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Posterior Shoulder Capsule Stretch

by Sean Cochran

Developing joint range of motion and soft tissue extensibility is imperative for optimal functioning of the kinetic chain. Limitations in joint mobility are often linked to a lack of extensibility of the soft tissues surrounding a specified joint. The result of soft tissue limitations is a corresponding lack of range of motion in the associated joint. Review of research provided by physical therapist Gray Cook and strength coach Mike Boyle we are aware of the mobility/stability pattern of human movement requires...

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Kettle Bell Wind Mill Performance Exercise

by Sean Cochran

The L-P-H commonly referred to as the "core" encapsulates  all the articulate and soft tissue structures on the anterior, posterior, and lateral sections of the torso. This section of the kinetic chain includes the lumbo-pelvic-hip complex (L-P-H) and muscle groups such as the abdominals, obliques, erector spinae, glutes, adductors, abductors, and hamstring complex. Collectively these structures are responsible for a number of functions in the kinetic chain. These functions include; Postural control, assistance in optimal joint functioning, efficient transfer of...

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CBS SPORTS RADIO – MARCH 2016

by Sean Cochran

Sports Performance Coach Sean Cochran on the 19th Hole Talk Radio Show by Dennis Silvers "Recognize in order to prevent a lower back injury in the sport of golf the body must have certain levels of hip mobility, stabilization of the core, and mobility of the thoracic spine to create the rotary requirements of the swing efficiently. If the golfer lacks mobility in the hips or thoracic spine the tendency will be for the body to recruit the lumbar spine to rotate...

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Power Training for the Core

by Sean Cochran

The development of speed is an imperative component for most all athletes. Generating Clubhead Speed, Bat Swing, Improving Your Tennis Serve, and Throwing Velocity are all athletic actions with rotary components. These Rotary Athletic Actions involve generating speed in a transverse plane. We recognize improving speed development from a physical perspective is contingent upon improving the power outputs of the neuromuscular system. Increasing the power outputs of the body will invariably provide the athlete(recreational to professional) the opportunity to Generate More Speed...

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The Golf Channel – February 2016

by Sean Cochran

Lifting Misconceptions about Weights by Rex Hoggard “There’s nothing wrong with doing squats and deadlifts and push-ups,” said Sean Cochran, Phil Mickelson’s longtime trainer. “I have Phil do very similar things and they are conducive to the conditioning of an athlete. Along with that you have to do mobility training and core stabilization. I’ve seen [McIlroy] in the gym and don’t think he’s doing anything to hurt his golf swing.” - Sean Cochran Read More...

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Alternating Arm & Leg Extension Core Performance Exercise

by Sean Cochran

The development of the stabilization capacities of the core is integral in the development of sports performance qualities within the athletic population. The health and fitness professional must recognize the process of developing the postural control, neuromuscular efficiency, and stabilization capacities of the lumbo-pelvic-hip complex is sequential in terms of exercise stages. This sequential process will begin with basic stabilization exercises with minimal movement requirements, and progress to more complex exercises. Initial core stabilization exercises will focus on engaging the deep...

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TRX Suspension Trainer Jack Knife

by Sean Cochran

The lumbo-pelvic-hip complex (L-P-H) commonly referred to as the "core" is an integral component in sports performance and efficient human movement. What must be recognized about the core is the importance this anatomical section of the kinetic chain plays relative to stabilization of the spine, the creation of movement, the maintenance of postural positioning, and the generation of power in sport. If the stabilization capacities of the muscular structures associated with the core are weak and lack the capacities to execute...

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Glute Foam Roll Sports Performance Exercise

by Sean Cochran

Mobility in the kinetic chain is imperative for optimal performance, proper functioning of the kinetic chain, and the reduction in the potential of injury. If limitations exist in terms of joint mobility due to soft tissue tightness, the ability for a joint to move through its' intended range of motion will most likely be impeded. In order to improve joint range of motion, remove dysfunction from the kinetic chain, and provide a foundation for efficient movement patterns, a three step process...

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Kettle Bell Dead Lift Performance Exercise

by Sean Cochran

The kinetic chain of the athlete operates as a unit to generate speed, change direction, sprint, throw, hit, or run. Recognizing this base element of sports performance it is necessary for the athlete or coach to develop the kinetic chain as a unit. Utilizing this principle in sports performance training provides the opportunity of the programming to create a transfer of training effect onto the field of competition. If the athlete utilizes isolated, non-functional, and uni-planar training in the majority of...

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T-Rotation Push Up Performance Exercise

by Sean Cochran

The rotary athlete competing in baseball, softball, tennis, golf, ice hockey, or lacrosse must recognize the importance of developing the strength parameters of the kinetic chain. It is important to recognize the body functions as a unit to execute athletic actions. As a result, developing the strength parameters of the neuromuscular system requires integrating the kinetic chain. The integration of the kinetic chain can be challenging as it pertains to the development of strength within the neuromuscular system. The exercises selected...

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Functional Anatomy of the Core

by Sean Cochran

The Core is an anatomical area of the body pertaining to sports performance training, the development of speed, and rotary movement patterns such as hitting, throwing, striking, or swinging. The core is a vital component of the kinetic chain, rotary movement patterns, and the development of the athlete. What is typically not mentioned in reference to the core is a defining the anatomical structures and functional anatomy of these structures. To better understand the involvement of the core in sports performance...

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Medicine Ball Bent Over Chest Throw Performance Exercise

by Sean Cochran

The majority of athletes require total body power. This allows the athlete to sprint, change direction, hit, throw, and swing with speed. In order for the athlete to maximize their power outputs during competition it is necessary for the strength and conditioning coach to develop the power components of the kinetic chain. Developing the power components of the kinetic chain requires the utilization of specialized exercises to enhance the rate of force production of the neuromuscular system. Power training is very...

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Exercise Ball Push Up Performance Exercise

by Sean Cochran

Athletes require the development of functional strength in both the upper and lower body. Functional strength development is predicated upon multi-joint, total body, integrated, NOT isolated movement patterns. Human movement and the execution of athletic actions recruit the entire body "feet to fingertips" and in order to create a transfer of training effect from the weight room onto the field of competition, it is necessary for the sport performance coach to address the development of functional strength in the athlete's strength...

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CBS Sports Radio – September 2015

by Sean Cochran

Sports Performance Coach Sean Cochran on the 19th Hole Talk Radio Show by Dennis Silvers "Swinging a golf club, baseball bat, or tennis racquet all require the rotary athlete to develop speed. In order to the develop this speed the body must have certain levels of mobility, strength, and power. As a result it is imperative for the rotary athlete to develop a physical foundation of joint mobility, segemental stabilization, and total body power." - Sean Cochran Read More...

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Single Arm Dumbbell Row Performance Exercise

by Sean Cochran

The development of lower and upper body strength is imperative for all athletes. Increases in total body strength allow the athlete the potential to generate more power, reduce injury, and increase overall performance during competition. The athlete, coach, and trainer must recognize the kinetic chain operates as a collective unit to perform athletic actions during competition. As a result, the strength and conditioning program of the athlete must develop the neuromuscular system of the body in accordance to the requirements of...

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Plyometric Training for the Sport of Baseball

by Sean Cochran

Plyometrics are a specialized type of training modality developing the power outputs of the kinetic chain. Bat speed, change of direction, and sprinting in the sport of baseball all incorporate a power component. As a result, a strength and conditioning program for the sport of baseball should entail modalities to increase the power outputs of the baseball athlete. Power Power can be defined as the ability of the neuromuscular system to exert the greatest amount of force in a short amount of...

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Lunge Position Cable Rotations Performance Exercise

by Sean Cochran

The ability of the athlete to maintain stabilization of the lumbo-pelvic-hip complex while generating rotary movement patterns with the hips and shoulders is imperative. The majority of rotary sports require the athlete to generate speed in a transverse plane. In order to complete this requirement efficiently, the athlete must have adequate levels of mobility in the hips, thoracic spine, and shoulders. In addition, it is necessary for the athlete to organize the spine and maintain stability in the lumbo-pelvic-hip complex. An...

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Mobility Training Programs for Sports Performance

by Sean Cochran

Performance training for the athlete requires a comprehensive approach to mobility training for each joint within the kinetic chain. A review of the Mobility/Stability Pattern of Human Movement indicates the ankle, hip, thoracic spine, gleno-humeral, and wrist joints require large ranges of motion in order for optimal movement during athletic performance. As a result, the strength and conditioning coach should look to develop a mobility program incorporating a multifaceted series of exercises and modalities to develop the range of motion...

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Figure Four Piriformis Stretch

by Sean Cochran

Extensibility of the soft tissue surrounding the hips allows for this joint to move through a large range of motion. The hip is a classified as a ball and socket joint allowing for this joint to perform operate in the frontal, sagittal, and transverse planes of motion. Limitation to the extensibility of the soft tissues surrounding the hips can limit the ranges of motion the hip is capable to move through in the aforementioned movement planes. These limitations lead to movement...

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Bosu Ball Mountain Climber with Rotation

by Sean Cochran

The ability of the core to efficiently transfer energy through the kinetic chain, generate power, and maintain postural positioning during athletic actions requires segmental stabilization. Segmental stabilization is the ability of any system to remain unchanged or aligned in the presence of outside forces. Segmental stabilization is contingent upon strength development within the muscular system and efficiency within the neural system. It is the combination of these two physical components which allow for the kinetic chain to achieve the aforementioned requirements...

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