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1-Leg Squat Progression
Training Michael Sirani Training Michael Sirani

1-Leg Squat Progression

Single-leg training is a staple at CDSF. Single-leg exercises are a smart way to:

✅ Increase your lower body strength

✅ Reduce likelihood of lower body injury

✅ Train in positions that are more specific to your sport

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How to Perform the Split-Stance RDL
Training Michael Sirani Training Michael Sirani

How to Perform the Split-Stance RDL

The Split-Stance Trap Bar RDL is a great lower body posterior chain exercise that we use at CDSF because:

It loads the glutes and hamstrings with less spinal loading than bilateral deadlifts.

It’s a good progression for working towards the 1-Leg RDL.

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4 Exercises to Build Core and Shoulder Strength
Training Michael Sirani Training Michael Sirani

4 Exercises to Build Core and Shoulder Strength

Having a strong core is not only important for lower to upper body force transfer during sport, but also plays an important role in lower back health and shoulder function. 

Today CDSF coach Mike Sirani goes over four core exercises that combine shoulder training that will allow you to get more bang for your buck with your core training and also work on improving shoulder strength.

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The Importance of Hip Rotation for Throwing Athletes
Training Michael Sirani Training Michael Sirani

The Importance of Hip Rotation for Throwing Athletes

We know that there’s a lot of lower body involvement when throwing, especially rotation of the hips. Proper hip rotation allows an athlete to maintain better alignment and direction during the throwing motion which will set him or her up for having better pelvic and trunk rotation, leading to an improved ability to generate torque and increase velocity and consistency.

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Maximize Your Off-Season Baseball Training (eBook Download)
Training Michael Sirani Training Michael Sirani

Maximize Your Off-Season Baseball Training (eBook Download)

As a baseball athlete your strength and conditioning program needs to be structured differently from other field sports like football, basketball, and soccer. This is because of the overhead and rotational demands baseball poses for your body. In our free ebook below we’ll go over the four key components you need to address in your baseball off-season strength and conditioning program to maximize your development during the fall and winter months, as well as assessments you can do to ensure your body is prepared to handle the demands of throwing throughout the season.

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FREE EBOOK- MAXIMIZE YOUR OFF-SEASON BASEBALL TRAINING