Posts Tagged ‘core’

Assessing anti-rotation pillar strength is important prior to loading the spine with torsional activity. From a tall plank position, you can assess torsional control by observing this test/exercise. Beyond observation, this technique can be used a conditioning exercise to improve anti-rotational pillar strength and...

It is always preferable to include exercises that activate the gluteus maximus and medius in training programs. Research has shown that poor hip activation/control leads to frontal plane knee collapse and may lead to excessive strain on the knee. In a previous posting, I discussed the side plank with hip abduction as...

Hitting an oversized tire with a sledgehammer is an inexpensive, but extremely effective, closed kinetic chain exercise that allows you to increase strength and power in the muscles of the hips, legs, trunk, shoulders, arms and hands.  And, because you do it from a standing position, it has a positive transfer to the...

In an earlier posting, “Sledgehammer Training for Baseball – The Overhead Swing”, we discussed the benefits of sledgehammer training and outlined the procedures used when hitting an oversized tire with a sledgehammer with an overhead swing.  This posting will outline how to perform the sledgehammer diagonal...

We know that improving hip strength and stability are important parts of most corrective exercise and general training programs. With limited time for training sessions, it’s important to know which exercises produce the highest muscle recruitment. We know, for example, that: 1) performing side planks with hip...

The following sequence of three dynamic, multi-plane warm-up exercises has several important functions when preparing to train and compete. First it will increase muscle temperature. Second, it will actively work the muscles of the hips, shoulders and thoracic spine (T-spine) through a full range of motion. Third, it...

The medicine ball slam is an explosive, “toe nails to finger nails”, total body exercise that helps you develop the strength, speed and power needed to efficiently develop, transfer and apply forces from the ground up. Because it is performed from a standing position, it also enhances weight shift, posture,...

The key when using MD balls to improve strength and power is to keep the volume low (2-3 sets of 5-6 reps) and the intensity high (max or near max effort on every throw). For best results, train for rotational strength and power at least twice and no more than three times per week with at least one days rest between...

The following exercise was recommended by Vern Gambetta. I have used it with good success, first with the Mets and currently with the Rangers. This exercise has three movement sequences that emphasize the loading and unloading of the hips and hamstrings in the sagittal, frontal and transverse plane. It can be used as...

During the off-season, I try different activities and think about how I might be able to use a few of these new exercises and drills with my players. Two years ago, I attended a “barre class” that used non-impact, small movement exercises to isolate individual muscle groups. One muscle group that these exercises...