April 2, 2020

Training

Dynamic Warm-Up

April 2, 2020

Training

Here’s a sample dynamic warm-up that we use with our members at CDSF prior to a training session.

This warm-up progresses from ground based to standing exercises and combines both mobility and stability exercises to get you prepared for your training session and prevent injury.

Michael Sirani

March 4, 2020

Training

Pre-Throwing Warm-Up

Michael Sirani

March 4, 2020

Training

Here’s a time efficient warm-up for the upper body in order to be prepared to throw a baseball. We’ll go over soft tissue work, stretching, a dynamic warm-up, and band work in order to keep you healthy and ready to throw a baseball.

Michael Sirani

May 5, 2018

Training

In-Season Baseball Training Band External Rotation

Michael Sirani

May 5, 2018

Training

The band external rotation is one of the most commonly performed exercises by baseball players on the field and in the gym. It is also one of the most common incorrectly performed exercises.

In the video above I cover two frequently seen mistakes with this exercise and how to correct them in order to make the exercise much more effective.

Michael Sirani

October 30, 2017

Training

Baseball and Gaining The Off-Season Advantage

Michael Sirani

October 30, 2017

Training

Baseball and Gaining The Off-Season Advantage

The off-season can pass by in the blink of an eye. Even though the cold and dark months between November and March remind you nothing of the game of baseball they are the most crucial for ensuring you’ll be at your best come opening day. What you do with these months is what separates you from, and elevates you above, other players.

Michael Sirani

October 14, 2017

Training

The Art Of Foam Rolling

Michael Sirani

October 14, 2017

Training

I’m no fortuneteller, but I’m usually pretty good at predicting the first few moves people make when they enter the gym. Somewhere between setting down their bag, consuming a healthy dose of caffeine, and loading up the barbell there’s some vaguely defined—albeit well-intentioned—period of time that involves rolling around on a foam roller or digging a lacrosse ball into various body parts.

These types of soft-tissue mobilization techniques have become a standard part of most people’s warm-up routines. But what do we really know about the science underlying these methods? And more importantly, are they right for everyone?

Wouldn’t it be great if we had a purpose and a plan, and not just a bunch of haphazard “I-think-this-is-supposed-to-be-good-for-me” exercises?

This article will explore some of what we know about the science of muscle and fascia, and how we can connect that information to our workouts for the best possible outcomes.