Sean Cochran Sports Performance
"Educator, Sports Performance, Consultant." Sean Cochran is one of the most well know performance coaches in the world today.

Sean’s career in professional athletics has spanned over 15 years with top positions in Major League Baseball and on the PGA Tour. Over the span of his career as a strength and conditioning coach Sean has had the opportunity to work with World Series MVP Cole Hamels, Cy Young Award Winners Barry Zito and Jake Peavy, 3-time Masters Champion Phil Mickelson, U.S. Open Champion Corey Pavin, Senior U.S

Operating as usual


“I would continually have problems with my lower back playing golf. It would tighten up on the back nine and I’d wake up the next morning stiff and sore. I tried a few basic online programs and generic workouts with little success. I came across Sean’s website, and since I reside on the East Coast, I could not see him in-person. I signed up for his online program and training app. All I can say is his programs and individualized exercises have been great! No more lower back tightness or soreness. I would highly recommend his training app to any golfer, thanks Sean” - Mike S. Jacksonville, FL

Photos from Sean Cochran Sports Performance's post 11/21/2021

A little different equestrian adventure than my normal polo activities. Gorgeous scenery trail riding in the Saguaro National Park. A great weekend of western riding activities.

Photos from Sean Cochran Sports Performance's post 10/21/2021

Proprioception and Kinesthetic Awareness are 2 Buzzwords tossed around the world of sport and sports performance training on a frequent basis.

Though do we really understand these terms and more importantly programming to improve these physiological attributes?

Proprioception can be defined as awareness of position of the body in space.

Kinesthetic awareness is the ability to sense movement of the extremities (arms and legs) in space.

These terms are connected and how do they relate to the athletic population? Simply, having greater awareness of what your body is doing allows for greater efficiency in any athletic action from the release point of pitcher, swing plane of the golfer, or racquet position of the tennis player.

The greater awareness created in the neural muscular system, the greater efficiency in such athletic actions

How do we go about improving these capacities? By simply challenging the Limits of Stability of the neuromuscular system.

This is achieved through such exercises which force the body to balance and control movement patterns through multiple planes of motion and unstable surfaces.

Photos from Sean Cochran Sports Performance's post 10/11/2021

Question for you: Which exercise is better for the goals of the general population?

Typically the goals of the general population are centered around FAT LOSS, Improved HEALTH, and LOOKING BETTER.

That being said which is a better exercise? 1. An Isolation Exercise using Basically One Muscle Group OR 2. A Multi-Joint Integrated Exercise using most of the Muscles of the Lower Body?

I bring this question to you as I’ve been as of late training at a local fitness center, and see many of the young fitness professionals and trainers taking clients thru a myriad of single joint isolation exercises and I ask why????

Basically two components are integral to Fat Loss and corresponding Aesthetics.

Number One is: WORK per UNIT TIME ( the more work the body does per specified amount of time) the greater number of calories will be burned. And when numerous muscle groups are working rather than just one group more work is done.

Number Two is: RMR (resting metabolic rate) increasing ones RMR thru greater amounts of work during a training session and increased lean muscles mass development over time will create an opportunity for fat loss.

The answer to the question is look to implement multi-joint integrated exercises into the programming of your general population clientele.

The only Caveat are bodybuilders or fitness competitors. If this is you, isolation exercises are a stable within in your programming.

Otherwise, I’d suggest re-examining your programming.


This is certainly not a new list and one which I am aware has been posted numerous times on IG.

Regardless the validity of this “List” is valid and “spot on”.

I can input my perspective on this List from 20 years in professional sport where I have had the opportunity to work for 2 MLB organizations, spend 15 plus years working on the PGA Tour, operate my own training tacitly, work as a professor at the university level, train hall of fame members, major championship winners, Ryder Cup members, Cy Young award winners, All Star participants, and numerous collegiate level athletes.

I can say from these experiences “Talent” will take an individual or athlete only so far up the ranks of sport. As you climb the ladder to the level of professional sport, talent becomes equal across the participants.

Once this occurs, it is what the athlete does outside of their talent which will determine their level of success.

Much of what I have witnessed from the Elite Level athlete are encapsulated in this list.

Photos from Sean Cochran Sports Performance's post 09/28/2021

Proprioception & Kinesthetic Awareness are two phrases referenced and thrown around in the world of golf and sport quite regularly. Though do we truly know what each of the components are and how to develop them within the athletic population?

First off proprioception is awareness of the body in space. Secondly, kinesthetic awareness is our sense joint position, movement, and balance.

How is this relative to sport?

If you ask a PGA Tour player, these individuals have an awareness of where the club is during the swing, what their hands are doing at the top of the backswing. An MLB level pitcher will have awareness of where their release point during the pitching motion.

The point being, high level athletes have an awareness of what their bodies are doing during the ex*****on of athletic actions.

The development of ones proprioceptive and kinesthetic capacities is based upon the interaction of the muscular and nervous systems of the body. This development as with many physiological components occurs through the processes of overload and corresponding adaptation.
How can an athlete go about improving these components?

I refer back to a concept from the founder of the National Academy of Sports Medicine, Dr. Michael Clarke, and the concept of limits of stability.

Limit of stability can be defined as the distance outside of ones base of support that they can move without losing control of your center of gravity.
Basically if you challenge your limits of stability through exercises and drills requiring higher levels of a balance and control over time an individual’s proprioceptive and kinesthetic capacities will improve. Guidelines to limits of stability progressions are as follows:
1. Two feet stable surface.
2. One foot stable surface.
3. Two feet unstable surface.
4. One foot unstable surface.
Movement, range of motion, and speed are additional variables to add into this process.
A simple sample of proprioceptive drills for the golfer are provided with progressions: Single Leg Address Position, Single Leg Address Position w/ Club, Single Leg Swings.

Photos from Sean Cochran Sports Performance's post 09/24/2021

The Overhead Squat Assessment. This is a great screen to assess total body joint mobility, segmental stabilization, and motor control.

If as a health and fitness professional, strength and conditioning coach, or personal trainer. You are not assessing individual’s for physiological dysfunctions, I would say that is a big mistake. Assessments provide you the “blue prints” to build the appropriate programming for the individual.

To quote my friend and colleague Dr. Greg Rose of TPI “If you are not assessing your guessing.”

I remember being introduced to the overhead squat assessment by Dr. Michael Clarke, founder of NASM, and physical therapist Gray Cook in the earlier 2000s. Since that time I’ve certainly observed advancements in the assessment procedures.

I will take the assessment concept a step further and say don’t just go through the motions of an assessment, utilize them as a tool to creat the appropriate programming.

I was reminded of this important component of assessments when I was in a gym this morning and observed a trainer taking a client through an overhead squat assessment. The client performed the overhead squat pattern for a few repetitions, trainer said “looks pretty good” and moved onto a walking lunge pattern.

What I saw was a little different. I observed:

1. A weight shift to the left in the descent.

2. Knee valgus in the descent.

3. Lateral rotation of the feet.

4. And excessive extension in the lumbar region and anterior tilt of the pelvis.

All indicators of potential dysfunction within the kinetic chain and indicating additional screens are needed to determine where the dysfunction may be occurring.

It is important when dysfunctional patterns are observed, to do additional screens. This allows the practitioner information on where the kinetic chain dysfunction is occurring and assists in program design.

Don’t go through the motions when performing assessments, be detailed and thorough in the process.

Photos from Sean Cochran Sports Performance's post 09/22/2021

Rotator Cuff Programming and exercises are a very common topic in the baseball community, as it should be. Spending the bulk of my career in professional baseball and golf, rotator cuff programming is an integral component of any rotary, overhead thrower, tennis, golf, baseball or softball athlete.

The question I would is what about the hips?

What about exercises for the hips and how important are the hips for the throwing and striking athlete?

I would tell you the hips are an integral component of the kinetic chain as it pertains to the athletic population.

I am reminded of the TPI World Golf Fitness Summit years ago. I was on a panel with well known sports performance specialist and founder of Exos, Mark Verstegen. A question was asked about the hips and Mark replied the hips are comprised of over 20 muscle attachments.

Think about it, the rotator cuff consists of 4 muscles whereas the hips are comprised of the Iliopsoas group, Gluteal muscles, and Hip adductors with over 20 attachments. Bottom line the hips are very important for the purposes of postural positioning, rotary based movement patterns, translation of energy, and generation of power.

That being said I would strongly suggest addressing the hips in both an isolated and integrated process within your programming.

How do you go about this process?

Address all facets associated with functional movement which would entail: Soft tissue pliability (foam rolling), Soft tissue extensibility (static stretching) Joint mobility (isolated and integrated range of motion), isolated activation and muscular strengthening, integrated muscular strengthening exercises.

Photos from Sean Cochran Sports Performance's post 09/20/2021

The Gluteus Maximus is the largest muscle in the body. The “Glutes” as a whole are the largest muscle group in the human body. This muscle group is large and powerful.

These muscles are very important in the maintenance of posture, daily activities such as walking upstairs, squatting, and the main driver of kinetic chain actions associated with sport.

All to often in the general and athletic populations the Glutes are not firing and incorporated in the functional movement patterns of the human body.

Why is this the case? Due to lifestyle, sedentary activities, and a myriad of other reasons the glutes are “turned off” and not functioning properly during movement.

Such a situation leads to issues when performing daily activities and athletic actions. Any sports performance coach worth their salt will look to implement exercises to “activate the glutes” in the beginning steps of a workout, daily exercise prescriptions, or warm up programming to assist in getting the glutes firing and incorporated into kinetic chain moments.

As an athlete, weekend warrior, fitness enthusiast, or individual seeking a better quality of physical movement. Look to implement some “Glute Activation” exercises into your programming.

A few very simple glute activation exercises are the Bent Knee Back Press, Single Leg Press Up, Side Lying Clams, Lateral Tubing Walks, and Exercise Ball Bent Knee Back Press.


Happy Saturday! What’s on tap for your weekend? My Saturday mornings are typically occupied with polo. Meet part of my string left to right: Mariposa is the grey an Argentinian TB, Dama the big bay is an OTTB, and Anna another OTTB. Have a great Saturday.

Photos from Sean Cochran Sports Performance's post 09/17/2021

I was reminded earlier this week by one of my high school level athletes of the following mantra: “Getting Injured in the Place You Go to Prevent Injury”. A very true statement which is often forgotten when stepping into our place of training or the commencement of our workouts.
The number one goal if you speak to any sports performance specialist training the professional level athlete is as follows: PREVENT INJURY.
A professional athlete sidelined by a training injury is unable to compete and this is not where you want to end up as an athlete or the practitioner responsible for the programming.
The amateur level athlete, weekend warrior, and general fitness enthusiast can take creed in following this basic principle. Number one goal is to prevent injury.
I’ve been in professional sport for over 20 years, have visited gyms across the world, and I’ll be honest I’ve seen some very questionable training techniques which in my professional experience makes no sense.
Basically “Don’t Do Stupid Stuff in the Gym.” Use common sense and be smart about what is done during a workout.


“Tools of the Trade for Self Care” - athletic competition involves a circular process of PREPARATION - COMPETITION - RECOVERY. It is this process in which from a physiological perspective each athlete will move during the competitive season. The Preparation component “gets the ready body for competition” whereas the Recovery component “assists the body in repairing” from the physical demands of competition. The importance of the recovery component can often be forgotten especially with the “weekend warriors” or amateur level athletes. Always look to incorporate a “self care program” and have a set of tools to assist in the recovery process.


Bernstein & Rahimi White Sox Talk with Sean Cochran - “Recognize the pitcher has to Utilize the biomechanics of their pitching motion with the goal of executing that motion with the greatest amount of efficiency and deliver the greatest amount of energy into the baseball…In order to do this the athlete must have a physiological foundation comprised of joint mobility, muscular flexibility, strength, endurance, and power to support the biomechanics of the pitching motion…as a sports performance specialist it is my job to develop these physiological components with Lance Lynn…” - Sean Cochran

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Exercise Physiologist, Author, and Educator

Sean Cochran is a exercise physiologist, author, educator, biomechanist, and researcher. He is a very well known sports science and human performance coach with an extensive background in biomechanics and training the elite level athlete. Sean’s career in professional athletics has spanned over 17 years with top positions in Major League Baseball and on the PGA Tour.

Over the span of his career as a sports performance coach Sean has had the opportunity to work with World Series MVP Cole Hamels, Cy Young Award Winners Barry Zito and Jake Peavy, 3-time Masters Champion Phil Mickelson, U.S. Open Champion Corey Pavin, Senior U.S. Open Champion Peter Jacobsen, PGA Tour Winner Matt Kuchar, and LPGA Winners Hee Won Han, and Jennifer Johnson.

In addition to his work in professional athletics, the training of top collegiate, and high school athletes, Sean has authored over 10 books and produced numerous training videos. He has served as a corporate ambassador to American Express, the PGA of America, and a consultant to K-Vest Biomechanics, TRX Suspension Training, and a of number Major League Baseball organizations. Sean is a presenter at numerous educational seminars around the globe including the world renown Titleist Performance Institute.

Videos (show all)

Golfer’s elbow and Tennis elbow are common overuse injuries due to the repetitive actions of these sports. The lower ext...
The goal of the golf swing from a physiological perspective is to maintain the appropriate postural positioning througho...
Training frequency or how often you perform resistance or weight training exercises is a very important variable for ove...
A set is defined as a group of repetitions performed sequentially prior to a rest period. Sets are a component of the vo...
A dynamic warm up prior to exercise has several goals. The overarching goal is to prepare the body for the higher intens...
Rest periods between exercises  or weight training sets with a program are a key component in the overall adaptations wi...
Understanding and knowing why a certain exercise is placed at the beginning of your weight training workout is very impa...
Training load simply is a reference to the amount of weight I am lifting for a given exercises. Load is inversely relate...
How many times have you walked into the gym and performed 3 sets of 10 repetitions per exercise? My guess is more often ...
The core muscles of the body is comprised of structures associated with the Lumbo-Pelvic-Hip Complex. The core musculatu...
Regeneration and recovery from recreational or athletics is a key component to feeling better, removing soreness from th...
The rotator cuff is oft-injured area of the body due to overuse. The repetitive movement patterns of the upper extremiti...




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