in Bristol, Great Falls, Kannapolis and Winston-Salem prior to Birmingham, he has worked in the off-season with Baseball Europe and the U.S. Paralympic Alpine Ski team. He has also helped at the University of Louisville, Bellarmine University and Spalding University.

Tim and Alex Rodmaker reside in Georgetown with their three daughters — Eli (3), Frankie (2) and Von (9 months).

STRENGTH AND CONDITIONIONG ON A BUDGET

Tim Rodmaker, Strength & Conditioning Coach for the Birmingham Barons (Chicago White Sox Double-A Affiliate)

Sample Warm-Up

• Jog lap around the warning track (build up sprints and the end of stretch).

• Shuffle, side-to-side.

• Skip, forward, backward, side-to-side.

• Backpedal (with change of direction.

• Ankle circles (both directions).

• Lunge (with reach to the sky paired with (straight front leg) triangle pose.

• Up, Down and Around (both directions).

• Side-to-side (wide stance).

• Squat and reach (with twist).

• Knees to chest (marching).

• Quad stretch (with reach).

• Twists

• Arm circles (small/big, both directions).

• Pec stretch (ALL angles).

• Internal/external rotation at 90/90 (walk a lap after practice, then speak to group).

Agility

Circle drill

Goal – Increase confidence and ability to run on edges of feet/lateral lean/maintaining speed.

Short shuttle

Goal – Change of direction, body awareness, energy absorption and redirection.

Bonus

• Juggling solo or with partner.

Workout

• Sample workout.

• Split squats.

• Rotational lateral lunge.

• Split stance RDL.

• Squat jump with 1/4 or 1/2 twist.

• Push-ups/Cobra Push-ups/Pike Push-ups.

• Triangle.

• Windmill.

• Walkout to plank.

• Planks.

• Plank with touches.

• Arm walk.

• Pro/Re-traction Push-ups.

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Tim Rodmaker, a graduate of Floyd Central High School in Floyds Knobs, Ind., and Indiana University has been a strength and conditioning coach in the Chicago White Sox system since the 2006 season.