Summer is finally here which means it’s time for America’s pastime, baseball. Here’s how to build your speed and explosiveness to make the big plays in the field that your team needs.
A-Skips
Skipping drills improve ground force production, running mechanics, hip quickness, upper and lower body coordination and core stability.
How To Do Them
Bring your right knee up in a skipping action, so your left leg is hopping.
As soon as your right heel clears your left knee, drive the right leg down.
You should land on the ball of your foot. Each hop is only a couple of inches off the ground.
Repeat on the other leg
Exercise Prescription
2 sets of 30 meters (advanced athletes will do 2 sets of 50 meters)
Hip Thrust
Under-developed glutes lead to a lack of speed, power, and strength in your lower body.
How To Do Them
Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a pad on the bar can help ease any discomfort with the placement of the bar
Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of the bench.
Extend your hips vertically through the bar, and then reverse the motion to return to the starting position.
Exercise prescription
1 set of 15 reps
1 set of 12 reps
1 set of 8 reps
1 set of 5 reps
Pistol Squat
Builds balance, strength, endurance, flexibility and coordination.
How To Do Them
Hold one leg off of the floor and squat down on the other.
Squat down by flexing the knee and sitting back with the hips.
Pause at the bottom and then reverse the motion, driving through the heel and keeping your head and chest up.
Exercise Prescription
2 sets of 15 reps (each leg)
2 sets of 8 reps (each leg)
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