DrIsmaelGallo

“Hard 90” 90-days of flow for High School-College players

by Dr. Ismael Gallo
“Hard 90” 90-days of flow  for High School-College players

Description

The purpose of baseball flows is to develop the players coordination patterns and athleticism. This is accomplished by tapping into ingrained motor patterns we developed as children.  Motor patterns that allowed us to develop from laying, rolling, scooting, crawling, walking and running.  

The flows are arranged into exercise phases that are meant to be used as single workout sessions, in which Players can choose to progress from phase to phase or explore different phases as needed. 

The 13 year old to Pro player program consist of higher level exercises (flows) that will challenge the player with kettlebells, resistance bands, tidal tank and unpredictable weight training.  In my experience, post-pubescent players require retraining, recalibrating, rewiring and reprogramming because most have lost their ability to perform fundamental developmental motor patterns.

Give the free videos a try!

(55 exercise environments to learn to master flow)

Why Flow?

As a former player in the Dodgers Organization and currently a physical therapist working with baseball players, I have found that Flow proceeds athleticism.  It is the smooth transitions from movement pattern to movement pattern and posture to posture. Flow transcends movement for true athleticism is mastering the flow between environment, individual and task.  What we must realize is that movement in baseball doesn’t happen in a vacuum it is part of an ecosystem.

 

Flow is the conduit for our movement system.  Flow allows kinetic energy to travel up the Kinetic chain from one pattern to the next.  Like the flow of water from one river to the next.  The best baseball players have the best flow. 

Almost every single injury in baseball occurs in the crucial transitions from movement pattern to movement pattern and posture to posture.

Why are we not training the transitions?

In my experience, baseball is a very tradition based game.  Specially, when it comes to training.  There's teams still training with exercises I was performing over 20 years ago.  The jump in injuries is not a coincidence.  Athletes started hitting the weight room harder, but not necessarily smarter.  They built non-sport specific muscles.

After everything I’ve learned as a physical therapist, I wish I would have trained my athleticism a lot better.  As a professional baseball player, I trained very rigid and non-baseball specific movement patterns.  What I have found in over a decade of working with baseball players is that flow from one movement pattern to the next develops athleticism very quickly.  This allows the player to perform better on the baseball field.  What I learned from working with a player like Tommy Pham is that a player can train for power and speed and still lack neuro-developmental motor patterns.

Coaches are recruiting the best athletes.  One way of standing out is by training athleticism.  Opportunity cost is too great in baseball.. Imagine  driving in the wrong direction for 6 months and then having to circle back, except now there’s a traffic jam. un-training bad movement patterns  takes twice as long than training new ones.

One of the biggest issues in training for baseball is that we’ve been training patterns, speed and power without training flow.

Start training in a game changer system.  Feed the flow.

Lessons

1 Baseball Flows: Intro 5:49
Phase 1: Mobility/Stability
2 Phase 1: S-mount 2:55 3 Player demo: S-Mount 0:39 4 Phase 1: Oblique Plank 2:00 5 Player demo: Oblique Plank 0:21 6 Phase 1: 90-90 hold 1:35 7 Player demo: 90-90 hold 0:26 8 Phase 1: Running man 0:58 9 Player demo: Running man 0:30 10 Phase 1: Side Plank 2:08 11 Player demo: Side Plank 0:20 12 Phase 1: Diagonal Plank 1:36 13 Player demo: Diagonal plank 0:25
Phase 2: Recovery Flows
14 Phase 2: S-Mount to S-Mount flows 1:34 15 Player demo: S-mount to S-mount flow 0:16 16 Phase 2: S-Mount to Half kneel 1:54 17 Player demo: S-mount to half kneel 0:21 18 Phase 2: S-mount to oblique reach 1:24 19 Player demo: S-mount to oblique reach 0:28 20 Phase 2: The Windmill 1:17 21 Player demo: The Windmill 0:18 22 Phase 2: S-mount to running man 1:00 23 Player demo: S-mount to running man 0:15 24 Phase 2: S-mount to S-mount 0:21 25 Phase: S-mount to S-mount 1:28
Phase 3: Hip To Shoulder separation flows
26 Phase 3: Wall Airplanes 1:15 27 Player demo: Wall airplanes 0:18 28 Phase 3: Around the world 1:30 29 Player demo: Around the world 0:26 30 Phase 3: Kettlebell 90-90 to tripod 1:55 31 Player demo: Kettlebell 90-90 to tripod 0:50 32 Phase 3: S-mount to lateral jumps 1:50 33 Player demo: S-mount to lateral jumps 0:17 34 Phase 3: Side plank to hip lock 1:16 35 Player demo: Side plank to hip lock 0:36 36 Phase 3: wall lunge rotations 1:23 37 Player demo: wall lunge rotations 0:36
Phase 4: Rate of force development
38 Phase 4: Half kneel to running man 2:11 39 Player demo: Half kneel to running man 0:21 40 Phase 4: S-mount to half kneel with band 2:23 41 Player demo: S-mount to half kneel with band 0:26 42 Phase 4: Hip lock to lateral jumps 1:40 43 Player demo: Hip lock to lateral jumps 0:23 44 Phase 4: Javelin thrower with band 2:09 45 Player demo: Javelin thrower with band 0:14 46 Phase 4: 360 dynamic flows 1:05 47 Player demo: 360 degree dynamic flows 0:27 48 Phase 4: single leg box jump 1:10 49 Player demo: single leg box jump 0:40
Phase 5: Medicine Ball toss
50 Phase 5: Flexion medicine ball toss 1:31 51 Phase 5: Flexion med ball toss 0:27 52 Phase 5: overhead to running man med ball toss 1:11 53 Player demo: Overhead to running man med ball toss 0:32 54 Phase 5: Hip lock med ball toss 1:01 55 Player demo: hip lock med ball toss 0:20 56 Phase 5: Lunge jumps med ball toss 1:07 57 Player demo: lunge jumps med ball toss 0:30 58 Phase 5: lunge jumps med ball toss sagittal 0:55 59 Player demo: Lunge jumps med ball toss sagittal 0:23 60 Phase 5: Half kneel med ball toss 1:47 61 Player demo: Half kneel Med ball toss 0:19
Phase 6: Dynamic Arm care flows
62 Phase 6: Around the world with shoulder rotations 1:40 63 Player demo: Around the world with shoulder rotations 0:40 64 Phase 6: 90-90 to running man jumps 1:04 65 Player demo: 90-90 to running man jumps 0:28 66 Phase 6: Diagonal plank with perturbations 1:50 67 Player demo: Diagonal plank with perturbation 0:27 68 Phase 6: Tripod Shoulder rotations 1:22 69 Player demo: Tripod shoulder rotations 0:40 70 Phase 6: supine pitching motion with KB 1:51 71 Player demo: supine pitching with KB 0:21 72 Phase 6: 90-90 to side plank with shoulder rotation 0:59 73 Player demo: 90-90 to Side plank plank with shoulder rotations 0:33
Phase 7: Arm Care 2.0
74 Phase 7: Bird Dog weight on band 1:06 75 Phase 7: S-Mount to half kneel weight on band 0:41 76 Phase 7: Diagonal plank weight on band 1:00 77 Phase 7: Release point PVC weight on band 1:27 78 Phase 7: Bear crawl weight on band 0:49 79 Phase 7: Side Plank weight on ball 0:40
Phase 8: Recovery flows 2.0
80 Phase 8: Bear crawl to S-mount to jump 0:35 81 Phase 8: Windmill to running man 1:25 82 Phase 8: S-Mount to S-Mount to running man 1:27 83 Phase 8: side plank to side plank to tripod 2:05 84 Phase 8: S-mount to running man jumps 1:56 85 Phase 8: 90-90 to prone plank to lateral jumps 1:47 86 Phase 8: 90-90 to tripod 2:53
Phase 9: Tidal Tank flows
87 Phase 9: S-mount to hip lock to oblique toss 2:30 88 Phase 9: S-mount to full kneel 2:24 89 Phase 9: S-mount to hip lock to lateral toss 2:15 90 Phase 9: 90-90 to tripod 1:36 91 Phase 9: wall slides 1:36 92 Phase 9: S-mount to half kneel 1:22

The Coach

Dr. Ismael Gallo was drafted by the Los Angeles Dodgers in the 20th round of the 1996 draft.  Dr. Gallo played 5 porofessional seasons. He has been working as  a sports Physical Therapist at Kaiser Permanente, specializing in baseball players since 2010.  Dr. Gallo currently works with MLB player Tommy Pham and other professional players.

As a Physical therapist, I am always searching the best and most up to date movement patterns.  As a professional, I searched for a competitive advantage. So, I am bringing you both.

Why Flow?

Flow is the conduit from one movement pattern to movement pattern and posture to posture.  This allows kinetic energy to flow up the Kinetic chain from one pattern to the next.  Like the flow of water from one river to the next.  The best baseball players have the best flow. 

 

 



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Course Info


Rating: (0)
Caterory: Baseball/Strength & Conditioning
Duration:
Videos: 92