Wednesday, May 20, 2015
Dallas, May 20, 2015 – New research shows that throwing velocity improves following a sport-specific training regimen targeting the muscular endurance and power characteristics of the muscles of the body’s mid-section. “Sport-Specific Training Targeting the Proximal Segment and Throwing Velocity in Collegiate Throwing Athletes” will appear in the June Journal of Athletic Training, NATA’s scientific publication.
“This is the first study that looked at a combined approach of training and assessment techniques that target muscular endurance and muscular power of the pelvis, spine and trunk,” says lead author Thomas Palmer, PhD, ATC, D*CSCS, assistant professor, Athletic Training Education Program, University of Cincinnati. “Our study results show that training techniques for the mid-section should aim to provide sport specific stimuli; and the assessment of that area should include measuring the muscular-endurance, strength and power characteristics of a sport rather than incorporating stimuli that target only the endurance capacity of the muscle.”
A total of 46 NCAA Division III female softball players (17) and male baseball players (29), with an average age of 20 years were randomly assigned to one of two training groups for seven weeks: a traditional endurance training group and a power stability training group. Both groups consisted of players with an average experience of 12 years (plus/minus three years) in their respective sports.
Athletes participated in two familiarization sessions, baseline testing, a seven week intervention and post-intervention testing that included 14 exercise sessions. Peak throwing velocity was tested with a calibrated hand held radar gun. Muscular endurance and power measures of the pelvis and trunk were measured using prone and side isometric plank tests and chop and lift power testing protocols. Throwing velocity assessments and isometric endurance planks were performed in an open gymnasium.
Photos of select exercise protocols are included in the formal study link above for better visual aide.
For the chop and lift tests, participants viewed a video demonstrating the tests while practicing the maneuvers with a dowel rode connected to pulley cable resistance. The chop test is similar to rowing a boat while the lift test manipulates a pole in opposition with one hand over head. Participants were also instructed to perform a prone and side plank with the lower extremities, torso and body fully extended and suspended by the elbows and feet in a neutral position.
The training interventions included a five minute low intensity jog followed by a general static flexibility program for the lower and upper extremities and trunk muscles. The endurance training group was designed to mimic a traditional endurance program to improve spinal stabilization and sports performance. The power stability group incorporated spinal stabilization but emphasized rotational strength and power resistance techniques that targeted the pelvis, spine and trunk muscles and were sport-specific to throwing that progressed from floor to standing positions.
Results showed that when training for throwing or striking activities (such as softball, baseball or rotational sports including golf, tennis, lacrosse or soccer), researchers were able to identify improvement in the muscles that support the hip, spine and truck, as well as see a change in throwing velocity performance after isolating those areas. “The importance of rotating and moving the trunk and pelvis/midsection with heavy and light resistance of the body at strong and rapid paces translates into higher throwing velocities,” adds Thomas.
Before this study, research showing that improvements at the midsection area which translate into increased sports performance was limited and focused on endurance not muscular strength or power. Power-based sports skills, such as throwing, should focus on movements emphasizing strength or power resistance and a small degree of muscular-endurance training. Palmer and his colleagues recommend researchers investigate the dosage effects for training the proximal segments for both power and endurance sports performance outcomes.
About NATA: National Athletic Trainers’ Association (NATA) – Health Care for Life & Sport
Athletic trainers are health care professionals who specialize in the prevention, diagnosis, treatment and rehabilitation of injuries and sport-related illnesses. They prevent and treat chronic musculoskeletal injuries from sports, physical and occupational activity, and provide immediate care for acute injuries. Athletic trainers offer a continuum of care that is unparalleled in health care. The National Athletic Trainers' Association represents and supports 39,000 members of the athletic training profession.
“This is the first study that looked at a combined approach of training and assessment techniques that target muscular endurance and muscular power of the pelvis, spine and trunk,” says lead author Thomas Palmer, PhD, ATC, D*CSCS, assistant professor, Athletic Training Education Program, University of Cincinnati. “Our study results show that training techniques for the mid-section should aim to provide sport specific stimuli; and the assessment of that area should include measuring the muscular-endurance, strength and power characteristics of a sport rather than incorporating stimuli that target only the endurance capacity of the muscle.”
A total of 46 NCAA Division III female softball players (17) and male baseball players (29), with an average age of 20 years were randomly assigned to one of two training groups for seven weeks: a traditional endurance training group and a power stability training group. Both groups consisted of players with an average experience of 12 years (plus/minus three years) in their respective sports.
Athletes participated in two familiarization sessions, baseline testing, a seven week intervention and post-intervention testing that included 14 exercise sessions. Peak throwing velocity was tested with a calibrated hand held radar gun. Muscular endurance and power measures of the pelvis and trunk were measured using prone and side isometric plank tests and chop and lift power testing protocols. Throwing velocity assessments and isometric endurance planks were performed in an open gymnasium.
Photos of select exercise protocols are included in the formal study link above for better visual aide.
For the chop and lift tests, participants viewed a video demonstrating the tests while practicing the maneuvers with a dowel rode connected to pulley cable resistance. The chop test is similar to rowing a boat while the lift test manipulates a pole in opposition with one hand over head. Participants were also instructed to perform a prone and side plank with the lower extremities, torso and body fully extended and suspended by the elbows and feet in a neutral position.
The training interventions included a five minute low intensity jog followed by a general static flexibility program for the lower and upper extremities and trunk muscles. The endurance training group was designed to mimic a traditional endurance program to improve spinal stabilization and sports performance. The power stability group incorporated spinal stabilization but emphasized rotational strength and power resistance techniques that targeted the pelvis, spine and trunk muscles and were sport-specific to throwing that progressed from floor to standing positions.
Results showed that when training for throwing or striking activities (such as softball, baseball or rotational sports including golf, tennis, lacrosse or soccer), researchers were able to identify improvement in the muscles that support the hip, spine and truck, as well as see a change in throwing velocity performance after isolating those areas. “The importance of rotating and moving the trunk and pelvis/midsection with heavy and light resistance of the body at strong and rapid paces translates into higher throwing velocities,” adds Thomas.
Before this study, research showing that improvements at the midsection area which translate into increased sports performance was limited and focused on endurance not muscular strength or power. Power-based sports skills, such as throwing, should focus on movements emphasizing strength or power resistance and a small degree of muscular-endurance training. Palmer and his colleagues recommend researchers investigate the dosage effects for training the proximal segments for both power and endurance sports performance outcomes.
About NATA: National Athletic Trainers’ Association (NATA) – Health Care for Life & Sport
Athletic trainers are health care professionals who specialize in the prevention, diagnosis, treatment and rehabilitation of injuries and sport-related illnesses. They prevent and treat chronic musculoskeletal injuries from sports, physical and occupational activity, and provide immediate care for acute injuries. Athletic trainers offer a continuum of care that is unparalleled in health care. The National Athletic Trainers' Association represents and supports 39,000 members of the athletic training profession.