Professional Baseball Strength & Conditioning

Posts Tagged ‘core’

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...

In the words Yogi Berra, “you can see a lot by watching”. Over the years, I have learned a lot by talking with and watching opposing strength and conditioning coaches as they put their teams through pre- and post-game warm-ups and workouts. The following is a good, multi-plane, multi-joint, total body, warm-up...

For years, athletes and strength coaches both within and outside the sport of baseball believed that the best way to increase core strength and reduce the risk of low back injuries was to perform multiple sets and reps of exercises in which the athlete flexed and/or rotated the lumbar spine. Now, due in part, to the...

Everyone in the game of baseball understands the importance of core strength and stability. Hitting and pitching coaches empirically know that the core is where power comes from. Scientists have shown that core strength and stability are necessary to prevent injuries, improve mobility and optimize performance (1, 2)....

I can’t tell you how often I hear someone at the end of the workout say something like “I need to do more abs; I want to get a six-pack.” The truth is that passing on a six-pack is a better way to get a six-pack than doing 600 sit-ups. The key to abdominal definition is the visibility of the abdominal musculature, not...

The following two exercises can be used as core drills to work the total body from the ground up. They are baseball-specific because they force you take the forces produced in the lower body and transfer them through the trunk to the upper body where they are applied to the ball. Both drills train the legs to explode,...