Dr. Yessis Sports Training Blog

If your sports skill is well learned, your execution is automatic. But, it can be
“de-automatized” with fatigue. To prevent this from happening you should be
sure that you are in good physical condition so that you can prolong the onset of
fatigue as long as possible. Doing so will allow you to execute your skills well
and remain performing well. Read more… »

A recent newspaper article brought out how Kouzmanoff of the Padres, is now ranked third among National League third basemen. According to coach Black, “He was better defensively than I anticipated from the word-of-mouth I got. This year he seems much more comfortable, not that he didn’t feel comfortable before. He’s making plays. He’s making the plays that he should make — and difficult ones to. He’s pretty steady”.

Now comes the good part. According to coach Black, “Kouzmanoff’s success is derived from all the time and hard work he puts in honing his craft. Besides the work he does indoors during the off-season and at spring training, Kouzmanoff spends significant time each week taking grounders before batting practice.” According to Kouzmanoff, “It’s just part of my routine. That’s been helping me out a lot.”

What is amazing about these comments is that the work that Kouzmanoff does is considered extraordinary. But if we compared what he does to most elite athletes in other sports, his practice would be considered normal and even sub-par. This also indicates that professional baseball teams do not do any work to maintain or improve skills in season. The practice that they do before a game is merely a warm-up to the game. Read more… »

Unless you have some preconceived notions or ideas of what a particular pitch is, it should be very frustrating to read the many statements by pitchers and coaches, especially pitching coaches. For example, it is not uncommon to hear or read that a pitcher is working on developing a better changeup or more effective slider or a better curveball, etc. What is lacking in these comments is exactly what they are working on and more importantly, what exactly the pitch is.

If you’ve played baseball, most likely you’ll say that you know what these pitches are. But do you? If you read carefully the comments made by different pitchers and coaches you will see that very often the descriptions of these pitchers are quite different. There is no consistency as to what each pitch should do or does. For example, the curveball has often been described as a ball that breaks left or right while others define the curveball as one that sinks or drops rapidly. How is this different from a sinker? Read more… »

When preparing for a marathon or long distance run, it is typically recommended that you increase your running by ten percent every week. According to the experts, going beyond ten percent can increase risk of injury. What is omitted in this recommendation is a level of runners to whom it is addressed.

For example, an elite runner would never be able to increase his running distance by 10% every week or even every two weeks. Not only would his body not allow for this, but it would also most likely lead to injury. This is also true for a high-level runner and in many cases, a good runner, capable of posting respectable times. Thus this recommendation is mainly for beginners, the only ones who can increase distance on a regular basis during one annual training cycle. After one year it is doubtful that such increases would be possible.<--more-->

However, even for beginners, increases every week or every two weeks can lead to injury if continued over a long period of time. Your body will break down from the continual increases. It is often necessary to take a break or to stay on the same level for more than 1-2 weeks to allow for full adaptation to occur. You must give your body time to adjust and adapt to new distances.

Even more effective than regular increases is to do strength and endurance exercises to develop the muscles to a point that allows you to make increases in distance and speed. Such prior physical preparation allows you to make increases safely because your muscles will be able to handle the additional stress.

Merely increasing distance or speed of running with no other changes is questionable, especially when done regularly because you will not be getting stronger physically. Give yourself plenty of time in between increases if you truly wish to prevent injury unless you first prepare yourself for the stresses to be encountered. For descriptions of specific strength exercises that duplicate the joint actions seen in the running stride, and that will allow you to make increases in your running in a safe and productive manner, see Explosive Running.

In a typical workout routine the concentric (muscle shortening) contraction is king. Some athletes also include eccentric (muscle lengthening) contractions (when the muscle returns to its original length after shortening). Rarely does anyone use isometrics (muscle shortening but no movement). This is understandable since the concentric contraction is most important for the development of strength and muscles mass. The eccentric contraction also contributes to strength and is needed in explosive training. However, few people realize that isometrics are also needed for the greatest strength gains and for explosive power. Read more… »

Cross-training is well-accepted in the fitness field and is being used with increasing frequency in various sports. Instead of only doing one type of training as, for example, aerobic, it is now recommended that you do both aerobic- and anaerobic-type activities. This is needed not only for total fitness but to help prevent injury and to produce better results. Its origins can be found in the triathlon in which the athletes participate in three different sports (events). These athletes must train in these three events that rely mainly on the aerobic and muscular endurance components.

But is participation in more than one sport effective for producing the best athlete in one sport? In general, the answer is no, unless the additional sports overlap in some of the key elements that are involved in the main sport. For example, participation in various sports that require a large aerobic component is very effective in the early years to develop the aerobic system. This is needed for successful participation in other aerobic (cyclic) sports at a later age. Read more… »

In Triathlete magazine body positions seen in running, swimming and cycling were depicted as being equivalent to strength exercises and breathing mechanics. To accurately do this however, and to depict key actions in each event, requires a thorough understanding not only of the exercises but of the technique involved in the three triathlon events. With sorrow this was not the case.

For example, in breathing, it was stated that, “. . . at the end of the exhale, move the abs back so you feel as if you are starting a sit-up. This is the reason sit-ups are done on an exhale.” This, however, is incorrect. You do not, or you should not, sit up on the exhale. You should always sit up on the inhalation. Read more… »

Many golfers mistakenly believe that a long backswing, in which there is much turning of the shoulders and hips, is an indication of good coiling, but it is not. In true coiling of the upper body, the midsection muscles are placed on stretch and you should feel tension as you achieve the full turn of the shoulders. In other words, when you have true coiling, there will be great tension in the muscles ready to be released in the downswing. Merely having a full turn of the body, does not insure the tension that is needed in the muscles to produce a powerful downswing. Read more… »

There was a recent death of a football player who according to his teammates, did the following work out:

Mat drills which included:

Multiple agility workstations that lasted five minutes each,
Two runs on a 200 yard obstacle course.
Two timed runs from sideline to sideline,

These drills were conducted in the team’s indoor facility and came after the players lifted weights for an hour.

The problem I see with these drills is that they followed an hour long weight training program. If the weight training program consisted of maximal strength training (which it typically does) the players would be sufficiently fatigued which in turn would interfere with the speed and agility drills. Read more… »

Giants pitchers Zito signed a $126,000,000 seven year contract last year. This year he has lost his first six starts and has a 7.53 ERA.

Can this be considered a fluke? Is he well prepared to pitch well both physically and technically? There is no questioning the fact that some pitchers, even when they are pitching well, can lose a game. But to lose six games in a row for a high-level pitcher and to have such a high ERA, is not indicative of a well prepared pitcher. Read more… »

In working with many different level runners, I have come to the conclusion that most runners can be classified into different groups, based on their running technique. The groupings and their major characteristics are as follows.

Runner
A bona fide runner is characterized by a good push-off (as seen by a fairly wide spread between both thighs immediately after push-off), a relatively high knee drive (anywhere from 45-75 degrees from the vertical) and an erect trunk posture. Touchdown can vary with experienced runners, anywhere from a heel hit to a midfoot landing, and often first on the ball of the foot and then the heel. Track athletes, running athletes in other sports and competitive recreational runners usually fall into this category. Read more… »

According to Runners’ World, “most Kenyans have a balanced running posture… with the shoulders always slightly forward of their hips. This extends their forward momentum with each stride and results in a natural heel kickup.” Sadly, there are no photographs to substantiate these statements. If you look at films of the Kenyans running, they have an upright posture. They are not leaning forward.

If you look at the support phase, you may see the shoulders slightly in front of the hips. This occurs for cushioning but in the push-off you see a very erect body position until the next footstrike. This is why articles dealing with technique should have sequential pictures taken from running film so that you can see exactly what is occurring and then evaluate how effective the various joint actions are.

For example, the author states that their forward momentum results in a natural heel kickup, but how does this occur? The heel kickup occurs from a powerful push-off directed to the rear. How does body posture relate to the push-off? This is not answered. Read more… »

The obvious answer to this question is of course. However if this is so, why has it not completed the training center which opened in 1995 as a result of a generous outpouring of the San Diego region and corporate philanthropy? The Olympic Training Center at Chula Vista appears to be a forgotten stepchild even though the Olympic Committee promised to complete it for many years.

This is the only warm weather training facility in the U.S.; thus it is surprising that this training center has not been completed and made functional. How can the Olympic Committee be committed to excellence if they don’t even care enough about establishing the facilities needed? Because of this lack of facilities, athletes must go off-campus to find training facilities such as a pool, housing, transportation etc. In addition, they do not staff the best experts and trainers needed by most athletes. Is this commitment to excellence? Read more… »

Most coaches advocate training in one sport at a very early age, in many cases, the younger the better. As a result we see more and more youngsters playing the same sport on a year-round basis beginning in the very early ages of six or seven. Some good athletes have evolved from this system but most often we see more youngsters getting injured or dropping out by the time they are 13 years of age.

The practice of starting young stems from the belief that this is what the Soviets and East Germans did to produce the great athletes that they had. However, this is a myth. Most of their athletes, with only a few exceptions, started to specialize after puberty. Before this they participated in a multitude of sports and activities. Read more… »

In an article discussing elderly runners it was stated that you should cut down stride length, increase frequency and decrease the distance and time that you run. The reason for this is that some trainers believe that running is hard on the knees and ankles. Even the medical profession is now seeing a big increase in hip and knee arthritis in the vanguard of the running boom. Because of this, these are good recommendations for the average runner who does nothing but run, but this is not the smartest way to run. Read more… »

BENDING FROM THE HIPS IS A LEARNED SKILL

Most golf instructors will tell you to bend over from the hips when assuming your stance. It is usually taken for granted that you wil know how to do this. However, in my work with recreational, semi- and professional golfers, I am continually amazed at how many do not have the ability to bend over from the hips. Most bend over from the waist and create a rounded back position in the stance. Some bend over from the hips and the waist simultaneously.

When I correct their stance, some golfers find it difficult if not impossible, to bend from the hips while maintaining the normal curvature in the spine. It often takes many repeated efforts before they understand what is invloved and what it feels like to bend over from the hips and still maintain good spine position. Read more… »

Jake Peavy, Cy Young pitcher for the Padres, will undergo an MRI today to determine the cause of discomfort in his right elbow. According to Peavy, “It’s not a normal soreness …it’s not normal. The arm is sore all the time. I do feel something, a little bit in the elbow… It’s also cause for concern… I really feel it every time I throw no matter what pitch”

These are very disturbing words and for multiple reasons. First it shows that the initial or continuing soreness is not being fixed. Merely icing the arm after pitching is not the answer. Second, it appears that a more serious problem has surfaced and will probably take more time and perhaps even surgery to treat. Third and perhaps even more importantly, is that the cause of the problem, i.e. what he does in his pitching motion, is not being looked at. This is the crux of the problem. Read more… »

According to Tiger Woods you should, “Maintain a nice tempo and rhythm on the downswing, matching forearm with lower body rotation. A smooth tempo will help you avoid releasing the clubhead.” What does a nice tempo and rhythm mean? Tempo is the speed of movement while rhythm relates the alternation of speed over time. Thus, rhythm is usually associated more with differentiation between a backswing and a downswing. If , as Tiger says it is in the downswing, then we should see differences in speed of different body or limb actions.

Nice,” does not describe speed of movement. Therefore, it is important to know exactly what Tiger means by “nice” for tempo and rhythm. The same goes for smooth tempo which usually means there is no alternation.” But yet tempo refers to alternation of speed. Thus, does he mean that that you keep the same speed throughout the entire swing, i.e., that there is no acceleration of the clubhead through impact? Read more… »

It seems that in order to make the front page of the sports section or to even get a mention on the front page, you must one of the big five (golf, baseball, basketball, hockey or football). If you’re not in one of these sports you will be relegated to the back pages unless it is during the Olympic Games and the U. S. is doing well.

For example, in the last few months there have been many records broken in swimming and some in track and field. Of the two major sports papers in San Diego, only one reported that records were broken in one to two sentences. This information was easy to miss since it was mixed in with other minor sports and athlete arrests, athletes caught using drugs, athletes getting traded, and sports trivia.

Sports editors will tell you that their readers are not interested in the minor sports. However, I strongly disagree with this conclusion. I don’t think anyone will protest if slightly less space was given to the major sports especially since much of it deals with game details, personalities and comments from players and coaches that we can easily do without. Read more… »

This is a double-edged question since strength training can make you a faster runner and it can also make you a slower runner. There are several variables that must be looked at. First, when you go on an intense strength-training program, you will experience a slow down of your running. That is why it is critical that when you do strength training especially intense strength training, it is done prior to the season. The strength gained at this time will then enable you to run even faster if you utilize the strength in developing greater speed and explosive power.

The strength that you gain should be usable strength, i.e., it should be strength that the muscles involved in the running stride can use to make you a faster runner. Keep in mind that you do not do strength training throughout the entire year. Most of the strength training should be done before the season and then you must maintain the strength through the season. Read more… »

According to personal trainers, sports medicine personnel and various newspaper and fitness magazine writers, in order to maintain good posture when exercising, as for example when raising your arms overhead, you should contract the abdominals. According to these sources, you must contract the abdominals to prevent arching of the lower back to keep the spine in safe posture.

The sources are typically considered reputable but the information presented is often questionable. Foremost is that the abdominals are not postural muscles. Contracting the abdominals does not ensure good posture and in fact, disrupts good posture. Understand that when you contract the abdominals you flatten the lower back. In essence you remove the arch which is critical to maintaining a strong and effective spine. Read more… »

To strengthen the glutes, Runners’ World recommends that you lie on your side, raise the upper leg and then bring it backward behind the body. This exercise involves the glutes somewhat, but it is a very poor exercise. The main reason for this is that when you bring the leg behind the body, the glutes remain under isometric contraction to maintain their position with the pelvic girdle.

But, because of the tight ligaments in front of the hip joint, it is impossible to bring only the leg behind your body. Thus, it is pelvic girdle rotation that allows your leg to go to the rear. This involves the erector spinae muscles of the lower back, not the glutes. Read more… »

Exercises are often described as being functional. By this, the authors imply that the exercise is specific to a particular sport. The only criteria used for the exercise to be functional is that it involve the same muscles as are involved in execution of the sports skill.

This is far from what should be considered functional. When an exercise is truly functional, it is sports-specific and must fulfill very specific criteria. The exercise will then have an immediate and often dramatic effect on skill performance. Exercises that merely involve the same muscles that are used in the sport do not have such an effect. Read more… »

Baseball Needs Interpreters

Most likely you think that the title means baseball needs interpreters for the many foreign players in MLB. Wrong. Baseball needs interpreters to interpret what the athletes say! There are many expressions that can be chalked up to baseball jargon but there are just too many comments being made that I doubt can be substantiated or even explained by the players themselves.

.For example, “So when the …(pick your team) … noticed the right-hander was leaving his pitches up they recognized the opportunity at hand.” What does leaving pitches up mean? Were they still in the strike zone or was he just throwing high strikes?

“I knew he hit it good. The wind was blowing it around. I had just moved in because the runner got to second base. He squared it up just enough - pretty good at-bat, too, against a good pitcher.” The last sentence says it all.
Read more… »

An exercise commonly recommended for runners is the wall squat in which you place a large inflated ball between your back and a wall. With your feet placed approximately 12 inches in front of the body, you go into a squat until the thighs are parallel to the ground and then back up. The trunk remains vertical throughout the movement.

This exercise is typically recommended to prevent back strain that is usually thought to occur when you use free dumbbells or a barbell. However, you should not experience any back strain if you do the squat correctly. Thus, the rationale for doing this exercise is questionable. Read more… »

More and more parents are paying anywhere from 50 to 100 or more dollars per hour to hire trainers to improve the athletic performance of their youngsters. They are paying considerable sums to help their children become great athletes.

But are they getting their money’s worth? The experts being hired include personal trainers in the gyms and former athletes (usually professional) who go into the business of training athletes. But are these people experts qualified to improve athletic performance? Read more… »

If you ask a youth coach what is the most important team objective, they will invariably answer that the youngsters should have fun. This is a very commendable objective; but is it ever achieved? Typically omitted in any discussion of fun is not only how it is achieved, but if fun should be the prime objective. For example, if the youngster is to learn game skills, should focus be on fun or creating a serious learning situation? Should school classes in English, math, and science have a prime objective of having fun? Most people will say definitely not; academic classes are serious undertakings. But yet, when it comes to sports, fun seems to be the overriding objective. If it is that important it should also be a prime objective in all academic classes. Read more… »

On a recent ESPN radio talk show while discussing the book Sports: Is It All B.S.?, it was brought out that one of the myths or examples of b.s. that is constantly perpetuated is that great athletes are born, not made. But yet, this statement is far from the truth. It has probably been perpetuated to explain why some athletes are so much better than others without full investigation. Those who say this do not look at what the athlete did or is doing to improve himself to explain his or her success.

Because coaches are not into player development, they usually respond with a statement to the effect that athlete greatness is out of their control. This is why it is necessary for coaches, especially on the collegiate and professional levels, to heavily recruit or buy the best players. They believe there is only a finite number of great players and thus, they travel the world over to get the best players and as a result, the best teams. Read more… »

Are they searching for talent?

A recent sports newspaper headline proclaimed that the Padres were searching for talent. The searching consisted of building a baseball Academy to give the team a stronger presence in the Dominican Republic. The reason for this was that of the 855 players listed on opening day around the major leagues, 88 were from the Dominican Republic. According to the CEO ” when 40% of the players under contract in baseball are from outside the United States, you have to be active in that area. If not you are limiting yourself at the minor league level.” Read more… »

In today’s quote of the day, Arizona’s Connor Jackson made the following comment in regard to Micah Owings, who slugged his fifth home run in two seasons and is hitting .421 this year. “I don’t think you’ve seen a guy like this. I mean, Babe Ruth? That’s really all that comes to mind.”

Why anyone would be so surprised that a pitcher can hit home runs, or even have a good batting average, shows that there is little comprehension of what it takes to be a good batter or pitcher. If you examine the physical and technical qualities needed to throw the ball with maximum speed, and to hit the ball with power, you will see that the body actions are basically the same.

For example, there is a strong push off (stride), and hip and shoulder rotation followed by the arm actions. The leg action and the hip and shoulder rotation are the main force producing actions in both skills. Because of this pitchers and batters should have the muscles involved in these actions well developed.

Thus, for a pitcher to be able to hit well should be a natural. However. From what I have been able to determine, baseball teams typically ignore working with pitchers on hitting. They are more concerned with the pitcher pitching and do not care if he can hit the ball well. But if more time was spent on improving the pitchers ability to swing the bat well and making good ball contact, we would see many more pitchers outhitting most other position players.