Hitting a Softball

[Rocky]

I joined RMAX, what a community and culture, awsome, a little over a month ago and am going to take Coach Sonnon's suggestion and ask for help.
I have a pair of 15's and a 45lber (I have not used it yet). I am still overcomming A/C joint reconstruction from April of this year. Two weeks ago I went back to my Dr. because of the continual nagging pain. He X-rayed me again, and indicated that every thing looked good including the humoral spacing. I asked about any soft tissue issues ie. labrum or any muscle in the rotator cuff, he indicated that they were fine when he viewed them during the surgery and if there were a problem now the pain would "eat me up" which is not the case, but in his opinion I would not cause further damage and could workout to my tolerance and use common sence. He did caution me about lifting overhead, presses etc.. that I should work up to these.

Long story longer, I have been doing Warrior Wellness, all beginner. And lots of swings with the 15's. My joints overall are feeling better, the left shoulder is better some days than others. I can see a very visible upper body size difference and my grip surpassed my KB level.

Anyway, with those limitations, I have been hitting softballs in anticipation of the B world series the 22nd of this month in Orlando Fla. What basic primary exercises would you recomend for the next 10 days. I have had 8 batting practice sessions and have seen a positive progression. The shoulder still whines but I have been able to accomodate.

This is just an interim request. I plan to get more comprehensively involved in CST as I am able.

Thanks in advance.
Rocky

[JasonE]

Rocky -

I apologize for not catching this post a week ago. :oops: At this point, it's a bit late to build strength for your event, but you CAN open up your comfortable ROM to tap deeper into the strength you already have.

Continue to work your Warrior Wellness smooth and slow, and really sl-o-o-o-w down when working areas that have tightness and/or discomfort. As you work the WW movements, also incorporate Performance Breathing. It will enable you to explore a some greater ROM, but most importantly will teach your body to integrate your breath and movement. In just a few days, it can make a difference.

Aside from that, I highly recommend slow and carry two-hand Parry Casts with your light CB. Keep the focus on clean form and breath integration throughout. Do not do these fast, do them slow and solid. Work Reverse Parry Casts the same way. Tips for the Parry Casts:

1. Whichever hand is closer to the rubber - that's the elbow that comes into your side to begin the movement.

2. Exhale deeply as the elbow moves into your side.

3. Keep the CB perpendicular to the ground throughout the movement.

4. Do not bend your wrists, keep them straight and allow your grip(s) to move around the CB as needed.

5. Lift the CB high enough so that your forearms clear your head without you ducking under.

6. Passively inhale as you straighten up during the lift.

7. Move your body and CB around each other - this incorporate spinal mobility.

8. Exhale deeply as you lower the CB to complete the movement. You will get your inhale on the next lift.

9. The lift is accomplished by a slow, strong hip snap, feet driving into the ground and whole body bringing weight up until the arms finally take over. It is a whole-body exercise.

10. Do equal numbers with each hand having it's turn on top.

11. In Reverse Parry Casts, just reverse the flow of the movement described above. The tips otherwise remain the same.

Have fun at the B World Series!! When you get back, let us know how you did, and post a new program development request. We can come up with something to give you better long term results then. :D

[Rocky]

Jason, thanks for taking the time and sharing your expertise. I will continue to work and keep you posted.

Thanks again
Rocky

[blazebob]

i can say the clubbels really do sort out your shoulders i completly ruptured my ac joint in jan 04 and really struggled for the first six months till i found clubbells they seem to ease the tension around the joint and let it work properly and is now stronger than before with very few niggles :D

[Rocky]

Jason, the Parry's are working wonders. I was unable to attend the tournement but that disapointment was overidden by my continued improvement. I am almost 100% pain free. I did several video reviews from the CST DVD to check my form. I am most grateful. Much appreciation to Jason and Scott. I will continue to work and explore and you can bet I will seek your advise in the future.

Thanks again
Rocky

[Coach Gostnell]

I was unable to attend the tournement but that disapointment was overidden by my continued improvement. I am almost 100% pain free

That is SO cool! :D :D Love hearing about experiences like that. Sounds like you have a great attitude too!

[JasonE]

Rocky -

THAT'S what I was hoping to hear! Excellent! :D :D :D

As your shoulders improve, choke up on your light CBs and gradually add Shield Casts and Head Casts. Work them slow and smooth. Don't worry about choking up to reduce the resistance either. Work both hands at the same level, and that will help open your ROM while closing the strength and stability gap between the two sides.

Once your Shield Casts and Head Casts are grooved, we can look at adding some ballistic movements.