Tag Archives: Thoracic spine mobility

Keeping overhead athletes strong, mobile aim of trainer, coach Laird

BY STEVE KRAH

http://www.IndianaRBI.com

If you were in Zionsville, Ind., a few months ago and saw Nate Dohm pushing his mother’s SUV down the street, it wasn’t because of vehicle trouble.

Dohm was doing his best to keep up with baseball strength and conditioning workouts during the COVID-19 pandemic.

With Laird’s Training LLC closed because of the lockdown and no access to weighted sleds or other equipment, the athlete had to improvise.

Dohm, a senior at Zionsville Community High School in 2020-21, began working out with Sean Laird in the fall of his eighth grade year. He first participated in Laird’s winter arm care and velocity program as a sophomore and has done it consistently since then.

Right-hander Dohm registered a pulldown max of 89 mph as a sophomore and 95 mph as a junior.

“My jumps on the mound were much bigger,” says Dohm, a right-hander who hit 83 mph as a freshmen, 89 mph as a sophomore and 92 mph as a junior. The Ball State University commit played for Laird this summer on the Indiana Bulls 17 Black squad. “I wouldn’t be where I’m at if I didn’t start lifting with Sean and doing that velo program.

“He helped me get stronger (physically and mentally). He doesn’t make it easy for you. It’s about pushing through that. You have to want to get better if you want to do his workouts.”

Laird has seen Dohm reap the rewards for his sweat.

“His work ethic is second to none,” says Laird. “The kid has literally changed his life.

“He’s changing himself into a power pitcher, which is cool to see.”

Taking his methods with him to the Bulls (it wasn’t unusual to see them doing side-hill sprints before or after a game), Laird was able to see strides in right-hander and Ohio University commit Brady Linkel (South Ripley High School Class of 2021).

“He’s one of those disciplined hard-nosed guys,” says Laird. “You saw him getting stronger and stronger by the end of the summer.”

That Bulls 17 Black team also featured Purdue Fort Wayne commits Bryce Martens (South Bend Adams High School Class of 2021) and Braxton Wilson (Martinsville Class of 2021).

Laird, a former Kokomo (Ind.) High School and University of South Alabama player who works out of Bullpen Academy in Russiaville, Ind., and his home gym, has been running arm care and velocity programs since 2014.

“I was always a hard thrower growing up,” says Laird. “The last five or six years, it’s become very popular to throw as hard as you can.

“I see things people are doing that are really good and really bad. I saw a need. Everything I do is based on my experience, sports, and exercise science background. I want to focus on improving strength, core stability, mobility, and athleticism in our athletes. I take care of the arm and athlete first.”

Laird’s training methods include building athleticism from the ground up.

Typical in-person arm care/velo program sessions will last around 90 to 105 minutes twice a day. The first day is about strength and power, the second day explosive or dynamic effort work.

Athletes are given things to do on their own on the other days of the week.

When the players are with Laird there is a warm-up of 30 to 45 minutes that includes ground-based mobility work, including bands to strengthen the rotator cuff and scapula. There are also exercises with plyometic and medicine balls and attention to Thoracic Spine (T-Spine) movement.

After the warm-up comes activation. There is weighted sled work for the lower half. Weight med balls are used in upper body plyometics.

“We want to create force from the ground up,” says Laird, who also has his players do one-legged box jumps and hurdles to promote explosiveness and agility. “My goal is to have a more mobile and explosive athlete.”

Baseball or softball players — overhead athletes — in the program don’t touch a ball for about 45 minutes then they throw for 15 to 20 minutes maximum. They spend 12 or so minutes on long toss and then begin pulldowns.

“We want them to get their bodies into their throws,” says Laird. “Then we go into a recovery period and do blood-pumping band work and mobility stuff. 

“We want to make sure elbow, flexors and extenders are strong.”

The same is true for the T-Spine and ankles.

While recovery is done as a group, Laird knows that not all his athletes are the same and have individual needs.

“I’m a big guy on communication,” says Laird. “Let me know what they feel.”

On the third day of the program, Laird has his players throwing a football — something that Hall of Famer Nolan Ryan did in his training. 

“We want to throw with a tight spiral,” says Laird. “Throwing a football teaches pronation and good arm motion. You get immediate feedback with a football. It you have bad mechanics, you’ll throw a wounded duck. You have to be efficient.”

Players are encouraged to build their arms through long toss — working up to throwing the ball 300 or more feet if they are comfortable with it and can maintain mechanics, but everyone is different and distance can be different depending on the athlete’s ability.

Zack Thompson, who played for Laird with the Indiana Bulls and then the University of Kentucky and in the St. Louis Cardinals system, prefers to cap his long toss at 120 feet.

“It helps him mechanically,” says Laird.

This summer, which followed a spring without high school baseball, the Bulls played into mid-August and got in more games than a normal travel season.

“We wanted to make sure we could keep playing,” says Laird. “We treated June as spring training (and gradually increased pitch counts). By July, we hit the ground running.”

The Bulls are playing fall ball. Laird is busy with his training busy so he is not coaching.

Another place where Laird invests his time is with former college teammate Adam Heisler and the LT Brings The Heat Baseball Development Podcast.

“It’s been awesome,” says Laird, who joined Heisler to drop Episode 18 on Sept. 12. “There’s so many avenues and topics to cover in baseball.”

The platform has allowed them to inform players and parents about training, recruiting and the protocol of travel baseball.

“It’s good for kids to hear the stories,” says Laird. “Everybody’s route to college or professional baseball is different.”

Sean Laird is the owner and founder of Laird’s Training and is a coach with the Indiana Bulls travel baseball organization.

Harber sees movement as key for baseball players

RBILOGOSMALL copy

BY STEVE KRAH

http://www.IndianaRBI.com

Ryan Harber was a left-handed pitcher at Fort Wayne (Ind.) Northrop High School, Butler University and in the Florida Marlins system. He was selected in the seventh round of the 1999 Major League Baseball First-Year Player Draft and played five minor league seasons.
He has taken his experiences as an athlete, student and 17 years as a Certified Athletic Trainer and Strength Coach at Indianapolis-based St. Vincent Sports Performance (he works out of the Carmel location) to help athletes in many sports, including baseball.
Harber shared his knowledge on “Assessing the Overhead Athlete” at the first PRP Baseball Bridge The Gap Clinic in Noblesville as a guest of Greg Vogt.
The pyramid for “ideal athlete” development as Harber presents it has movement at the base with performance in the middle and skill at the top.
“Every athlete should have a wide range of movement,” says Harber.

Movement involves the ability to squat, lunge, bend, extend along with single-leg stability, shoulder mobility, trunk stability and rotary stability.
“It’s everything Greg works on in his program,” says Harber. “It’s everything a strength coach works on.”
Performance includes speed, strength, power, agility, endurance, reactivity and quickness.
Skills are sport-specific, such as working on throwing mechanics or taking cuts off the tee.
“Where we get out-of-balance is when we focus too much on the skills and the performance and not enough on your fundamental movements,” says Harber.
“This movement becomes dysfunctional when you have poor range of motion, or a lack of stability.”
Harber says among his goals is to minimize injuries and maximize potential.
“You can’t make the team if you’re stuck in the training room,” says Harber. “You’re not going to help the team if you can’t stay healthy.
“Your durability is more important than your ability.”
Resiliency is the ability to bounce back from a difficult condition.
“Everything you do in life is managing risk,” says Harber. “You guys took a risk, getting out of the house, getting in your car and coming over here. You could have got into an accident.
“What did you do to minimize that risk? You put your seat belt on.”
Harber says the system as it currently stands does not work in players’ favor.
At 43, Harber came up before travel baseball became what it is today.
There was some American Legion and Connie Mack ball in the summer.
“You guys play 50, 60, 70 games a year right now just in travel ball,” says Harber. “On top of that comes your high school season. Then you may take three weeks off in August right around tryouts for the next travel ball season then you go play fall ball.
“It’s too much. Your bodies can’t handle that at this age.”
Harber says most pain — outside of direct blows or trauma — will seem
to appear suddenly.
“In fact, it’s been building up for years,” says Harber. “Your body is able to compensate and adapt.
“The day that your pain shows up is simply the day that your compensation ran out. Try to start thinking of pain as a request for change. It’s your body’s way of saying, ‘I can’t do it anymore.’”
Harber presented findings from the American Journal of Sports Medicine:
If a pitcher pitches while fatigued, there’s a 36 times increased risk of injury.
• Pitchers lose 6-18 percent of rotator cuff strength after one game.
“Recovery is important,” says Harber.
• Pitchers lose 3-4 percent of rotator cuff strength over the course of one season.
• Throwing more than 75 pitches in a game yielded a 2.5 times greater chance of shoulder pain.
What is the cumulative effect (according to the AJSM)?:
• Pitching for greater than eight months out of the year results in
five times as many injuries.
• Pitching greater than 100 innings in one year results in three times as many injuries.
• Pitching showcases and travel leagues significantly contributed to increased injuries.
• Throwing more than 600 pitches per season yielded a 3.5 times greater chance for elbow pain.
In addressing performance, Harber notes the following:
• The peak age for a baseball player is 27.
“It’s not 18 or 21,” says Harber. “It takes time to develop these players.”
• Typical MLB pitcher is 6-5, 250 pounds.
• Starters 200-plus innings per year.
• Starters throw 3,500 pitches.
• There make 30-35 starts.
• They throw 35 bullpens.
“Injuries are going to happen,” says Harber. “Every pitcher has been hurt, is hurt, will be hurt at some point in their career.
“To be able to withstand that, you have to train. You have to manage that fatigue. You have to recover. All that stuff’s important.”
Harber also talked about the importance the Central Nervous System plays in the whole equation.
“Central Nervous System is king,” says Harber. “It controls everything.
“Without proper motor control, your nervous system doesn’t feel safe.
If it detects a threat it will not give you freedom of movement. It will not let you put force through a joint.”
CNS grants strength and mobility.
“Potential strength is always there, but the brain won’t give it to you if it feels vulnerable,” says Harber. “The brain is always asking itself, ‘Is giving you more strength right now a good idea?’ If the
answer is no, you aren’t getting it no matter how much you want it.
“Your nervous system will only let you go as fast, hard and heavy as it knows you can slow.”
Harber says there is no such medical definition for a “dead arm.”
“It’s the nervous system,” says Harber. “Your brain detects an instability somewhere and it’s not going to let you put force through that.”
Addressing mobility (the ability to move or be moved freely and easily) and stability (the resistance to movement) can help diagnose many issues.
With poor scapular stability, the body locks down the thoracic spine and should range of movement.
When there’s poor core stability, the body locks down the SI joint to find stability/strength.
If there’s poor mid-foot stability, the body collapses the arch and up the joint to create a rigid structure to push off of.
“You were born with all the mobility in the world,” says Harber. “You earn stability and we mess it up along the way due to poor posture, past injuries and faulty movement patterns.
“I’ve got a 7-month old baby at home. He’s like Gumby. I can bend him, and he won’t break. He’s trying to figure it out developmentally.
“I can stand him up and he becomes a Starfish. He locks out his legs and
his shoulder blades. That’s his body trying to create artificial stability.”
During a five-year period of working with youth players while in Atlanta, Harber collected data and found a number of players with shoulder mobility asymmetries with at least a 6 inch difference
between the right and left.
The number of asymmetries went up as the players got to be 16, 17, 18.
“Why?,” says Harber. “More games. The more you throw, the more imbalances are going to happen.”
On top of that, older players are beginning to get into the weight room, lifting heavier loads and getting tighter.
“If they don’t have somebody addressing mobility and stability along the way, they are going to create more issues,” says Harber.
A joint by joint feet-to-fingertip assessment (going up the kinetic chain) includes:
• Foot stability.
• Ankle mobility.
• Knee stability.
• Hip mobility.
• Lumbar stability.
• Thoracic spine mobility.
• Scapular stability.
• Shoulder (gleno-humeral) mobility.
• Elbow stability.
• Wrist mobility.
“Mobile. Stable. Mobile. Stable,” says Harber. “They stack on top of
each other.
“When that pattern is broken, injuries happen.”

RYANHARBER

Ryan Harber, who pitched at Fort Wayne (Ind.) Northrop High School, Butler University and in the Florida Marlins organization, has been a Certified Athletic Trainer and Strength Coach with Indianapolis-based St. Vincent Sports Performance for 17 years.