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Author: Sean Cochran

Bent Knee Leg Swings Sports Performance Exercise

by Sean Cochran

The ability of the rotary athlete to move through the transverse plane movement patterns associated with their sport is integral. In order for the athlete to complete these rotary based movement patterns it is necessary for large range of motions to be achieved by the hips. The process by which the athlete can develop and maintain these ranges of motion is via the utilization of modalities such as self myofascial release exercises, static stretching, and dynamic mobility exercises. Why It's Important:...

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Hip Flexor Foam Roll Sports Performance Exercise

by Sean Cochran

Hip mobility is imperative for optimal performance of the rotary athlete. Limitations in mobility of the ball and socket joint of the hip can impede performance of the throwing and striking athlete. In order for optimal mobility of the hip to occur, extensibility of the soft tissues surrounding this joint must be present. Why It's Important: Extensibility in the soft tissues surrounding the hip provide the opportunity of this joint to move through the required ranges of motion of the rotary...

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Concepts of the Golf Swing for Optimal Performance

by Sean Cochran

It is imperative for the health and fitness professional involved in the sport of golf to have a base understanding of the golf swing. This knowledge base will allow the fitness professional acumen at dissecting physical dysfunctions impeding their golfing client’s success on the course. Not only will it assist in program design and exercise implementation, a sound understanding of golf swing biomechanics will provide the fitness professional a vocabulary by which they can communicate with the golfing client and...

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Medicine Ball Overhead Throw

by Sean Cochran

The development of power in the kinetic chain is imperative for success on the field of competition. The rotary athlete is required to develop power to throw, hit, sprint, and change direction. A lack of power will decrease the generation of swing speeds, bat speed, clubhead speed, and acceleration. The development of power within the kinetic chain requires specialized exercises developing speed within the neuromuscular system via rapid contraction of muscles fibers. This can be achieved via a number of different...

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Single Leg Dumbbell Dead Lift

by Sean Cochran

The development of single leg strength, hip extension, and the posterior chain is imperative for any athlete. Regardless if you are a golfer, tennis player, baseball, softball, or volleyball athlete the development of lower body strength will invariably improve the athleticism within your sport. What the athlete, trainer, or performance coach must also realize the majority of athletic actions are performed on a single leg. Rarely in sport are athletes utilizing both legs of the lower body equally during competition....

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Standing Medicine Ball Side Throw

by Sean Cochran

Rotary athletes in the sports of baseball, softball, tennis, golf, ice hockey, and volleyball all require the ability to generate power in rotary movement patterns. This allows the athlete to generate speed which is then transferred into the bat, club, ball, or puck. Improving the rotary power capacities of the kinetic chain will provide the athlete with the opportunity to generate higher rotary speed outputs. Improves Your: Rotary Power Outputs Target Area: Hips and Core Why It's Important: Athletes in rotary sports are...

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Goblet Squat Sports Performance Exercise

by Sean Cochran

The rotary athlete in baseball, golf, tennis, softball, or tennis all require lower body strength. Lower body strength creates a base for the development of ground reaction forces, generation of power, and is a base for improvements in quickness, speed, and agility. Developing lower body strength bilaterally and unilaterally is an important segment of an athlete's strength and conditioning program. It is imperative this strength is developed in knee dominant push patterns and hip dominant pull patterns. Improves Your: Lower Body Bilateral...

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Core Training for the Rotary Athlete

by Sean Cochran

The development of the core is integral to the rotary athlete. Participants in the sports of golf, tennis, baseball, and softball encompass rotary athletic actions where speed and power are generated in the tranverse plane. In order to generate energy, transfer speed efficiently, and maintain the athletic positions required of these sports, it is necessary to develop a core structure with the capacity to execute the aforementioned athletic requirements. The Core The core in the most simplistic terms is a reference to...

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Wall Angles Thoracic Spine Mobility Exercise

by Sean Cochran

Mobility within the kinetic chain allows the athlete to perform athletic activities efficiently and with optimal levels of speed and power. Limitations in the mobility parameters of the kinetic chain can adversely affect the athlete, place undo levels of stress on the body, increase the potential for injury, and reduce performance. Improves Your: Thoracic Spine Mobility Target Area: Thoracic Spine Why It's Important: The thoracic spine is a section of the spine located between the shoulder blades. This segment of the spine is...

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Kneeling Hip Flexor Dynamic Flexibility Exercise

by Sean Cochran

Soft tissue extensibility, joint range of motion, and muscular activation are three very important components in the execution of athletic activities. Optimal levels of soft tissue extensibility and joint range of motion allow for the required levels of mobility for sports performance activities. Muscular activation assists with the kinetic chain in executing the proper firing sequences for efficient movement patterns. A comprehensive strength and conditioning program will have modalities focused on developing these physical parameters within the human body. Why It's...

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Golf Digest – November 2014

by Sean Cochran

Phil Mickelson is putting in lots of time in the gym this offseason by Tim Rosaforte "He looks more athletic. He's standing taller, carrying himself better," Cochran said. "If I was a betting man, I'd say he'll come out hot in 2015." - Sean Cochran   Read More...

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Strength and Conditioning Programs for the Sport of Golf

by Sean Cochran

Execution of a proficient golf swing requires the development of certain physical parameters within the kinetic chain. This allows the golfer athlete to maintain the required postural positions associated with the golf swing, execute the athletic actions of the swing in the correct order with timing, and generate speed into the impact position. A key component of the development of strength and conditioning programs for the golfer athlete is the principle of cross-specificity. Cross-Specificity Training The concept of cross-specificity training is not...

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IT Band Foam Roll Performance Exercise

by Sean Cochran

Soft tissue extensibility is a key component of proper kinetic chain functioning. Professional, amateur, and recreational athlete's require certain levels of joint mobility and soft tissue extensibility in order to perform athletic actions efficiently in their chosen sport. One component in the maintenance and development of soft tissue extensibility is self myofascial release techniques. This type of modality utilizes a foam roller, stick, or massage ball during the execution of these exercise types. These types of modalities address two components within...

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Tubing Press Sports Performance Exercise

by Sean Cochran

Athletes in all sports require varying levels of upper body strength for optimal performance. The development of upper body strength for the athlete is based upon utilizing exercising addressing what is termed upper body push and pull strength in both horizontal and vertical patterns. Upper body strength is imperative for athletes for a number of reasons. At the base of these reasons is the ability to execute athletic actions efficiently and generate power. Poor upper body strength in contact sports will...

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Bulgarian Split Squat Functional Strength Exercise

by Sean Cochran

Unilateral lower body strength is imperative for all athletes. Very rarely in competition are athletes stationary on the ground, utilizing both legs equally to move, generate speed, or execute athletic actions. As a result it is imperative the strength and conditioning professional implement exercises and modalities to increase unilateral lower body strength. Improves Your: Lower body unilateral push strength Target Area: Quadriceps, Glutes, Hamstring Complex, Abductors, Adductors Why It's Important: Execution of athletic actions, change of direction, acceleration, and development of ground reaction...

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Thoracic Spine Openers Mobility Exercise

by Sean Cochran

Upper body mobility is an imperative component of efficient movement for rotary orientated athletes. Golfers, tennis players, baseball, softball, and the majority of throwing and striking athletes utilize rotary movement patterns in the generation of speed and power. A key component of upper body rotation is mobility within the thoracic spine. The thoracic spine is a segment of the spine located in between the shoulder blades. This section of the spine is very mobile and allows segmental rotation of the upper...

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Spiders Dynamic Mobility Performance Exercise

by Sean Cochran

The utilization of dynamic mobility exercises to improve range of motion, soft tissue extensibility, neural and muscular activation are key modalities in the development of sports performance programming. Regardless of sport, certain levels of joint mobility and soft tissue extensibility are required. This provides the athlete with the opportunity to execute the athletic actions of the sport proficiently and limits the potential for injury. The implementation of dynamic mobility exercises within a comprehensive training program can benefit the amateur to...

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Balance Training and Programming for Athletes

by Sean Cochran

Balance is a combination of proprioception and kinesthetic awareness. Balance is predicated on knowing where the “body is in space” and recognition of extremity positions and movements. It is governed by the neural, vestibular, and muscular systems of the body. Balance is a component of all athletic actions regardless of the individual’s chosen sport and improving one’s balance capacities can positively affect performance in daily life and sport. According to Michael Clark, Director of the National Academy of Sports Medicine, Balance...

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Speed, Agility, and Quickness Training for the Sport of Baseball

by Sean Cochran

Every position in the sport of baseball requires athleticism, speed, quickness, and agility. Each position in the field does require varying levels of these aforementioned physical components  but overall improvement in a player's speed, agility, and quickness will pay dividends in the field and on the base paths. SAQ Speed, agility, and quickness commonly phrased as "SAQ" requires specialized training to see improvements in these capacities. SAQ training benefits the athlete in a number ways such as in improving foot speed, change...

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