Note: Any time I use the phrase "overhead athlete" I'm referring to an athlete who's sport requires him or her to bring their arm(s) repeatedly overhead. The most common sports falling under this umbrella are baseball, volleyball, softball, swimming, tennis, and, perhaps the most awesome of the bunch, javelin.
In the wake of SAPT's inception, back in Summer of 2007, arrived the immediate realization that overhead athletes would be the predominant population we'd be coaching and training within the walls of our facility. In fact, you could have nearly fooled me if you told me that the only competitive sports in the Fairfax, Mclean, Tyson's Corner, Vienna, and Arlington regions were baseball and volleyball!
Sure, we had, and still have, the pleasure of working with a host of people from countless other athletic "categories" - field athletes, track, powerlifting, endurance sports, water polo, fencing (yes, fencing), and military personnel - overhead athletes were and still remain roughly 80% of the folks we get to work with at SAPT.
As such, given such a large and varied sample size, and years to work with these individuals, we've had ample time to manipulate X, Y, and Z training variables to accurately delineate which constituents of a sound training program are going to most efficiently and effectively help the overhead athlete feel and perform at their best.
Throughout the month of August, we at SAPT are going to dedicate our time to providing you with solid and applicable information that you can immediately employ, be you a strength coach, physical therapist, sport coach, or athlete. And hey, even if you don't do anything related to overhead sports, you can still pick up some quality gems related to vertical jumping, shoulder-friendly pressing variations, Olympic lifting, sprinting, and a plethora of other topics that will undoubtedly pique your interest.
The primary reason we are devoting an entire month to the topics of training and management of overhead athletes is that it remains abundantly clear that there still exists a unfortunate paucity of coaches - sport and strength coaches working with youth, amateur, Division I, or Professional athletes - who truly understand the unique demands overhead athletes face, and how to account for these demands both on the practice field and in the weight room.
Due to the awful tragedy of early sports specialization, and the lack of coaches and parents (despite being well-intentioned) who understand how to implement a sound, yearly training model (that includes time OFF the court or field), we are seeing injuries occur in players at the young age of 13 that didn't used to happen until the age of 25 (or ever). Baseball players are realizing too late that's actually not a good idea to throw year-round, and youth volleyball players are experiencing an unprecedented volume of upper and lower extremity issues that could have been prevented simply by taking a season to play a different sport, and/or immersing themselves in a solid strength & conditioning program.
The overhead athlete's arm and shoulder continually undergo insane stressors that need to be accounted for; and not only by the strength coach but the sport coach as well, as they control how many times in a practice an athlete throws, hits, or jumps.
Let's take just a quick look at what a baseball pitcher's arm is assaulted with every time he throws a baseball:
- His humerus (upper arm bone) undergoes internal rotation at roughly 7,200° per second. In case you're wondering, and would like a more scientific way of describing things: that is a crap ton of revolutions in a very short period of time. - His elbow has to deal with approximately 2,500° of elbow extension per second. - His glenohumeral (ball-and-socket) joint experiences about 1.5x bodyweight in distraction forces.
And that's just the tip of the iceberg, as we haven't even dived into the other demands the wirst, elbows, and shoulders face, let alone what occurs at all the joints below the shoulder.
These demands simply won't be attenuated by doing a few hundred reps of band work before and after practice, let alone throwing the athlete into the proverbial squat-bench-deadlift program overseen by the high school football coach.
Over the next four weeks, you can expect to find us discussing:
- Practical warm-ups for the overhead athlete
- Why power development for baseball, softball, and volleyball players needs to be approached differently compared to many other sports
- Olympic lifting for overhead athletes
- The truth about vertical jump training for volleyball players
- The myriad myths and fallacies surrounding "shoulder health" and "arm care" programs
- Biomechanical asymmetries - both undesired and desired - that accrue in an overhead athlete's body due to the inherent nature of the sport, and what to do about them
- Energy system training
- Nutrition for fuel during tournaments and game day
- And, of course, as many Star Wars and Harry Potter references that we can find room for
- And much, much, more
All of us at SAPT are looking forward to the next month together!