 Kind of touching on that of how many athletes do you get every year that really struggle with basic throwing? How many you guys on I mean every state's different, but I you know statistical averages or statistical averages I Would assume I mean every year I get When I think I've had a kid that I'm not gonna see possibly a kid that doesn't have some I get somebody who shows up and it's like okay This is like a total total project, right? so The biggest thing that you're seeing now is what all of your that your technology is influencing Everything you're trying to do So what do you what do what do all of your athletes pretty much have and what do they do all day? They're texting and they're on their phones. They're on their computers. And so this is where you look at You know just the head angle you notice that last that last frame 60 degrees makes the head weigh about 60 pounds and you see this and so when you see look at this this little Infograph right they're playing video games. There's eye strain. There's this I mean there's all kinds of crazy things now like we're talking Facebook depression. I mean People are playing the kids are playing games guys play more games than girls and for sure But they're downloading their instant messaging right so they're just spending all of this time and So this kind of it gives you an example of some of the kind of some of the postures You see these are clearly exaggerated But the obviously the last one is the aligned posture cervical spine alignment it automatically increases strength And so when you have all your kids doing this If you're not doing stuff in your strength training program or you're not recognizing that this can have an actual effect on what you're doing Then then it is a little piece of something that you're missing and it can definitely make a big difference for you So like I said if technique Technique is easier if the body is moving correctly So again, it's like I said that overlooked variable and again Additional variables right is when you have a beginner an intermediate if you've guys come into a program And there's already the kids been throwing or kids have come from a youth program And they have experience or they have never touched a discus or a shot put and then When they haven't ever touched a discus or a shot put and they already have this Forward head and they have immediately rotated shoulders abducted scaps and they try to hold a shot put And this is where you see the crease of the elbow up and then no matter what you do You can't get that kid to keep the elbow up and this and so if you're not addressing things in the weight room Or some simple exercises to help fix that stuff. You're just going to be beating your brains out So and everybody I'm sure can relate everybody does that I mean, I don't think there's a kid at any point of any season every single year that I don't have that happen with So like you said it really starts to affect when you start to look at the posture Well, we're always laying out drills and we're laying out progressions and we're laying out training plans And then we have to look at how we're going to execute those plans And how you're going to group your athletes and how your general strength training programs are going to go This starts to become a super big influence and I'll talk about some of that here in a sec. So here's a perfect example Here's a kid and she's learning some stuff from my system. She was an athlete that was didn't live near me She actually lived a couple hundred miles away and come train like once a month Come to coordinate seeing some family with her family But if you notice her standing there on the left one of the things you see is that kind of the you know The forward shoulders and she's got what we referred to right is a little bit of abduction of the scapulas They're kind of coming out and the key is if you look at your athletes And you see their hands when they stand and you can see the back of their hand instead of their palm facing their thighs That means the external rotators are weak and usually scap retractors are weak So now their orbits and their rotational throws is going to be usually pretty much messed up. So We watch her throw so watch the finish and then you see how it's like super disconnected So if we just show something and I'll talk about this and this is kind of part of our system But she winds up and this is part of what we teach where our pillar one is all about the start of the throw and So I'm setting her in a better position so she can move better This is actually a big improvement from where she was And so when she goes right here if you look the orbit is already off on the shoulders And she's going to start bringing the shoulder forward. So this this position here This is what you're going to see when you see that kids with this type of an issue on especially on rotational throws They can't create stretch reflex and Separation correctly so if you can't separate you don't create stretch reflex and then everything's going to be very Disconnected and it's going to be a much longer learning curve So what we'll do is this is how we just kind of giving an example of how we're thinking about strength The first things we're thinking about is kinetic chain reaction, right? We want to look at the individual needs and how the body's laid out So how the how the gross posture and bounces are going to be affecting the throwers and and they're basically Like I said, we'll we talk something also. We call it the feedback mechanism and the more The more you're moving in the right positions the better an athlete feels the throw And this is why you get kids who absolutely right can't feel the throw whatsoever And I don't know how many of you guys how many you guys asked that question, you know I'm I'm very much. What did that feel like you guys? I'm sure a lot of you guys do that, right? So how many of you guys have athletes that go when you say can you feel that that was a better throw? That was different than the other one. Can you feel the difference and they say no? Okay, so that's so that's what we're talking about and so some of the reason they can't it's legit because Their body's out of position and they it all feels generally the same so So when this when the posture is out of out of position the central nervous system patterns, right? Don't learn quickly and they don't feel correctly So the whole thing is we refer to in our system is gpr gross posture rebalancing It's a real it's just a simple coin so we could distinguish exercises with a specific goal of we need most more posterior work, right more hamstring work more scap work more You know and in core work and I'll and again I'll mention a second so we do integrated mobility with that so foam rolling everybody foam rolls now I remember I've been in this doing this kind of stuff long enough I remember when nobody knew what a foam roller really was and now you know every gym in in Across the country has a foam roller uses a med ball or lacrosse ball or something so we had to add some of that to help facilitate improving some of these patterns and The weight room so of course then we were going to focus then you can more effectively focus on multi joint sequential strength movements Olympic lifts. I think are absolutely fantastic for that And again some of your sports specific work and then again We've referred to as central nervous system throwing dominant work versus lifting dominant and I'll give you an example of a thrower here in a second So this kid here's a perfect example So the kid on the on the right and him we're training partners last year These are a couple of my Arizona kids the kid on the right is at Colorado State and the kid on the left You will watch him move now this kid had a came into me strong And this is a this is the other example where he's a pretty strong kid But he has medial rotated shoulders and he'll have an anterior pelvic tilt So that means his quads and hips are really tight hammies are a little weak Right that the quad to strength ratio or quad to hamstring ratios out of balance So just a simple exercise and I'm sure you guys have probably done some of this So we're just doing some overhead squats to work on range of motion and here's this kid when he first started, okay? So literally we're just talking the bar. This is the type of thing This is going to affect his movement in the ring And I'm sure every one of you has some kid who's strong as an ox or a girl who's super strong and She they can't just move real well. So here was just some different things that we wind up doing to Work on ankle mobility and different things like that which has an impact on it, but that kid He basically started out he had a 325 bench is a junior and like a 400 pound squat And he could only snatch basically a hundred pounds. It was really ugly and he could snatch and he could clean maybe 170 So clearly really strong kid, but out of position. So the first thing we focused on him was this he was a 40 he had 46 feet once and 130 once and He threw 170 and 57 feet the next season So he went from you know nobody knew who this kid was He's at middle of the pack, you know another 40-something footer decent throw But nothing that's going to get you anywhere and this kid's going he gray-shirted to train with me And he's going to Louisiana Tech on a throwing scholarship this next year. So he's also a good student. So they like that So quick story again when I was I spent a bunch of years as a personal trainer at funny I had a business here in Chicago and we're really successful and I started to see the influences of technology, right? People come in and it was pretty much 28 to 55. They they're less active. They're working. They're focusing on making money and So what what you would see is all the issues related to that. So we fixed it restored posture Ake's pains, you know went away people feel fantastic. So back in the day. So back in the day We coined it tech posture and so This was like the mid-2000s and now they literally have Stuff that you're seeing with teenagers. They call it tech snack. It's like a real thing now So like literally all these kids just sit here like this all day So it's so what I used to see the point of that was that I used to just see this with like Professionals and you know people that were spending, you know copious times building their careers And that's why they would come to a personal trainer because they let themselves kind of get out of shape and now they had money to go hire somebody like me to get them in shape and so You know now we're seeing it with 15 year olds and 16 year olds and 17 year olds Right, so we're seeing it and we're even I'm even seeing it with some of the youth kids that I've that I coached So it you know so it's But they're like, you know young kids are like new tires You can you could burn out and you know slam the brakes on and everything seems to be okay, but you know 10,000 miles into the tires. They're gonna be worthless and so we'll see where all these guys are when they're in their 20s So so here's this kid when he first started again You can kind of see if this picture this kid is like grimacing So this is the mobility stuff that we do how we target with the foam rolling to open up Right and that's what the whole point of a foam roller is if you guys kind of the science is Golgi tendon organ Relaxes its receptor that makes the muscle actually lengthen That's how it should be used short quick bouts work really effectively and we kind of integrated in while they're weight training So that we can improve the range of motion while they're doing a squat or an overhead squat or a snatch or something to that effect So again, this is kind of what you'll see this kid had just and when I told when he went from 46 to 57 Actually went from 45 to 57 That was him. He he was a first-year spinner So and I think he as a as a you know gray shirt this year He'll probably throw 55 to 56 feet with the 16 so pretty pretty good conversion He was one of those kids that warmed up at 60 feet like You know in five meats is like it's finally going to be here, you know, and he always would just 57 feet so at any rate so the technology is affecting the coaching outcome and that's kind of You know, I don't know how many of you guys are how many of you guys are noticing that but it's it's Legit and again some of the things that you want to focus on it's it's not real complicated on how to Pretty significant improvement, which is going to improve their ability to move. So If if you don't address it obviously you get you just get less I think it's real easy to pick up two three feet, you know 10 to 15 feet in the discus from simply just Having some of those Improvements in the posture like you said I use that kid Tim, you know improve 30 30 plus feet Just over 30 feet in the discus and actually 35 feet in the discus and you know 12 feet in the shot So what I call is I kind of correlate it with the four degrees of posture and athletic ability So when you're looking at your your exceptionally talented kids, they're typically less out of balance, right? They they just they just look the part they come in they're bigger not necessarily have perfect postures, but overall they're Much more balanced. They passed the eyeball test, right? Everybody's had that athlete. Oh, look. Yes Look who's coming in to train And then you have your good kids and your good kids with talent and potential those are the kids I kind of considered myself one of those kids. I was a good kid with talent but I was like a string bean and But I could you know feel some things so I didn't have a lot of deviations I had no weight training whatsoever and then you know So those are the kids that you can really turn into some Exceptional kids and I have a number of those kids that have gone on you know college scholarships as well And then again your average kids or the kids you see with multiple deviations, right? That's where you're starting to see like that girl. I showed you she actually was pretty strong and can move She I was like every time she'd see me I was like God it's just so hard to teach somebody how to lift Remilia tell them what to do and then they they they don't do it right and they're not getting the right result out of it as Well and then again you get the kids that are just you know Really struggle and have a hard time and those are going to be the kids that you're going to see a lot of these Influences of their gaming and texting and they're they're physically just Deconditioned and their posture is kind of a reflection of that and the more you can obviously fix that the better they can get So when we look at this these are the kind of the most common things which I'll cause the abducted scaps With the varying degree of medial rotation and when you took look at the the internal rotators are strong So that's going to be you know You're going to see the Terry's major and and the serratus and you're going to see the pecs And so you see a lot of you know guys especially right not there I don't think anybody in this room has has young teenage throwers that just absolutely want to go bench all the time And so that combined with not enough posterior chain work and then their video gaming and all that kind of stuff You have to start countering that so the reason this stuff is kind of a big deal and here I'll go through the kind of the main posture points So this is what I call mild kyphosis and lordosis right at kyphotic lordotic posture That's where you just going to see athletes kind of standing like that And they get a little they can get a little more light into this position And that's where we call the anterior pelvic tilt So you're looking at the hips rotating down the hamstrings basically get elongated So a lot of times they'll they'll go to their trainers at the school and the trainers say oh look you have tight hamstrings Well, it's like if I stretch the rubber band The rubber band is going to be tight so when they lay down and they do the hamstring test their pelvis is out of alignment It's like oh look at how tight you are so if they go to a neutral spine You're going to see the degrees of range of motion improve so that's some of the stuff So it's really about strengthening the hamstring and putting the hamstring back into a better position You start to neutralize the pelvis a little bit So the hyper extended knees that's going to show that picture when you see your kids that stand around and they just you know They're just they're standing like this and they're like this, you know Those are the kids that you're seeing all these things that's all going to impact what they're doing in the circle And I'll and I'll and I'll just kind of verbally explain why in a second and of course ankle flexion so when the legs hyper extend ankles are flexed and So the deal is now if I'm trying to be able to you know pivot or I'm going to be trying to Get everything pushed right in my ankles and my hips and everything don't move the basically think of this the The shoulders and the hips are basically a switch. Okay, so especially I mean for all the throws There's a there's a degree there's separation required, right? So specifically obviously in the rotational throws The more separation you can get in the power position the better and in the glide You have to you have to be able to set up efficient separation as well when the shoulders are Abducted or if they're just abducted, you know, you've seen your kids It just kind of looked like this and then you see, you know, the meaty the rotated kids or the you know the shoulders You the varying degrees Once this and this are coordinated These are the two switches for you for the core So once these two are out of position the core is done like they can't they can't turn so what you're going to see is You're going to see kids. They cannot they can't they can't separate and you're going to always see the Improper wind up you're going to see high and low point orbits are going to always be off Right, so when you see them in the power position You're going to see the usually you see this in the power position Instead of this so they can't so immediately they're always going to be coming off their right foot into Delivery whether it's the glide or the rotational shot or the discus So this is really where you start to look at so the core is basically activists You can do core work until you're blue in the face, right? And that's why that kid Tim was a perfect example this kid He literally His parents punish him by taking away his weights That's how much this kid loves to weight train like literally you're grounded you can't lift weights for the next month And so so he is a perfect example like he's strong as could be but he was out of balance So as we got him in balance we started to really unlock what he could do and then having him work on those positions And he'll always have a tendency to want to go to that because he likes to bench and he likes to squat heavy and he Loves to eat seven times a day and you know all that kind of stuff So so at any rate that's really what your why the posture is so important and So basically, you know, we talk about it and it kind of in our strength training system the STT That's our strength training for throwers we're looking at You know, we're always focusing on all three planes of movement and the posture is going to really start to influence that so if You look at it throwing is the ultimate three-plane type of movement You're how you're setting angles rotating dropping up down your your you know, you're going linear You're going side-to-side frontal sagittal and transverse So obviously when we talk about said principle, we're talking about, you know Obviously specific adaptation impose demands, right? That's just so if the as you start to do things to correct the posture the point of that is what's that? What's the impose demand texting and playing on games? So if you guys don't have Some simple things added into your training that are just going to start countering the fact that this is what they Do every single day for several hours You have to have a certain amount of time that's going to be spent start fixing some of these things