Strength

Baseball and the Olympic Lifts By Zach Dechant, CSCS, USAW, SCCS One of the most popular questions I get is about using the Olympic lifts with baseball athletes. First off, I came up through my athletic career as well as my early coaching career with the Olympic lifts as a staple.  I even trained as an Olympic lifter...

If you are a young baseball player (or the parents or coach of a young baseball player) who wants to become a better player, you MUST become a better athlete. To become a better athlete, you MUST get stronger, run faster, increase power, improve agility and become more flexible. Baseball skills are important, but to...

Research indicates that the weighted horizontally directed hip thrust is an effective exercise for the muscles of the posterior chain – glutes, hamstrings, calves and back – that can be used to improve performance in the weight room and on the playing field. Hip thrusts have been shown to improve lifting...

RDLs (Romanian Deadlifts), in every form and variation, are a staple in most strength and conditioning programs in high school, collegiate and professional baseball. They are designed to improve tri-planar strength, stability and athletic performance. RDLs are an excellent posterior chain, hip hinge exercise for the...

In my position as a strength and conditioning coach in professional baseball, I am often asked for extra work by players looking to achieve an edge. I understand their requests, as baseball history is littered with stories of successful MLB players who ran the extra miles, did the extra reps in the weight room, and...

Introduction: In athletics, muscles work in coordinated synergies to create movements and accelerate, decelerate, and stabilize forces. Athletic movements that are recruited by the nervous system are termed muscle synergies. Muscles synergies work as a coordinated unit to isometrically stabilize, accelerate, and...

Injuries of the hip and groin among professional baseball players can result in a significant number of disabled list days. In a four-year period between 2011 and 2014, there were 1823 hip and groin injuries that accounted for approximately 5% of all injuries that occurred among MLB and MiLB players1. The most common...

The MD ball has become a staple in almost every functional training program because it is one of the simplest and safest tools for developing total body power from the ground up. Regardless of whether you are performing rotary or overhead movements, the MD ball teaches summation of forces from the ground through the...

Speed Squats, Alternate Lunges, Eagles and Squat Jumps Finisher exercises are designed to kick your butt at the end of the workout. A goal for the off-season, spring training and in-season is to “finish strong”. You want a strong finish for each workout, every practice session, every game and the season. Finishers...

It has been well-documented in the scientific literature and through years of practical experience that a strong posterior chain is essential for successful, injury free performance in all sports. Research has also shown that there are numerous exercises with which to effectively train the posterior chain, each with a...