Programming Considerations for Overhead Athletes
Training overhead athletes, such as quarterbacks and pitchers, requires a nuanced understanding of their unique physical demands and the potential risks associated with their sport. These athletes engage in repetitive throwing motions year-round, which can predispose them to various injuries and form issues. Common problems include shoulder impingement, bicep tendinitis, and rotator cuff injuries. As a coach, it is crucial to develop a comprehensive training program that not only enhances performance but also minimizes the risk of injury. Incorporating strategies from an athletic performance gym can further optimize training outcomes. This article delves into essential programming considerations for overhead athletes, focusing specifically on pressing movements.
Understanding the Needs of Overhead Athletes
Before diving into specific exercises and programming strategies, it’s important to recognize the unique biomechanical demands placed on overhead athletes. The act of throwing involves complex movements that require strength, stability, and coordination across multiple muscle groups. The shoulder joint is particularly vulnerable due to its extensive range of motion and the high forces generated during throwing.
Key Questions for Coaches
To create an effective training program, coaches should continually ask themselves several key questions:
- How can we enhance athleticism?
- What strategies will foster structural balance?
- Which exercises provide the best return on investment in training sessions?
By addressing these questions, coaches can tailor their programs to meet the specific needs of each athlete while promoting overall health and performance.
Should Overhead Athletes Bench Press?
One of the most debated topics in training overhead athletes is whether or not they should include barbell bench pressing in their regimens. Over the past few years, many coaches have moved away from this exercise for overhead athletes due to concerns about shoulder health and injury risk. However, this decision should be based on individual assessments rather than a blanket rule.
When Bench Pressing May Be Appropriate
For some athletes, particularly those without significant structural or muscular issues, incorporating the bench press can be beneficial. The key lies in ensuring proper technique to minimize stress on the shoulder joint while effectively engaging the target muscle groups.
Technique Matters
When teaching the bench press to overhead athletes, precise technique is essential. A helpful coaching cue is to instruct athletes to keep their “chest up and shoulders back.” This position helps distribute the load more evenly across the chest and triceps while reducing strain on the shoulders.
Alternatives to Barbell Bench Press
While barbell bench pressing can be beneficial under certain conditions, many coaches prefer alternative pressing movements that are less taxing on the shoulder joint:
- Neutral Grip Specialty Bars: These bars allow for a more natural hand position, promoting external rotation at the shoulder. This adjustment can help reduce shoulder strain while still effectively targeting the chest and triceps.
- Dumbbell Bench Press Variations: Dumbbells offer greater freedom of movement compared to a barbell, allowing athletes to adjust their arm path for optimal comfort and safety. This variation encourages proper shoulder mechanics while still providing strength benefits.
- Push-Up Variations: Push-ups are an excellent choice for overhead athletes as they allow for dynamic movement patterns while engaging multiple muscle groups. Weighted push-ups are particularly effective because they enable shoulder blades to move freely throughout the range of motion while also activating core muscles.
The Importance of Upper Back Training
One critical aspect often overlooked in programming for overhead athletes is upper back strength and shoulder health. A strong upper back plays a vital role in stabilizing the shoulder joint during throwing motions and can help prevent injuries.
Recommended Pulling Volume
To achieve optimal upper back strength relative to pressing movements, many coaches adhere to a pulling-to-pressing volume ratio of 1:2 or 1:3. This means that for every set of pressing exercises performed, athletes should engage in two to three sets of pulling exercises.
Effective Pulling Exercises
Incorporating a variety of pulling exercises into an athlete’s program can significantly enhance upper back strength and shoulder stability:
- Rowing Variations: Exercises such as bent-over rows or seated cable rows target the upper back muscles effectively while promoting good posture.
- Posterior Fly Variations: These exercises focus on the rear deltoids and upper back muscles, helping to counterbalance the forward shoulder position often seen in overhead athletes.
- Iso-Hold YWTs: This exercise targets scapular stability by engaging various muscles responsible for shoulder health. It involves holding specific positions (Y’s, T’s, W’s) that strengthen different parts of the upper back.
- External Rotation Exercises: Strengthening the rotator cuff through external rotation exercises is essential for maintaining shoulder health and preventing injuries.
Filler Exercises for Mobility
In addition to pulling exercises, incorporating filler exercises between main sets can enhance overall mobility and stability:
- Thoracic Mobility Exercises: Improving thoracic extension, rotation, and flexion can help maintain proper posture during throwing motions.
- Shoulder Mobility Drills: Regularly incorporating exercises that promote shoulder mobility will ensure that athletes maintain a full range of motion without restriction.
- Lat Extensibility Exercises: Stretching and strengthening the latissimus dorsi can improve overall shoulder function and reduce tension in the upper body.
- Scapular Strengthening: Exercises targeting scapular retraction and depression will contribute to better shoulder blade mechanics during throwing activities.
Monitoring Progress and Adjustments
As with any training program, monitoring progress is essential for ensuring that athletes are responding positively to their training regimen. Regular assessments can help identify areas needing improvement or adjustments based on an athlete’s individual needs.
Key Indicators of Progress
Coaches should look for several indicators when evaluating an athlete’s progress:
- Strength Gains: Are there measurable improvements in strength across pressing and pulling exercises?
- Mobility Improvements: Is there an increase in the range of motion in both the shoulders and thoracic spine?
- Injury Incidence: Are there any new injuries or recurring issues that may indicate a need for program adjustments?
Adjusting Programming as Needed
Based on these indicators, coaches may need to modify their programming strategies:
- If an athlete shows signs of discomfort during certain movements, consider substituting alternative exercises or adjusting volume.
- If progress stalls or plateaus occur, it may be beneficial to reassess exercise selection or increase training intensity.
Programming for overhead athletes requires careful consideration of their unique physical demands and potential injury risks. By emphasizing proper technique in pressing movements like bench pressing—while also prioritizing upper back strength through targeted pulling exercises—coaches can help these athletes achieve optimal performance while minimizing injury risk. Implementing custom athletic training programs tailored to each athlete’s specific needs can further enhance their development and resilience.
Ultimately, successful programming hinges on continuous evaluation and adaptation based on each athlete’s individual needs. By fostering a well-rounded approach that balances strength training with mobility work, coaches can ensure that their overhead athletes remain healthy, strong, and ready to perform at their best throughout their competitive seasons.
Ed Miller
B.S. Exercise Science – CSCS
CPPS level 1 and 2
CPPS Football, BPS level 1 and Speed Certified
NASM – CES
