Fix Wrist Pain & Boost Bat Speed Fast: Pro Mobility & Strength Drills for Pain-Free Game-Ready Power

Fix Wrist Pain & Boost Bat Speed Fast: Pro Mobility & Strength Drills for Pain-Free Game-Ready Power

Fix Wrist Pain & Boost Bat Speed Fast: Pro Mobility & Strength Drills for Pain-Free Game-Ready Power

Swing Harder, Hurt More? Why Power Hitters Are Prone to Wrist Injuries (And How to Stop It)

Did you know that 46% of sports injuries occur during forceful swings, often affecting the wrist? This can seriously hinder your performance, whether you’re on the field or in the gym. If you’ve ever felt that sharp discomfort or stiffness, you know how it can throw off your game.

At Hitting Performance Lab, we’ve seen how wrist issues can slow you down. But here’s the good news: with the right mobility drills and strength exercises, you can regain control and power. Our science-backed approach ensures you’re not just treating the problem but preventing it from coming back.

Imagine stepping up to the plate with confidence, knowing your wrists are strong and ready to deliver. That’s the goal we’re here to help you achieve. Stick around as we dive into expert tips and drills that will have you swinging pain-free and faster than ever!

Key Takeaways

  • Wrist issues can significantly impact sports performance and daily activities.
  • Science-backed mobility drills and strength exercises are essential for recovery.
  • Hitting Performance Lab offers innovative solutions for pain-free performance.
  • Proper treatment can prevent future wrist problems.
  • Targeted exercises can boost bat speed and overall power.

Understanding Wrist Pain and Its Impact

From gripping a bat to typing on a keyboard, your wrist plays a pivotal role in daily life. It’s a complex joint that supports countless activities, yet it’s often overlooked until something goes wrong. At Hitting Performance Lab, we’ve seen how even minor issues can disrupt your game or daily routine.

Think about it: how often do you rely on your hand for simple tasks like opening a jar or carrying groceries? Now imagine those tasks becoming painful or impossible. That’s why understanding wrist function is so crucial—it’s not just about sports performance but also about maintaining your quality of life.

The Role of Wrist Function in Daily Life

Your wrist is a powerhouse of mobility and strength. It allows you to swing a bat, throw a ball, or even write a note. But when an injury or chronic condition like arthritis strikes, it can severely limit your abilities. Common issues include sprains, tendonitis, and carpal tunnel syndrome, all of which can cause pain, swelling, and stiffness.

For athletes, wrist health is non-negotiable. A weak or injured wrist can reduce grip strength, slow bat speed, and even lead to long-term damage. But it’s not just athletes who are at risk. Desk workers, musicians, and anyone who performs repetitive tasks can experience similar problems.

Here’s a quick look at how wrist issues can affect different activities:

Activity Impact of Wrist Issues
Sports (e.g., baseball, tennis) Reduced grip strength, slower swings, increased risk of injury
Daily Tasks (e.g., typing, cooking) Pain, stiffness, difficulty performing simple actions
Chronic Conditions (e.g., arthritis) Persistent pain, swelling, limited range of motion

So, how do you know if your wrist is under duress? Common symptoms include pain, swelling, and a tingling sensation. If you’ve noticed these signs, it’s time to take action. At Hitting Performance Lab, we’re here to help you understand the cause of your discomfort and provide science-backed solutions to get you back in the game.

Causes and Common Symptoms of Wrist Pain

Your fingers and thumb are more connected to your wrist than you might think. When discomfort strikes, it’s often a sign of an underlying issue. Let’s break down the main causes and symptoms so you can better understand what’s going on.

Underlying Conditions: Arthritis, Tendonitis, and Ganglion Cysts

Arthritis is a common culprit, especially in older adults. It causes inflammation in the joints, leading to stiffness and pain. Rheumatoid arthritis often targets the wrist, while osteoarthritis can develop from wear and tear.

Tendonitis occurs when tendons become inflamed, usually due to repetitive movements. This can cause sharp pain and limit your range of motion. Similarly, ganglion cysts—fluid-filled lumps—can press on nerves, leading to discomfort.

Recognizing Injury Signs: Swelling, Stiffness, and Tingling

Swelling and stiffness are telltale signs of an issue. If you notice these symptoms, it’s time to take action. Tingling, especially in your fingers, could indicate carpal tunnel syndrome, where a nerve is compressed.

Problems in your thumb or fingers often reflect deeper issues in the wrist. For example, De Quervain’s tenosynovitis causes pain at the base of the thumb, while tendon injuries can radiate discomfort throughout the hand.

Understanding these symptoms empowers you to address the root cause wrist issues before they worsen. Stay tuned as we dive into solutions to keep you pain-free and powerful!

Pro Mobility & Strength Drills to Fix Wrist Pain

Your performance starts with strong, flexible wrists—let’s build them! At Hitting Performance Lab, we’ve designed science-backed drills to help you recover faster and perform better. Whether you’re dealing with stiffness or looking to prevent issues like tunnel syndrome, these exercises are your game-changer.

Essential Warm-Up and Stretching Techniques

Start with dynamic warm-ups to get your joints ready. Simple moves like wrist circles and finger stretches can improve blood flow and reduce swell. Hold each stretch for 10-30 seconds, repeating 2-3 times for maximum flexibility.

For those prone to tunnel syndrome, try the prayer position stretch. Press your palms together in front of your chest and hold for 25 seconds. This helps relieve pressure and keeps your wrists in top condition.

Strength-Building Exercises for Improved Mobility

Strength is key to preventing injuries. Start with the tennis ball squeeze—grip a ball for 5-10 seconds, repeating 10 times. This builds grip strength without straining your joints.

Next, try wrist curls with light weights. Sit with your forearm on a table, palm up, and slowly lift the weight. Perform 3 sets of 10 reps to enhance flexibility and power. Remember, managing your time effectively during these drills ensures consistent progress.

For advanced mobility, incorporate the farmer’s walk. Carry weights over 50-100 feet to improve grip and forearm strength. This exercise is a game-changer for maintaining good condition and preventing future issues.

Ready to take your game to the next level? Check out these wrist mobility drills for more expert tips!

Game-Ready Power: Mobility Drills for Enhanced Bat Speed

Want to unlock your full potential at the plate? It starts with your wrists! At Hitting Performance Lab, we’ve developed dynamic drills that not only reduce discomfort but also skyrocket your bat speed. These exercises are designed to keep you pain-free and game-ready, whether you’re a pro or just starting out.

Dynamic Drills to Boost Bat Speed

Start with resistance band exercises to build strength and flexibility. For example, try the throwing motion drill with a Jaeger band. Perform 3 sets of 8-10 reps to enhance shoulder and wrist mobility. This drill reduces symptoms like tingling and prevents issues like tunnel syndrome.

Next, incorporate the prayer position stretch. Press your palms together and hold for 25 seconds. This relieves pressure and improves flexibility, making it a must-do before any activity.

Integrating Drills into Your Training Routine

Consistency is key! Add these drills to your warm-up or cool-down routine. For example, perform wrist curls with light weights 2-3 times a week. This builds grip strength and prevents the need for surgery down the line.

For advanced athletes, use a splint during recovery to support your wrists. This ensures a smooth transition back to intense training. Remember, these drills aren’t just for recovery—they’re for building explosive power!

Insights from Hitting Performance Lab Experts

Our experts recommend combining mobility work with strength training. For example, the farmer’s walk is a game-changer. Carry weights over 50-100 feet to improve grip and forearm strength. This exercise keeps your wrists in top condition and prevents future issues.

Want more tips? Check out our guide on developing powerful wrist snap for expert insights!

Drill Benefits Reps/Sets
Throwing Motion Drill Improves shoulder and wrist mobility 3 sets of 8-10 reps
Prayer Position Stretch Relieves pressure, enhances flexibility Hold for 25 seconds
Wrist Curls Builds grip strength, prevents surgery 2-3 times a week
Farmer’s Walk Boosts grip and forearm strength 50-100 feet

This is a video in the Swing Shift series…

Boost your hitting skills with Swing Shift’s science-backed practice system! This program is packed with features to improve hand path stability, timing, and power. Enjoy engaging drills for consistent progress and fun challenges to keep training exciting. Swing Shift is designed to help players succeed at every level.

The Swing Shift platform lets you focus on key mechanics like bat angle, balance, and hand path control. Dive into step-by-step video lessons that cover power, contact, and rhythm, breaking down the science behind a great swing. With personalized feedback and progress tracking, you can refine your technique and watch your results improve.

Whether you’re a youth athlete, high school player, or elite hitter, Swing Shift is trusted by families and coaches everywhere. Master core skills like bat control, weight transfer, and rotational power with drills designed for real game results. Start your journey to hitting greatness with Swing Shift!

Swing Shift’s practice system offers a wide range of tools to elevate your hitting:

  • RNT-based drills for real-time correction
  • Engaging challenges for competitive practice
  • Personalized training goals and skill progression
  • Exclusive videos on timing, power, and consistency
  • Hands-on feedback to track and improve your swing mechanics
  • Trusted by dedicated parents, players, and coaches

Reach your full potential with Swing Shift’s comprehensive practice system. Elevate your hitting with cutting-edge techniques and proven, science-based training.

Effective At-Home Treatments and Remedies

Dealing with discomfort doesn’t have to be complicated—start with these simple at-home remedies! At Hitting Performance Lab, we’ve seen countless athletes and individuals regain control with these science-backed solutions. Whether you’re managing tendonitis or recovering from a ganglion cyst, these strategies can bring immediate relief.

Using Ice, Medication, and Splints for Immediate Relief

Ice packs are your first line of defense. Apply one for 15-20 minutes every hour to reduce swelling and inflammation. This is especially effective for tendonitis and acute injuries. Pair this with over-the-counter medication like ibuprofen, following the dosing guidelines on the label.

Splints are another game-changer. Wearing one at night keeps your joint aligned, reducing pressure on nerves and tendons. This is a proven strategy for managing conditions like ganglion cysts and chronic discomfort.

Self-Care Routines and Rest Strategies

Rest is non-negotiable. Avoid repetitive motions that strain your joint, and take breaks during activities. Incorporate gentle stretches and exercises from our wrist exercises guide to maintain mobility without overexertion.

Here’s a quick breakdown of effective at-home treatments:

Treatment Benefits Usage
Ice Packs Reduces swelling and inflammation 15-20 minutes every hour
Medication (e.g., ibuprofen) Relieves pain and inflammation Follow label instructions
Splints Keeps joint aligned, reduces pressure Wear at night or during rest

If symptoms persist or worsen, it’s time to consult a doctor. Persistent discomfort could indicate a more serious case requiring professional evaluation. At Hitting Performance Lab, we’re here to guide you every step of the way—because your recovery matters!

Preventative Strategies and Ergonomic Adjustments

Preventing wrist issues starts with smart, everyday choices. Whether you’re at work or play, small adjustments can make a big difference. At Hitting Performance Lab, we’ve seen how proper ergonomics and daily habits can keep your joints healthy and pain-free.

Setting Up an Ergonomic Workspace

Your workspace can be a common cause wrist problems if not set up correctly. Start by ensuring your desk and chair are at the right height. Your forearms should rest parallel to the floor, reducing strain on your carpal bones.

Use a wrist rest for your keyboard and mouse to keep your joints in a neutral position. Avoid excessive wrist flexion or extension, as this can lead to inflammation and even disease over time.

Here’s a quick guide to ergonomic adjustments:

Adjustment Benefit
Desk Height Reduces strain on shoulders and wrists
Wrist Rest Keeps joints neutral, prevents inflammation
Monitor Position Reduces neck and wrist strain

Daily Habits to Prevent Wrist Overuse

Small changes in your routine can protect your joints from overuse. Take regular breaks during repetitive tasks to give your wrists a rest. Incorporate stretches like the prayer position to relieve pressure and prevent cyst formation.

Strengthen your wrists with simple exercises like wrist curls or resistance band drills. These not only improve mobility but also reduce the risk of inflammation and other issues.

At Hitting Performance Lab, we recommend these daily habits:

  • Take a 5-minute break every hour to stretch and relax.
  • Use ergonomic tools like vertical mice to reduce strain.
  • Perform wrist exercises 2-3 times a week to maintain strength.

By making these adjustments, you can avoid the common cause wrist problems and keep your joints healthy for years to come!

When to Consult a Professional for Wrist Pain

Ignoring persistent discomfort can lead to long-term damage—know when to act! While many wrist issues can be managed at home, certain symptoms signal the need for professional treatment wrist care. At Hitting Performance Lab, we’ve seen how early intervention can prevent complications and restore full function.

Warning Signs That Require Medical Attention

Persistent numbness or tingling is a red flag. If these symptoms last more than a day, it could indicate nerve compression or cause pain from conditions like carpal tunnel syndrome. Swelling or a noticeable lump, such as a ganglion cyst, also warrants a doctor’s visit.

Here are key warning signs to watch for:

  • Persistent numbness or tingling in your fingers or hand.
  • Sharp, directional cause pain that doesn’t improve with rest or ice.
  • A visible lump or swelling, especially if it’s a ganglion cyst.
  • Inability to move your wrist or hand without severe discomfort.

If you experience any of these symptoms, don’t wait—seek professional treatment wrist immediately. Delaying care can lead to chronic issues or even permanent damage.

Finding Expert Guidance and Wrist Specialists

When home remedies fail, it’s time to consult a specialist. Look for professionals with experience in wrist injuries, such as orthopedic surgeons or physical therapists. They can diagnose the root cause pain and recommend targeted treatments, from splints to surgery.

Here’s how to find the right expert:

Specialist Expertise When to Consult
Orthopedic Surgeon Hand and wrist injuries, fractures Severe pain, inability to move wrist
Physical Therapist Rehabilitation, mobility exercises Persistent numbness, stiffness
Rheumatologist Arthritis, chronic conditions Swelling, joint pain lasting weeks

Remember, your wrists are essential—don’t hesitate to seek expert care when needed!

Conclusion

Taking control of your joint health is the first step toward peak performance! At Hitting Performance Lab, we’ve shown how addressing discomfort early can prevent stiffness and long-term issues. Every person’s situation is unique, but most problems share a common cause—overuse or improper care.

When discomfort strikes, immediate action is key. Use ice to reduce swelling and ibuprofen to manage inflammation. These simple steps can make a big difference in your recovery. Remember, the right type of care can keep you in the game!

Keep practicing the drills and tips we’ve shared. Consistency is your best ally in maintaining strength and flexibility. At Hitting Performance Lab, we’re here to guide you every step of the way. Take charge of your health today and unlock your full potential!

FAQ

What are the most common causes of wrist discomfort?

The most frequent culprits include carpal tunnel syndrome, tendonitis, arthritis, and ganglion cysts. Overuse, repetitive motions, or sudden injuries can also lead to discomfort.

How can I tell if my wrist issue is serious?

If you experience persistent swelling, numbness, tingling, or stiffness that doesn’t improve with rest, it’s time to consult a doctor. Severe pain or loss of function are also red flags.

Can wrist exercises really help with mobility and strength?

Absolutely! Targeted drills like wrist stretches, resistance band exercises, and grip strengthening can improve flexibility, reduce stiffness, and enhance overall performance.

What’s the best way to relieve wrist discomfort at home?

Start with ice packs to reduce inflammation, take over-the-counter medication like ibuprofen, and use a splint for support. Rest and gentle stretching can also speed up recovery.

How do I prevent wrist issues during daily activities?

Focus on ergonomic adjustments, like proper keyboard and mouse positioning. Take frequent breaks, avoid repetitive motions, and incorporate wrist-strengthening exercises into your routine.

When should I consider surgery for my wrist problem?

Surgery is typically a last resort for conditions like severe carpal tunnel syndrome or persistent ganglion cysts. Always explore non-invasive treatments first and consult a specialist for guidance.

Can wrist mobility drills improve my bat speed?

Yes! Dynamic drills that focus on wrist flexibility and strength can significantly enhance your bat speed and overall hitting performance. Consistency is key!

What’s the best way to warm up my wrists before training?

Start with gentle stretches, like wrist circles and finger extensions. Gradually increase intensity with resistance exercises to prepare your wrists for the demands of your sport.

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Proven Hip Mobility Drills for Faster Bat Speed & Injury-Free Power – Fix Rotation Flaws Today!

Proven Hip Mobility Drills for Faster Bat Speed & Injury-Free Power – Fix Rotation Flaws Today!

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Proven Hip Mobility Drills for Faster Bat Speed & Injury-Free Power – Fix Rotation Flaws Today!

Tight Hips = Slow Bat Speed! Unlock Hidden Power with This 3-Minute Fix

Did you know that weak glutes and tight hip flexors can reduce your bat speed by up to 15%? That’s right—your lower body mechanics are the secret to unlocking explosive power and staying injury-free. Whether you’re a baseball player or coach, understanding the science behind hip health is a game-changer.

Research from TheReadyState.com shows that improving hip strength can enhance performance and prevent common injuries like knee pain and lower back discomfort. By focusing on dynamic stretches and targeted exercises, you can correct rotation flaws and boost your range of motion. It’s not just about flexibility—it’s about building stability and power in every swing.

I’ve seen firsthand how incorporating these drills into your routine can transform your game. From the Frankenstein Walk to hip circles, these exercises are backed by science and designed to deliver results. Ready to fix your mechanics and dominate the plate? Let’s dive in!

Key Takeaways

  • Weak hips can lead to knee pain, ankle pain, and reduced performance.
  • Strengthening hip flexors improves bat speed and prevents injuries.
  • Dynamic stretches like the Frankenstein Walk enhance range of motion.
  • Consistency in hip exercises is key to long-term results.
  • Science-backed drills from credible sources ensure effectiveness.

Introduction: The Importance of Hip Mobility

Your ability to generate power at the plate starts with how well your lower body moves. Proper hip conditioning isn’t just about flexibility—it’s about building stability and preventing injuries that can sideline your game. Let’s break down why this matters so much.

Overview of Hip Mobility Benefits

Improved hip mobility enhances your range of motion, allowing for smoother, more efficient movements. Research shows that limited hip flexion and internal rotation are common in athletes with hip pathologies, affecting activities like squatting and pivoting. By addressing these issues, you can unlock better performance and reduce the risk of injury.

Here’s what you gain from better hip conditioning:

  • Increased Stability: Strong hips support your entire body during explosive movements.
  • Enhanced Flexibility: Greater range of motion means more power in every swing.
  • Injury Prevention: Proper conditioning reduces stress on your knees, back, and other joints.

How Hip Conditioning Impacts Bat Speed and Injury Prevention

Your hips are one major piece to the engine of your swing. When they’re tight or weak, your bat speed suffers. Studies indicate that limited hip abduction range of motion is a predictor of future lower extremity injuries. By strengthening your hip flexors and improving flexibility, you can generate more force and stay injury-free.

Consider this: prolonged sitting shortens key muscles like the psoas, leading to imbalances and discomfort. Incorporating targeted exercises into your routine can counteract these effects, keeping you at the top of your game.

Ready to take your performance to the next level? Let’s dive into the exercises that will transform your mechanics and keep you swinging strong.

Understanding Hip Mechanics and Target Muscles

Your swing’s power starts with the muscles around your hips—let’s break them down. The hip joint is a complex structure involving 27 muscles that control movement and stability. Knowing how these muscles work can help you optimize your performance and avoid injuries.

Key Hip Muscles: Gluteus, Hip Flexors, and More

The gluteus maximus is the largest muscle in your body and plays a critical role in hip extension. It works alongside the hip flexors, which help lift your leg during a swing. These muscles are essential for generating power and maintaining balance.

Another key player is the gluteus medius, which stabilizes your pelvis during movement. Weakness here can lead to knee pain and reduced performance. Strengthening these muscles ensures smoother, more efficient swings.

Avoiding Overuse: The Role of the Tensor Fasciae Latae

The tensor fasciae latae (TFL) is a small but important muscle on the side of your hip. Overusing it can lead to imbalances and discomfort, especially if other muscles like the glutes are weak.

To prevent overuse, focus on balanced conditioning. Incorporate exercises that target all major hip muscles, ensuring no single muscle bears too much strain. This approach reduces the risk of injury and keeps your swing powerful.

For more insights on hip mechanics, check out this detailed study on muscle roles and injury prevention.

Warm-Up Drills to Activate Your Hips

Activating your hips before training is the secret to unlocking explosive power and preventing injuries. Dynamic warm-ups are essential for preparing your joints and muscles for intense activity. They boost blood flow, increase synovial fluid production, and enhance your range of motion.

Dynamic Movements: Frankenstein Walk and Hip Circles

The Frankenstein Walk is a fantastic way to loosen up your hamstrings and hips. Start by standing straight, then lift one leg straight out in front of you. Reach your opposite hand to touch your toes. Alternate legs and repeat for 10-12 steps. This movement not only stretches your muscles but also improves coordination.

Next, try hip circles. Stand on one leg and rotate the other leg in a circular motion. Do 10 circles clockwise, then switch directions. This exercise targets your hip flexors and glutes, ensuring they’re ready for action.

Preparation Techniques to Boost Flexibility

Dynamic warm-ups are more effective than static stretching for increasing flexibility. They prepare your body for movement by engaging multiple muscle groups. Aim for a 5-10 minute warm-up to maximize blood flow and joint lubrication.

Here’s a quick guide to get started:

Exercise Duration Benefits
Frankenstein Walk 1-2 minutes Stretches hamstrings, improves coordination
Hip Circles 1-2 minutes per leg Activates hip flexors and glutes

Consistency is key. Practicing these exercises 3-5 times a week can significantly improve your flexibility and reduce the risk of injury. Remember, a proper warm-up sets the stage for a powerful, injury-free performance!

Essential Hip Mobility Drills

Strong hips are the foundation of explosive power and injury prevention. If you’re looking to enhance your swing and stay pain-free, mastering these essential drills is a must. Let’s dive into two game-changing techniques: Controlled Articular Rotations (Hip CARs) and progressive warm-up routines.

Controlled Articular Rotations (Hip CARs)

Hip CARs are a powerful way to improve your range of motion and joint integrity. This drill combines passive stretching with isometric holds, making it highly effective for enhancing flexibility and stability. Here’s how to do it:

  1. Start on all fours with your hands under your shoulders and knees under your hips.
  2. Lift one leg and slowly rotate it in a circular motion, keeping your core engaged.
  3. Perform 3-5 reps per side, focusing on smooth, controlled movements.

For best results, aim for 2-3 sets. This drill not only boosts flexibility but also strengthens the muscles around your joints, reducing the risk of injury.

Progressive Warm-Up Routines for Active Stretching

Active stretching is key to preparing your body for intense activity. Unlike static stretches, these movements engage multiple muscle groups, improving blood flow and joint lubrication. Here’s a simple routine to get started:

  • 90/90 Hip Opener: Sit with one leg bent at 90 degrees in front and the other bent at 90 degrees to the side. Hold for 60 seconds, then switch sides.
  • Quadruped Rockback: On all fours, gently rock your hips back toward your heels, stretching your thighs and glutes. Repeat 5 times.

Incorporate these exercises into your warm-up 3-5 times a week. Consistency is key to unlocking your full potential and staying injury-free.

By combining controlled rotations with active stretching, you’ll not only improve your range of motion but also build the stability needed for explosive power. Ready to transform your game? Start today!

Integrating Resistance Bands and Weights

Unlock your full potential by combining resistance bands and weights for ultimate stability and power. This dynamic duo not only builds strength but also enhances your range of motion, ensuring you stay injury-free and perform at your best.

Band-Based Exercises for Enhanced Stability

Resistance bands are a versatile tool for activating stabilizing muscles and improving joint mobility. Start with Lateral Walks to target your hip rotators—essential for lateral movement in sports. Place the band around your thighs and take 8–15 steps in one direction, then repeat on the opposite side.

Next, try the Clamshell Exercise to strengthen your glutes and prevent knee pain. Lie on your side with the band around your knees, then lift your top leg while keeping your feet together. Aim for 1–3 sets of 8–15 reps.

Weight Training Integration: Lateral Step-ups and Deadlifts

Weights like dumbbells and kettlebells can amplify your strength without sacrificing mobility. The Lateral Step-Up is perfect for building power in your legs. Stand beside a step, place one foot on it, and push through your heel to lift your body. Perform 2–3 sets of 8–15 reps on each side.

For a full-body workout, incorporate Single-Leg Romanian Deadlifts. Hold a weight in one hand, stand on one leg, and hinge at your hips to lower the weight toward the floor. This exercise improves balance and strengthens your hamstrings. Do 2–3 sets of 8–15 reps per side.

By blending resistance bands with traditional weights, you’ll create a balanced routine that enhances stability, power, and flexibility. Ready to take your performance to the next level? Start integrating these exercises today!

Mobility Exercises Tailored for Different Lifestyles

Whether you’re sprinting on the track or enjoying a leisurely walk, your body’s flexibility plays a huge role in performance. Tailored exercises ensure that everyone, from athletes to seniors, can move better and stay injury-free. Let’s explore routines designed for your specific needs.

Drills for Runners and Athletes

For high-intensity athletes, dynamic stretches like the 90/90 Hip Opener are game-changers. This exercise targets the lateral glutes and external rotators, improving squat depth and overall performance. Another must-try is the Figure Four Glute Stretch, which should be held for 45 seconds to a minute for maximum benefit.

Runners can benefit from passive stretching combined with isometric holds, which increase hip extension capacity and reduce strain on the knee and leg. Consistency is key—aim for daily or multiple weekly sessions to see results.

Mobility Workouts for Seniors and Casual Exercisers

For seniors or those with a more relaxed fitness routine, gentle exercises like the Bear Sit Stretch can improve flexibility without overloading the joints. This stretch increases the extensibility of the adductor muscles, making everyday movements easier.

Another great option is the Quadruped Rockback, which gently stretches the thighs and glutes. This exercise is perfect for those looking to improve body awareness and reduce stiffness. For more tips, check out this detailed guide on mobility routines.

No matter your fitness level, these exercises can help you move better and feel stronger. Start today and see the difference!

Combining Stretching and Strengthening Techniques

Maximizing your range of motion isn’t just about flexibility—it’s about strength too! To truly enhance your movement, you need to balance passive stretching with active isometric holds. This dual approach not only improves flexibility but also builds the stability needed for powerful, injury-free performance.

Passive Stretching with Active Isometric Holds

Passive stretching involves holding a position to lengthen muscles, while active isometric holds engage those muscles to build strength. Combining these techniques can significantly enhance your range of motion. For example, the 90/90 Hip PAILS & RAILS drill targets deep hip muscles, improving external rotation and squat depth.

Here’s how to do it:

  1. Sit with one leg bent at 90 degrees in front and the other bent at 90 degrees to the side.
  2. Push your front knee into the ground for 5 seconds (isometric hold), then relax.
  3. Repeat for 3-5 reps per side.

Dual Approaches: How to Maximize Range of Motion

To maximize your range of motion, integrate both passive and active techniques into your routine. The Lunging Hip Flexor Stretch is a great example. It elongates the hip flexor complex while engaging the glutes and abs for better long-term results.

Here’s a quick guide to combining these methods:

Exercise Duration Benefits
90/90 Hip PAILS & RAILS 3-5 reps per side Improves external rotation and squat depth
Lunging Hip Flexor Stretch Hold for 60 seconds Elongates hip flexors, engages glutes and abs

By blending passive stretching with active holds, you’ll not only improve flexibility but also build the strength needed for explosive power. Start today and see the difference!

Avoiding Common Hip Mobility Mistakes

Avoiding common mistakes in your routine can save you from unnecessary pain and setbacks. Many athletes unknowingly harm their progress by repeating the same errors in their training. Let’s dive into what to avoid and how to stay on track for better performance and injury prevention.

Exercises to Steer Clear of When Experiencing Hip Pain

High-impact moves like deep squats or heavy deadlifts can exacerbate hip pain if performed improperly. These exercises place significant stress on your joints, especially if your form is off. Instead, opt for controlled alternatives like bodyweight squats or step-ups to protect your knee and leg muscles.

Another common mistake is overtraining. Pushing too hard without proper recovery can lead to tightness and discomfort. Listen to your body and modify exercises when needed. For example, replace high-intensity sprints with low-impact cycling to reduce strain on your hip flexors.

Corrective Strategies for Safer Movement

To avoid harmful movement patterns, focus on proper alignment. Keep your foot flat and your side stable during exercises like lunges. This ensures even weight distribution and reduces the risk of injury.

Here’s a quick guide to safer alternatives:

  • Deep Squats → Bodyweight Squats
  • Heavy Deadlifts → Romanian Deadlifts with Light Weights
  • High-Impact Sprints → Low-Impact Cycling

By making these adjustments, you’ll not only protect your joints but also maintain progress in your training. Remember, consistency and proper technique are key to long-term success!

This is a video in the Swing Shift series…

Boost your hitting skills with Swing Shift’s science-backed practice system! This program is packed with features to improve hand path stability, timing, and power. Enjoy engaging drills for consistent progress and fun challenges to keep training exciting. Swing Shift is designed to help players succeed at every level.

The Swing Shift platform lets you focus on key mechanics like bat angle, balance, and hand path control. Dive into step-by-step video lessons that cover power, contact, and rhythm, breaking down the science behind a great swing. With personalized feedback and progress tracking, you can refine your technique and watch your results improve.

Whether you’re a youth athlete, high school player, or elite hitter, Swing Shift is trusted by families and coaches everywhere. Master core skills like bat control, weight transfer, and rotational power with drills designed for real game results. Start your journey to hitting greatness with Swing Shift!

Swing Shift’s practice system offers a wide range of tools to elevate your hitting:

  • RNT-based drills for real-time correction
  • Engaging challenges for competitive practice
  • Personalized training goals and skill progression
  • Exclusive videos on timing, power, and consistency
  • Hands-on feedback to track and improve your swing mechanics
  • Trusted by dedicated parents, players, and coaches

Reach your full potential with Swing Shift’s comprehensive practice system. Elevate your hitting with cutting-edge techniques and proven, science-based training.

Conclusion

Transform your game by focusing on the foundation of your swing—your lower body mechanics. Integrating targeted exercises into your routine isn’t just about flexibility; it’s about building stability and power. Research shows that improving hip strength can prevent injuries like knee pain and lower back discomfort.

By consistently practicing the drills we’ve discussed, you’ll enhance your range of motion and unlock explosive bat speed. Remember, it’s not a one-time fix—it’s a commitment to your body and performance. Start today and see the difference!

Ready to take your swing to the next level? Explore more science-backed tips to dominate the plate. Your journey to injury-free power begins now!

FAQ

Why is hip conditioning important for baseball players?

Hip conditioning boosts bat speed and prevents injuries by improving rotation mechanics. Strong, flexible hips allow for explosive movements and better control during swings!

What muscles should I focus on for better hip mobility?

Target the gluteus, hip flexors, and tensor fasciae latae. These muscles play a key role in stabilizing and powering your movements on the field.

Are there specific warm-up drills to activate my hips?

Absolutely! Try Frankenstein walks and hip circles. These dynamic movements prepare your body for action while enhancing flexibility.

What are Controlled Articular Rotations (Hip CARs)?

Hip CARs are controlled, circular motions that improve joint mobility and strength. They’re perfect for increasing your range of motion and preventing stiffness.

Can resistance bands help with hip stability?

Yes! Resistance bands are fantastic for building stability. Exercises like lateral walks and banded squats enhance muscle engagement and control.

Are there mobility exercises for seniors or casual exercisers?

Definitely! Gentle stretches like seated hip openers and standing leg swings are great for improving flexibility without overexertion.

How can I combine stretching and strengthening for better results?

Use passive stretches followed by active isometric holds. This dual approach maximizes flexibility while building strength in key muscle groups.

What exercises should I avoid if I have hip pain?

Steer clear of deep squats or high-impact movements. Instead, focus on low-impact exercises like bridges or gentle lunges to avoid aggravating the area.

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Protect Your Kid's Future: Swing Mechanics to Prevent Career-Ending Injuries in Youth Baseball

Protect Your Kid’s Future: Swing Mechanics to Prevent Career-Ending Injuries in Youth Baseball

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Protect Your Kid's Future: Swing Mechanics to Prevent Career-Ending Injuries in Youth Baseball

The Invisible Danger: How Hidden Flaws in Swing Mechanics Could End Your Child’s Career

Did you know that 46% of young baseball players are told to keep playing even with arm pain? This shows how common arm injuries are in youth baseball. What about lower back pain?  It’s clear we need to fix the swing mechanics and training methods to stop these injuries.

Baseball is getting more popular, but so are the injuries. It’s not just from playing too much, but from not being strong or flexible enough for the game. This article will look at how to fix this by improving swing mechanics, training, and coaching. We want to keep young players safe and successful in baseball.

Key Takeaways:

  • Improper swing mechanics are a leading cause of career-threatening injuries in youth baseball
  • Research indicates that pitchers are often hurt not due to “overuse,” but rather from being undertrained
  • Effective injury prevention programs can significantly reduce medial elbow injuries in adolescent baseball players
  • Accurate data collection methods are crucial in evaluating sports injuries among high school athletes
  • Commotio cordis, a type of chest trauma, is a part of the clinical profile of baseball-related injuries

The Prevalence and Impacts of Youth Baseball Injuries

Injury Statistics and Consequences

Many young baseball pitchers get hurt because of bad training and mechanics. A lot of young athletes keep playing even when they have arm pain, which can lead to serious injuries. These injuries can end a player’s baseball career early and harm their health and growth.

Studies show a big problem with youth baseball injuries. In a study, 45% of young pitchers got shoulder and elbow injuries over four years. Lower body injuries are common in Major League Baseball, affecting 39% of players in one study. Also, 8% of injuries in college baseball were in the lower body.

These injuries can have long-term effects. In professional baseball, 2% of pitchers were put on the disabled list for workload and performance reasons. In women’s college softball, 10% of injuries were to pitchers. A study found that a lack of hip rotation made players more likely to get back and abdominal muscle injuries.

Overuse injuries are a big problem in youth sports. A study from 2002-2011 in New York saw a 193% increase in UCL reconstructions in young athletes. Another study found that pitching over 100 innings a year made injuries 3.5 times more likely.

There are worrying trends, like more elbow surgeries in young baseball players. Pitch count and velocity are linked to injuries, and conditions like epicondylitis and osteochondritis dissecans are common in young pitchers. It’s important to address these issues to protect young players’ health and success.

The stats on youth baseball injuries are scary and show we need better ways to prevent them. We must look at the data on overuse injuries, arm pain, and long-term effects. This will help protect young athletes’ futures.

Injury Prevalence by Baseball Position Elbow Lower Back Shoulder Other
Pitchers 49.2% 44.2% 33.3% –
Catchers 37.5% 41.7% 33.3% –
Outfielders 30.0% 31.4% 25.7% Ankle (22.9%), Hand (18.9%)
Infielders 34.9% 26.4% – Knee (21.7%)

These numbers show injuries are common across baseball positions, especially in the elbow, lower back, and shoulder. Pitchers and catchers get hurt the most, so we need to focus on preventing injuries for these positions.

Proper Swing Mechanics for Injury Prevention

Learning the right baseball swing mechanics is key to avoiding injuries in young baseball players. The kinetic chain is important for power and moving force from the lower body to the throwing arm. It’s crucial to get the swing right, focusing on body rotation, arm path, and elbow position, to protect the throwing arm and lower injury risk.

Good body rotation and power transfer is key for strong force and less arm strain. A longer warm-up routine helps older golfers avoid injuries by keeping tendons flexible, reducing the chance of small injuries. Keeping the arm path and elbow position right can prevent common injuries like golfer’s elbow and tennis elbow.

Working with a pro is vital for top performance and avoiding injuries in baseball, even if there are no current issues. It helps improve swing mechanics and overall movement efficiency. By mastering the right throwing technique, young players can lower their risk of serious injuries and have fun playing baseball for a long time.

Preventing Overuse Injuries

The baseball swing’s repetitive nature, with fast movements of different body parts, links to injury rates. Muscle imbalances, like weak shoulder blades and rotator cuffs, increase the risk of overuse injuries like golfer’s elbow. As people get older, flexibility exercises become more important to keep up movement range; they should be part of warm-ups and regular practice.

Key Swing Mechanics Importance for Injury Prevention
Body Rotation Right body rotation is key for power and less arm stress.
Arm Path Correct arm path prevents common overuse injuries like golfer’s elbow.
Elbow Position Right elbow position in the swing is key for less arm strain.

By focusing on these swing mechanics and doing exercises to fix muscle imbalances and improve flexibility, young baseball players can cut their risk of serious injuries. This lets them enjoy the game for many years.

The Role of Training and Conditioning

Training and conditioning programs are key for young baseball players. They prepare them for the sport’s demands safely. Strength, flexibility, and injury prevention exercises focus on muscles and movements in pitching and swinging. This helps players build the physical strength needed for the game.

Strength, Flexibility, and Injury Prevention Exercises

Strength training is vital for better performance and fewer injuries in baseball. Core stability exercises for pitchers, shoulder and elbow strengthening, and plyometric training help with this. These exercises are part of a full training plan.

Mobility and flexibility exercises are also crucial. They keep players moving well and balanced, which is key for a good swing and avoiding injuries. Adding dynamic and static stretches, along with foam rolling, to training helps loosen tight muscles and balance.

  1. Do planks, side planks, and bird-dogs to strengthen the core and prevent back injuries.
  2. Use resistance bands or light dumbbells for forearm exercises to avoid Golfer’s Elbow.
  3. Strengthen the shoulder with internal and external rotation exercises to lower shoulder injury risk.
  4. Do wrist curls and reverse wrist curls with light weights to protect the wrist and hand.
  5. Include squats, lunges, and leg presses to strengthen knee muscles and prevent knee injuries.
  6. Add hip exercises like hip bridges, lateral leg raises, and clamshells to prevent hip injuries.

By using these proven training methods, young baseball players can get the physical strength needed for the game. This reduces their risk of serious injuries.

“Strength and conditioning exercises targeted at enhancing overall strength, stability, and flexibility are essential for golfers’ injury prevention.”

Coaching Best Practices and Guidelines

As youth baseball coaches, we play a key role in keeping players safe and helping them grow. By following best practices, like managing pitch counts and spotting fatigue, we can lower injury risks. This helps young athletes stay healthy.

Groups like the American Sports Medicine Institute offer detailed coaching tips. These aim to keep youth baseball players safe and healthy. They suggest:

  1. Following pitch count and rest rules to avoid overuse injuries.
  2. Watching for fatigue signs, like slower pitches or poor swing mechanics, and adjusting player workloads.
  3. Offering regular feedback to help players keep their swing mechanics right, which helps prevent injuries.
  4. Supporting a thorough warm-up and cool-down with dynamic stretches to get the body ready for the game.
  5. Encouraging strength, flexibility, and conditioning to make the body strong and less prone to injury.

Following these guidelines helps us keep our young athletes safe and healthy. This way, they can enjoy baseball and reach their best potential.

“Coaching is about helping players develop their skills, but it’s also about keeping them safe and healthy. By prioritizing injury prevention, we can ensure our athletes have long and successful careers in the sport they love.”

Conclusion

Learning how the baseball swing works helps protect young players from serious injuries. Training and coaching them right is key to keeping them safe. This approach keeps them healthy now and helps them succeed in the future.,

This article gives important advice for parents, coaches, and doctors. They can help the next baseball stars stay healthy and reach their goals.

By focusing on youth baseball injury prevention, we can help young athletes stay safe and keep playing.

This way, they can enjoy the game and avoid injuries that could end their careers.

FAQ

What is the prevalence of arm injuries among youth baseball players?

Many young baseball players get hurt. They suffer from serious injuries because of bad swing habits and poor training.

What are the leading causes of arm injuries in youth baseball players?

Young players often get hurt not from throwing too much. It’s because they’re not strong or flexible enough to throw safely.

How can proper swing mechanics help prevent injuries in youth baseball players?

Learning the right swing mechanics is key to avoiding injuries. It’s important to focus on body rotation, arm movement, and elbow position. This helps reduce stress on the low back, arm and lowers injury risk.

What are the essential components of a comprehensive training and conditioning program for youth baseball players?

A good training program should focus on strength, flexibility, and preventing injuries. It should target muscles and movements used in pitching and swinging. This helps players handle the game’s demands better.

What are the key coaching strategies and guidelines for preventing injuries in youth baseball?

Coaches are vital in preventing injuries and helping players grow. They should follow best practices like pitch counts and rest rules. They should watch for fatigue and teach the right swing mechanics. This can greatly lower injury risks.

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High School Softball Player 12 Week Off Season Lifting Program & Core Workout PDF

High School Softball Player 12 Week Off Season Lifting Program & Core Workout PDF

High School Softball Player 12 Week Off Season Lifting Program & Core Workout PDF

Discover this High School softball player 12 week off season lifting program and core workout PDF download.  You can also check out this interview I did with David Weck of WeckMethod – he’s does for running what I do for hitting.

Notes about the PDF lifting program:

  1. Warm-up should include leg swings, arm circles, high knees, butt kicks, and lunges.
  2. Cool down with static stretches for major muscle groups after each session.
  3. For a 5 foot 3 inch, 100-pound female athlete with a 100-pound max bench press, 200-pound max squat, and 250-pound max deadlift, start with a weight that allows you to complete the prescribed sets and reps with proper form. Gradually increase the weight as you get stronger and more comfortable with the movements.

Feel free to use this chart PDF as a handy guide for your 12-week off-season workout plan for high school fastpitch softball players.

Introduction

Hey there, softball players! As a passionate softball strength and conditioning coach and physical therapist, I’ve crafted the ultimate 12-week off-season workout plan just for you! Whether you’re a high school varsity player or a rising star in the making, this program will help you crush your goals and dominate the diamond. Get ready to unleash your full potential with this fun and effective training regimen!

Setting the Foundation: Assessing Your Strength

Before diving into the program, let’s assess your current strength and conditioning level. This will help us tailor the plan to suit your needs and maximize your gains. We’ll look at your bench press, squat, deadlift, and core stability to create a personalized program.

Here are a couple helpful resources:

  1. PubMed – Offseason Workout Recommendations for Baseball Players (also applies to Fastpitch Softball),
  2. PubMed – Effect of Core Training on Skill Performance Among Athletes: A Systematic Review.

Week 1-4: Building a Solid Base

During these initial weeks, we’ll focus on building a strong foundation. Emphasis will be on compound movements like squats and deadlifts to increase lower body strength. Core workouts will be introduced to improve stability and power transfer. Get ready to feel the burn!

Week 5-8: Power Up Your Game

Now that we have a strong base, it’s time to power up your game. We’ll incorporate explosive exercises such as power cleans and box jumps to enhance your athletic performance. This phase will help you generate more speed and power on the field.

Week 9-12: Unleash Your Inner Beast

In the final phase, we’ll kick things up a notch and focus on sport-specific movements. This includes agility drills, rotational exercises, and plyometrics. You’ll notice a significant improvement in your overall performance and be ready to take on any challenge that comes your way!

Throwing Arm Care: Keeping Your Arm Healthy

We can’t forget about arm care! Properly caring for your throwing arm is essential for avoiding injuries and maintaining peak performance. I’ll share some effective exercises and stretches to keep your arm in top shape.

Core Workout: Building Functional Low Back Stability

Your core is the powerhouse of your swing and throw. Strengthening your core will not only improve your performance but also protect you from injuries. I’ll guide you through a variety of core exercises to build functional low back stability and unleash your full potential.

12 Week Off-Season Lifting Program For Softball Players

Here’s a sample 12-week off-season lifting program specifically designed for high school softball players:

Week 1-4: Building a Strong Foundation

Day 1: Lower Body Strength

  • Barbell Squats – 4 sets x 8 reps
  • Romanian Deadlifts – 3 sets x 10 reps
  • Leg Press – 3 sets x 12 reps
  • Walking Lunges – 3 sets x 10 reps each leg

Day 2: Upper Body Strength

  • Bench Press – 4 sets x 8 reps
  • Bent Over Rows – 3 sets x 10 reps
  • Shoulder Press – 3 sets x 10 reps
  • Bicep Curls – 3 sets x 12 reps

Day 3: Rest and Recovery

Day 4: Power and Explosiveness

  • Power Cleans – 4 sets x 6 reps
  • Box Jumps – 3 sets x 8 reps
  • Medicine Ball Slams – 3 sets x 10 reps
  • Plyometric Push-Ups – 3 sets x 10 reps

Day 5: Core Stability

  • Plank – 4 sets x 30 seconds
  • Russian Twists – 3 sets x 20 reps each side
  • Hanging Leg Raises – 3 sets x 12 reps
  • Side Plank – 3 sets x 30 seconds each side

Day 6-7: Rest and Recovery

Week 5-8: Power and Speed

Day 1: Lower Body Power

  • Box Squats – 4 sets x 6 reps
  • Deadlifts – 3 sets x 8 reps
  • Jump Squats – 3 sets x 10 reps
  • Single-Leg Romanian Deadlifts – 3 sets x 10 reps each leg

Day 2: Upper Body Power

  • Push Press – 4 sets x 6 reps
  • Bent Over Rows (Explosive) – 3 sets x 8 reps
  • Medicine Ball Chest Throws – 3 sets x 10 reps
  • Pull-Ups – 3 sets x 8 reps

Day 3: Rest and Recovery

Day 4: Agility and Speed

  • Ladder Drills – 4 sets x 5 reps each
  • Cone Drills – 3 sets x 6 reps each
  • Shuttle Runs – 3 sets x 4 reps
  • Sprints – 10 sets x 50 meters

Day 5: Core Power

  • Hanging Windshield Wipers – 4 sets x 8 reps
  • Medicine Ball Rotational Throws – 3 sets x 10 reps each side
  • Russian Twist with Medicine Ball – 3 sets x 15 reps each side
  • Plank with Shoulder Taps – 3 sets x 12 reps each side

Day 6-7: Rest and Recovery

Week 9-12: Sport-Specific Movements

Day 1: Sport-Specific Lower Body

  • Split Squats – 4 sets x 8 reps each leg
  • Bulgarian Split Squats – 3 sets x 10 reps each leg
  • Step-Ups – 3 sets x 10 reps each leg
  • Depth Jumps – 3 sets x 8 reps

Day 2: Sport-Specific Upper Body

  • Push-Ups with Claps – 4 sets x 8 reps
  • Inverted Rows – 3 sets x 10 reps
  • Medicine Ball Overhead Throws – 3 sets x 10 reps
  • Dips – 3 sets x 8 reps

Day 3: Rest and Recovery

Day 4: Rotational Power

  • Medicine Ball Rotational Slams – 4 sets x 8 reps each side
  • Russian Twists with Medicine Ball – 3 sets x 15 reps each side
  • Standing Cable Woodchoppers – 3 sets x 10 reps each side
  • Pallof Press – 3 sets x 12 reps each side

Day 5: Endurance and Conditioning

  • Hill Sprints – 6 sets x 30 seconds uphill
  • Farmers Carry – 3 sets x 50 meters
  • Battle Ropes – 3 sets x 30 seconds
  • Burpees – 3 sets x 10 reps

Day 6-7: Rest and Recovery

Remember to warm up before each workout with dynamic stretches and cool down with static stretches after each session. Also, listen to your body and adjust the weight and intensity based on your progress and recovery.

Stay committed, work hard, and have fun as you embark on this 12-week journey to become a stronger, faster, and more powerful softball player! Good luck!

Conclusion

Congratulations on completing the High School Softball Player 12 Week Off Season Lifting Program & Core Workout! You’ve put in the hard work and dedication to elevate your game to the next level. Now, it’s time to step onto the field with confidence, knowing that you’re stronger, faster, and more powerful than ever before. Remember, success doesn’t come overnight, but with consistent effort and determination, you’ll be unstoppable. So, go out there, give it your all, and make your mark in the softball world!

FAQs

  1. Can I do this program if I’m new to lifting? Absolutely! The program is designed to accommodate all skill levels. Just start at a comfortable weight and gradually progress.
  2. How many days a week should I work out? The program recommends 4 days of lifting and 2 days of rest per week. Listen to your body and take rest days as needed.
  3. Is it safe for high school athletes? Yes, safety is our top priority. The program is designed to prevent injuries and improve performance in a safe and effective manner.
  4. What equipment do I need? Basic gym equipment such as dumbbells, barbells, squat rack, and resistance bands will be sufficient for the program.
  5. Can I still practice softball while doing the program? Absolutely! The program is designed to complement your softball training and enhance your performance on the field. Just make sure to manage your time wisely.

Now, go conquer the field and make your dreams a reality!

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Best 12 Week Off Season Workout Plan For High School Baseball Players PDF

Best 12 Week Off Season Workout Plan For High School Baseball Players PDF

Best 12 Week Off Season Workout Plan For High School Baseball Players PDF

Discover the best 12 week off season workout plan for High School baseball players, and download the PDF that you can take with*!  If your hitter is having low back pain after swinging, then read this.

Hey there, baseball hitting parents and coaches! As a strength and conditioning coach with a passion for helping hitters reach their peak, I’m excited to share with you the best 12-week off-season workout plan specifically designed for high school baseball players. This comprehensive plan will not only help you improve your performance on the field but also ensure you stay injury-free throughout the season.

*Please note that the exercises mentioned in the chart PDF are general and can be adjusted based on individual athlete’s needs, limitations, and preferences. Always prioritize proper form and safety during workouts. Ensure that the athletes properly warm up and cool down before and after each session. Additionally, encourage them to stay hydrated and fuel their bodies with nutritious meals to support their training.

Why Off-Season Training Matters

Before we dive into the workout plan, let’s talk about why off-season training is so crucial for high school baseball players. The off-season is the perfect time to focus on building strength, power, and endurance, as well as improving overall athleticism. It’s a time to address any weaknesses and set the foundation for a successful season ahead.

Here are a couple helpful resources:

  1. PubMed – Strength and conditioning practices of Major League Baseball strength and conditioning coaches,

  2. PubMed – Baseball-specific conditioning, and
  3. PubMed – Offseason Workout Recommendations for Baseball Players.

Week 1-4: Building a Solid Foundation

In the first four weeks of the off-season, we’ll focus on building a solid foundation of strength and endurance. Here’s a breakdown of the workout plan:

Day 1: Full-Body Strength Training

  • Warm-up: Dynamic stretches and light cardio (5 minutes)
  • Squats: 3 sets of 10 reps (60% of max squat weight)
  • Bench Press: 3 sets of 10 reps (60% of max bench press weight)
  • Bent-Over Rows: 3 sets of 10 reps (use a weight that challenges you)
  • Dumbbell Lunges: 3 sets of 10 reps per leg (use a weight that challenges you)
  • Planks: 3 sets of 30 seconds

Day 2: Speed and Agility Training

  • Warm-up: Dynamic stretches and light cardio (5 minutes)
  • Cone Drills: 4 sets of 30 seconds (rest 1 minute between sets)
  • Ladder Drills: 4 sets of 30 seconds (rest 1 minute between sets)
  • Sprints: 6 sets of 40 yards (rest 1 minute between sets)
  • Side-to-Side Hops: 3 sets of 20 reps per leg

Day 3: Rest and Recovery

Take a day off to allow your body to recover and prepare for the next week of training.

Day 4: Core and Stability Work

  • Warm-up: Dynamic stretches and light cardio (5 minutes)
  • Planks: 4 sets of 30 seconds (rest 1 minute between sets)
  • Russian Twists: 3 sets of 20 reps (use a weight that challenges you)
  • Medicine Ball Throws: 3 sets of 10 reps per side
  • Leg Raises: 3 sets of 15 reps

Day 5: Conditioning and Cardio

  • Warm-up: Dynamic stretches and light cardio (5 minutes)
  • Interval Sprints: 10 sets of 30 seconds (rest 1 minute between sets)
  • Jump Rope: 3 sets of 1 minute (rest 30 seconds between sets)
  • Stair Runs: 4 sets of 30 seconds (rest 1 minute between sets)

Day 6-7: Rest and Recovery

Take the weekend to rest and recover from the week’s training.

Week 5-8: Power and Explosiveness

In weeks 5 to 8, we’ll shift our focus to power and explosiveness to help you generate more force and speed on the field.

Day 1: Olympic Lifts

  • Warm-up: Dynamic stretches and light cardio (5 minutes)
  • Hang Cleans: 3 sets of 5 reps (70% of max hang clean weight)
  • Power Snatch: 3 sets of 5 reps (70% of max power snatch weight)
  • Box Jumps: 3 sets of 5 reps (use a height that challenges you)
  • Medicine Ball Slams: 3 sets of 10 reps

Day 2: Speed and Agility Training

Repeat the same speed and agility drills from weeks 1 to 4.

Day 3: Rest and Recovery

Take a day off to allow your body to recover and prepare for the next week of training.

Day 4: Plyometrics

  • Warm-up: Dynamic stretches and light cardio (5 minutes)
  • Depth Jumps: 3 sets of 5 reps (use a height that challenges you)
  • Single-Leg Box Jumps: 3 sets of 5 reps per leg
  • Broad Jumps: 3 sets of 5 reps
  • Medicine Ball Throws: 3 sets of 10 reps per side

Day 5: Conditioning and Cardio

Repeat the same conditioning and cardio drills from weeks 1 to 4.

Day 6-7: Rest and Recovery

Take the weekend to rest and recover from the week’s training.

Week 9-12: Sport-Specific Training

In the final four weeks, we’ll focus on sport-specific training to prepare you for the upcoming baseball season.

Day 1: Batting Practice and Throwing Arm Care

  • Warm-up: Dynamic stretches and light cardio (5 minutes)
  • Batting Practice: 4 sets of 20 swings
  • Throwing Arm Care: 3 sets of 10 reps per arm (use resistance bands)

Day 2: Speed and Agility Training

Repeat the same speed and agility drills from weeks 1 to 4.

Day 3: Rest and Recovery

Take a day off to allow your body to recover and prepare for the next week of training.

Day 4: Fielding and Base Running Drills

  • Warm-up: Dynamic stretches and light cardio (5 minutes)
  • Fielding Drills: 4 sets of 20 ground balls (work on proper fielding technique and quick release)
  • Base Running Drills: 6 sets of 60-foot sprints (focus on explosive starts and quick turns around the bases)

Day 5: Core and Stability Work

  • Warm-up: Dynamic stretches and light cardio (5 minutes)
  • Medicine Ball Throws: 4 sets of 10 reps per side
  • Russian Twists: 3 sets of 20 reps (use a weight that challenges you)
  • Planks: 4 sets of 30 seconds (rest 1 minute between sets)
  • Leg Raises: 3 sets of 15 reps

Day 6-7: Rest and Recovery

Take the weekend to rest and recover from the week’s training.

Conclusion

Congratulations, baseball players! You’ve completed the best 12-week off-season workout plan designed to take your game to the next level. This program combines strength training, speed and agility drills, plyometrics, and sport-specific training to ensure you’re at your peak performance come game time.

Remember, consistency and dedication are key to seeing results. Listen to your body, and if you need extra rest or recovery, don’t hesitate to take it. Always maintain proper form during workouts to prevent injuries and consult with a healthcare professional if you experience any pain or discomfort.

Stay motivated, work hard, and you’ll be ready to hit the field with confidence and power. Let’s make this upcoming baseball season one to remember!

FAQs

  1. Can I perform this workout plan during the in-season?  While some elements of the workout plan can be incorporated into your in-season training, it’s essential to prioritize game performance and recovery during the season. Consult with your coach or a sports performance specialist to adjust the plan accordingly.
  2. Should I lift heavy weights during the off-season?  Building strength is vital, but it’s essential to focus on proper form and technique rather than lifting heavy weights. Gradually increase the resistance as you progress and ensure you maintain control throughout each exercise.
  3. How often should I do arm care exercises?  Throwing arm care exercises should be done 2-3 times per week to improve arm strength and prevent injuries. Be consistent and follow a well-structured program to see the best results.
  4. Can I add more core exercises to the plan?  Absolutely! Core strength is crucial for baseball players. Feel free to add more core exercises, such as bicycle crunches, reverse crunches, or cable woodchoppers, as long as they don’t compromise the overall balance of the program.
  5. Can I do extra speed and agility training?  It’s essential to balance speed and agility training with adequate rest and recovery. If you feel like you need more, consider adding an extra speed and agility session each week, but always listen to your body and adjust accordingly.
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Online Hitting Lesson Swing Analysis Program To Increase Bat Speed And Power For Baseball Softball

Online Hitting Lessons Swing Analysis Increase Bat Speed And Power Program For Baseball & Softball

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Discover this online hitting lessons swing analysis program to increase bat speed and power for the baseball and softball swing.

The Sooner You Use These Baseball Exercises the Better

 

 

I was working on a feedback session with one of my online lessons Austin, from SoCal, the other day…

And I realized that yes, most of the time, fixes are swing specific, but other times…

It can be suggesting a corrective exercise to help stabilize the core better during the swing.  In this post, I’m going to walk you through:

  • The late torso “tip”, and then
  • How to correct it with two simple baseball exercises…

 

The Late Torso “Tip”

Watch the quick analysis video above…

Basically it’s a late tipping of the torso towards the plate, at the waist.  This can cause the head to lay parallel to the ground obstructing vision.  Sometimes, the back shoulder and ear get closer to together (like Derek Jeter), which breaks, what Dr. Kelly Starrett calls, spinal integrity, and will bleed force at impact.

This can be caused by a dysfunctional Quadratus Lumborum (or QL).  And, according to Thomas Myers of Anatomy Trains, an imbalanced Lateral Fascial Line.

 

How To Correct it with Two Simple Baseball Exercises

Here are the two exercises to help with lateral core stabilization during the Final Turn:

  1. Side Plank (specific) – or CLICK HERE to view a side plank laying on the forearm (if you have wrist issues).
  2. One-Sided Farmer’s Walk (integrated).

Here’s what the acute variables look like (for both baseball exercises)…

  • Week-ONE: 2 sets X 45 secs ea. side,
  • Week-TWO: 2 sets X 60 secs each side,
  • Week-THREE: 3 sets X 45 secs ea. side, and
  • Week-FOUR: 3 sets X 60 secs ea side.

Do these baseball exercises horizontally.  In other words, do a set of side planks (both sides), followed by a set of one-sided farmer’s walks (both sides).  Rest 60-seconds, then move onto set #2.

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Hip Mobility Exercise Program For Better Baseball & Softball Pitcher Hamstring Flexibility

Best 16-Week Hip & Shoulder Mobility Exercise Program For Baseball, Softball, & Pitcher Athletes

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Discover the best 16-week hip mobility, shoulder mobility, and core stability exercise program for baseball and softball athletes, in addition to pitchers.

8 Exercises To Help Fix Hitting Imbalances In 16-Weeks

In this post, I want to answer the following reader suggestion for future content on the HPL  blog:

“Exercises for imbalances created by hitting.”

I include the following corrective exercise strategy in The Truth About Explosive Rotational Power online video DIY hitting course.

And part of The Feedback Lab online video lesson program is prescribing a formulation of these exercises depending on what I see that’s possibly limiting range of motion for my local and online hitters.

A little background on my 10+ years in the corrective fitness industry:

  • Certified by the National Academy of Sports Medicine (NASM),
  • Certified with Corrective Exercise Specialist (CES) through NASM,
  • Certified through the Functional Movement Screen (FMS),
  • Yoga certified through YogaFit, and
  • Youth Fitness Specialist (YFS) certified through the International Youth Conditioning Association (IYCA).

In Baseball & Softball, Imbalance is Not Only Tolerated, but Promoted

I was a right handed hitter and thrower for all 17-years of my playing career ending at Fresno State.

You don’t go to the gym and pick up a 30-pound dumbbell, do 100 bicep curls with your right arm, and then go home…do you?

People would think you’re nuts!

But think about what we have our players doing on the diamond…

How many swings and throws does a baseball or softball athlete take everyday, or at least every practice, without doing the same amount of repetitions on the opposite side to balance out?

It just doesn’t happen this way, right?! At least if we’re like most hitters that don’t switch hit.

My best friend and teammate, who was a switch hitter in college, would argue hearing me say this, but…

The ONLY advantage a switch hitter has over a dominant side hitter and thrower, like me, is a more balanced body.

The advantage IS NOT seeing a breaking ball “come into” the hitter.

Ted Williams and Babe Ruth did just fine batting left handed their whole career.  And I think Miguel Cabrera, Mike Trout, and Jose Bautista will do just the same batting right handed for the rest of their careers.

However, when it comes to body balance, all these hitters NEED to be doing something else to counter-balance the imbalance inherent in baseball and softball.

 

The Hitting ‘Governor’

What happens is what I call the Hitter’s ‘Governor Affect’.  Bus engines have what’s called a Centrifugal Governor in the engine to keep the bus from going too fast.

Here’s an example of how this works…

One of my other good friends who played baseball at Pepperdine, demonstrated this with his 2001 Chevy Silverado…

In the summer, we were in his truck driving to Calabasas for a party at his apartment with his roommates, when he said, “Watch this…”, and proceeded to put his pedal to the metal…

I saw his odometer climb until it approached 90-mph on HWY-101, when the engine automatically down shifted, and I saw the odometer drop 20-mph in the matter of a few short seconds.  CRAZY!  At the time, I never knew anything like that existed.

Our brain does the same thing to our bodies when there’s a hip mobility, shoulder, or ankle mobility issue.  Sometimes there are more than one issue that needs to be addressed, in order to raise the limit of the brain/body’s own Centrifugal Governor.

 

How-to Fix an Imbalanced Athlete?

I’ve mentioned in a past post, the SIX most balancing disciplines to participate in are:

  1. Martial Arts,
  2. Gymnastics,
  3. Olympic Lifting,
  4. Yoga,
  5. Dance, and
  6. Swimming…

What if your hitters haven’t participated in any of these athletic endeavors for at least 3-5 years?

I’m presenting a 16-week corrective exercise program helping to make dysfunctional movement functional, in baseball and softball athletes, enabling them to move better, and as a result, will perform better.

This is NO joke!

Ask any bone Doc why they’re getting an increase in injured baseball and softball players over the past decade, and I bet you they’ll say overuse and imbalances.  Studies and research are showing that present day athletes spend 85% of their day sitting!!

AND, the sport of baseball and softball isn’t known to be the most active of sports.  Awhile back, I read another study that accumulated all the ‘active’ movement time in a 6-inning game, and I remember it concluding a total of about 4-minutes…

That was shocking to me!  I didn’t realize how ‘lazy’ my favorite sport was.

But that’s our reality, so we have to take care of our athletes…

Here’s the 16-week program to getting young athletes to move better, so they perform better (in order of highest to lowest priority)…

Weeks 1-4: Hip & Shoulder Mobility

Passive Leg Lower
  • Do once daily,
  • Weeks 1-2: 2 sets X 12 reps each leg, AND
  • Weeks 3-4: 2 sets X 15 reps each leg…

 

 

8-Way Shoulder Circles
  • Do 2-3 times daily
  • Three circles clockwise and counterclockwise at each shoulder position
  • Keep reps slow and controlled…

 

 

Weeks 5-8: Rotary Stability (Braking Systems) & Core Stability

Bird Dogs
  • Do once daily,
  • Add band resistance if necessary,
  • Weeks 1-2: 2 sets X 12 reps each leg, AND
  • Weeks 3-4: 2 sets X 15 reps each leg…

 

 

Super Plank
  • Do once daily,
  • Weeks 1: 1 set X 30-45 second hold,
  • Weeks 2: 1 set X 45-60 second hold
  • Weeks 3: 2 sets X 30-45 second hold
  • Weeks 4: 2 sets X 45-60 second hold, and
  • CLICK HERE for the Plank-Up progression if needed…

 

 

Weeks 9-12: Ankle Mobility & Glute Activation

Ankle Circles
  • Do 2-3 times daily
  • Three circles clockwise and counterclockwise at each ankle position
  • Keep reps slow and controlled and reach into those ‘corners’…

 

 

Single Leg Floor Bridge
  • Do once daily,
  • Add band resistance if necessary,
  • Weeks 1-2: 2 sets X 12 reps each leg, AND
  • Weeks 3-4: 2 sets X 15 reps each leg…

 

 

Weeks 13-16: Hurdle Step & Squatting Patterns

Super Mountain Climbers
  • Do once daily,
  • Incline to regress OR decline to progress intensity,
  • Weeks 1: 1 set X 30-45 seconds,
  • Weeks 2: 1 set X 45-60 seconds,
  • Weeks 3: 2 sets X 30-45 seconds, and
  • Weeks 4: 2 sets X 45-60 seconds…

 

 

Squat Pattern Progression
  • Do once daily,
  • Weeks 1-2: 2 sets X 12 reps, AND
  • Weeks 3-4: 2 sets X 15 reps…

 

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Multi-Sport Vs Early Specialization: Why Bad, Dangers Of, & Injuries In Young Child Athletes

Multi-Sport Vs Early Specialization: Why Bad, Dangers Of, & Injuries In Young Child Athletes

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Learn more about multi-sport versus early sport specialization…why it’s bad, the possible dangers of early sport specialization, and injuries found in young child athletes who specialize in one sport.

The Biggest Lies In Early Sport Specialization

I may be shooting myself in the foot on this one, but I feel it is my duty to educate parents and coaches that today, early sport specialization is an epidemic among younger athletes.  And it’s caused by a paper tiger need to stay competitive.  Nothing fires me up more than coaches NOT allowing their players to play other sports throughout the year.

In this post, I’ll address these three things:

  • Smart Coaches Focus on Long Term Athlete Development,
  • Stop Early Sport Specialization, and
  • Why Early Specialization in Baseball or Softball May Be Dangerous to an Athlete’s Health.

 

Smart Coaches Focus on Long Term Athlete Development

I feel bad for oblivious parents in youth baseball and softball nowadays.  Their motivation to “catch-up” to the competition is HUGE because they don’t want to see their child sitting on the bench.  And rightfully so.

So, what is a parent to do?  Spend $100-200 per month on a travel team that promises tournament play every weekend, plus three practices during the week…all year long!  The goal is reps, reps, reps.  That’s how they see getting to the 10,000 hour mark of sport mastery.

I’m here to tell you this approach is VERY misled.

When I hear this, I see these parents spinning their tires.  Sure, they may get to those 10,000 hours, but at what cost?

And does it really take 10,000 hours?

You’ll find out shortly…

Be honest with yourself,

Do you subscribe to the 10,000 hour rule of “the more reps the better”, I talked about earlier?  You’ve read The Talent Code right?

Well, like 3-times NY Times best selling author, Tim Ferriss, says in the video above, most of the time people are spending their 10,000 hours of “deliberate practice”, practicing the wrong things.  In this since, it’s not how you study, but what you study that counts.

What do we study then?

Human movement rules that are validated by science.

It’s doing the right things, and then doing those things correctly.

So, what does Long-Term Athletic Development look like?

It’s diversifying an athlete’s movement background early on.  Let’s look at a Scandinavian Study that will shock you…

SCIENCE-BASED TRAINING:

Improve your hitting strategy dramatically by applying human movement principles.

Learn not only how and what to train but also the science behind the methods.

Right Course For You? Take Quiz Now

Stop Early Sport Specialization

Early Sport Specialization

Photo courtesy: IYCA.org

Wil Fleming from the International Youth & Conditioning Association (IYCA), which I’m a member of, put out a post that highlighted a recent Scandinavian Study that several researchers (Moesch, Elbe, Haube and Wikman) published in the Scandinavian Journal of Medicine and Sport Science.

The researchers asked elite athletes and near elite athletes to answer questions about their experiences in athletics regarding their training and practice throughout their career:

  • The near-elite athletes actually accumulated more hours of training than the elite athletes prior to age 15.
  • By age 18 the elite athletes had accumulated an equal number of hours training to the near elite athletes.
  • From age 18-21 elite athletes accumulate more training hours than near elite athletes.
  • Elite athletes said that they passed significant points in their career (first competition, starting a sport) at later dates than the near elite athletes.

What the Scandinavian Study suggests is early sport specialization was found to be a likely predictor of classification as a near-elite athlete.  According to the aforementioned IYCA article link,

“Despite much evidence that early specialization can lead to higher levels of burnout and dropout, many coaches still believe that the only way athletes can reach 10,000 hours of deliberate practice is to begin specialization at an extremely early age.”

What’s more…

According to David Epstein, in his book The Sports Gene: Inside the Science of Extraordinary Athletes, it’s a hardware AND software issue.  Not just nature OR nurture, but both!  You can’t have the latest greatest software on a 5 year old computer, just like you can’t have the latest greatest computer running Windows ’98.

Young athletes MUST develop the hardware early, between ages 10 and 15 years of age, which means playing other sports that aren’t one-side dominant like baseball/softball, golf, or tennis.  Ideally, Martial Arts, Dance, Gymnastics, Swimming, Football, Basketball, etc.

This updates the hardware.

Then, from 16 to 18 years of age or so, it’s smart to start specializing, so the athlete can update their software for that sport.  From David Epstein’s research, athletes that generalized early on, did better at the sport they specialized in later, than athletes that specialized in the same sport early on.  The latter may have more sophisticated software, but their running it on a 5 year old computer.

Here’s evidence, validated by science, that the 10,000 hour deliberate practice rule can be misleading.  The key is a well-rounded movement experience for young athletes, at least if you want to give them a better shot at achieving the elite athlete status.

This is Long-Term Athlete Development in a nutshell.

Why Early Specialization in Baseball or Softball May Be Dangerous to an Athlete’s Health

Tommy John Surgery

Photo courtesy: Health.HowStuffWorks.com

This was my story with baseball…

I played 17 years of baseball as a right handed hitter and right handed thrower.

At the time, taking reps on my left side, to me, was a complete waste of time.

Imagine going to the gym everyday and doing one hundred-fifty bicep curls with a 30-pound dumbbell using your right arm only.

This next statement will get me in A LOT of hot water with my switch-hitting teammates…

But switch-hitting DOES NOT give as big a competitive advantage that everyone thinks.  Of course, switch hitting from the standpoint of a coach writing a competitive lineup, or that switch-hitters are more balanced athletes from a human movement perspective, sure.  But not to the performance of the individual hitter.

Before you get upset, think about it…

Did Babe Ruth feel the need to switch hit?  How about Ted Williams?  Do you think Miguel Cabrera, Mike Trout, or Andrew McCutchen feel the need to see a breaking ball “come into” them?

No.

A hitter will collect data and make adjustments accordingly, whether they’re facing a righty or lefty pitcher.

Not only is baseball or softball one of the most imbalanced sports you can play, but it’s also one of the least active, next to golf.  I read or heard a study somewhere that analyzed the action in a 7-inning baseball game, and on average, a player will have 4-minutes of real activity.

Now, that’s saying something about the state of this sport!

Heck, want to know my thoughts on the increase in pitcher Tommy John surgeries?

Check out this post from Grantland.com titled, “The Tommy John Epidemic: What’s Behind the Rapid Increase of Pitchers Undergoing Elbow Surgery?”

Is the cause:

  • Low/high pitch counts?
  • The move to the 5-man rotation?
  • Faster arm speeds?
  • The angle of the elbow during the throw?  OR,
  • “Unnatural” torque produced by the body in an overhand throwing position (versus underhand)?

In the grand scheme of things, I believe it’s none of these.  The damage is being done much sooner than this.

The damage is being done when young athletes are choosing (or being forced, in the case of less informed High School coaches) to specialize in one sport.  The above bullet points are just the straws that break the camel’s back…or ahem, elbow.

I ask all my new hitters what other sports they play or participate during their hitting evaluation.  Here is a list of sports developing a diversified (GOOD) or specialized (BAD) movement athlete…

GOOD (well rounded sports):

  • Gymnastics (recommended),
  • Dance (recommended),
  • Martial Arts (recommended),
  • Soccer,
  • Football (everyone but kickers and quarterbacks), and
  • Basketball.

BAD (one-sided sports):

  • Baseball/Softball,
  • Football: kickers and quarterbacks,
  • Tennis,
  • Golf,
  • Volleyball (serves and spikes), and
  • Olympic Throwers & Shot Putters.

Okay, so what can you do if you’re a parent or coach stuck in this rat-trap?  Three things:

  1. On the 10,000 hour deliberate practice rule – it’s not about reps, reps, reps.  It’s not how you study, but what you study that counts.  Make sure the hitting information you’re learning is validated by science.  For coaching resources, look into the IYCA I mentioned earlier, and the Positive Coaching Alliance.
  2. Early Sport Specialization – DON’T do it!  The Scandinavian Study proved that young athletes who specialize early will most likely experience burnout and dropout, along with limit the level they can achieve in their sport.
  3. Higher Injury Rates – you’re making a BIG mistake when you decide to play only baseball or softball.  Make sure to play other balanced sports that I mentioned in the “GOOD (well rounded sports)” section above.
8 Comments/by
Kinetic Arm Path Protective Sleeve

Kinetic Arm Path Protective Sleeve For Baseball & Softball Pitching | Perfect Throw Trainer 2022 Review & Discount Code

We interview the Kinetic Arm founder Jason Colleran, and discuss his arm path protective sleeve for baseball pitchers.  This is a great review of the best perfect throw trainer in 2022, AND we have a discount code for you!

The Kinetic Arm Interview With Coach Jason Colleran

 

 

 

In this interview, we discuss the following:

  • Many things that differentiate you from others and it’s MAT, explain MAT a little bit…
  • Talk a little bit about some of the things you’re seeing out there the pitchers that are coming to you…
  • “I’ve got one research paper with 3D mathematical models showing you need over 2000 pounds of force, as compression shearing to get even a 1% change in length. And a 1% change in length for, ligaments that’s called a grade one strain or sprain.”
  • Is all stretching bad or is there a time and a place for it?
  • What’s your view on weighted ball throwing programs?
  • What’s your view on the force plate metrics some experts are relying on?
  • The Kinetic Arm reduces stress on elbow-shoulder and guides arm into the right positions, is that a fair assessment?
  • And pitchers are using the Kinetic Arm to rehab Tommy John surgery?
  • Is the Kinetic Arm available in youth sizes yet?
  • Where can people find you, Jason?

CLICK HERE to download the PDF transcript of the interview.  CLICK HERE if you wanted to listen to this on the Swing Smarter Hitting Training podcast.

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How To Increase Body Rotational Power With Strength And Mobility Exercises For Baseball & Softball

Body Rotational Power Thoracic Spine Strength, Mobility, & Stretching At Home Exercises For Baseball & Softball

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Learn how to improve your body rotational power with thoracic spine strength, mobility, and stretching exercises you can do at home for baseball and softball players.

Where Stride Landing Counter-Rotation Is And How To Get It (Flexibility & Strength Exercises)

 

 

This video post is going to answer the following reader question:

“What flexibility work do you do with your trainees to enhance counter-rotation of the torso as the foot lands open?”

This questions stems from how I teach hitters to ‘show their numbers’ to the pitcher during the load, as close to stride landing as possible.  But for this to work, here’s the kicker, the hitter MUST land open with the bottom half…front foot open between 45 and 60-degrees.

This creates what some coaches call torque, or counter-rotation of the shoulders-to-pelvis.  These are basic walking mechanics of the spine…and is why, as your right leg swings forward, so does your left arm.  How do we optimize this action with our hitters using flexibility and strengthening?

SCIENCE-BASED TRAINING:

Improve your hitting strategy dramatically by applying human movement principles.

Learn not only how and what to train but also the science behind the methods.

Right Course For You? Take Quiz Now

I’m about 8-weeks into an online gymnastics strength training course through GymnasticBodies.com myself.  I’ve finished their Fundamentals course, and currently working through their Handstand course.

GymnasticBodies.com Fundamentals Course Deal

Photo courtesy: GymnasticBodies.com

CLICK HERE to get $25 OFF full price of $100 for their Fundamentals course.  I don’t get paid if you purchase the course.  I just LOVE what they’re doing, and believe ALL hitters MUST be engaging in this type of mobility and strength training.

(PLEASE NOTE: I’m not sure how long this deal will be up, so jump on it!)

Why am I putting myself through this training?

#1: as my wife will tell you, this is a gross obsession of mine.

And #2: I wanted to pick up a few things about body-weight training mobility and stability for my hitters.

One of my guiding principles is if you aren’t growing, then you’re dying.

And if you’re a coach that takes mentoring young athletes seriously, then you MUST be subscribing to the same proactive learning principles.

So, in the above video, we go over:

  • Rotation v. Anti-Rotation (acceleration v. braking systems)
  • Rotation stretch – hold each side for at least 30-secs
  • Rotation strengthen:
    • Windshield Wipers – do 10 repetitions each side
  • Anti-Rotation strengthen:
    • Side Plank (anti-side bend) – start off with holding for 30-secs, then increase by 15-secs after mastery
    • 3-Point Plank (anti-rotation of pelvis) – start off holding for 30-secs, then increase by 15-secs after mastery.

ENJOY!

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