Baseball drills - Core Strength for Pitchers, Catchers, Infielders, and Outfielders

Baseball drills - Core Strength for Pitchers, Catchers, Infielders, and Outfielders

Posted by Myosource Kinetic Bands on 3rd Mar 2014

One of the most important aspects of baseball is developing core strength. Everything a baseball player does including hitting, throwing, running and rotational movement involves the Core or otherwise known as the trunk. Core strength for baseball players is essential to become the best baseball player you can be. Core strength helps improve hitting, throwing, running and rotational movement from a stationary position. It just makes sense to learn how to train your obliques, abs, hips, and lower back. The goal of every baseball player should be to build explosive power for both offense and defense.

The core is what you move your strength and power through for rapid movements to your arms and legs. Making your core as strong, controlled, and explosive as possible will make a huge difference in your game. There are many benefits of baseball players having core strength.

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Baseball players do not want to spend time on the bench due to injury. The lower back is often injured due to lack of strength, stability, and control. Strengthening the muscles in the lower back and throughout the core will help you become more flexibility and be able to extend your movements to prevent injury to stay in the game. Put on your Myosource Kinetic Bands and lets get started

Myosource Kinetic Bands - Core Strength Exercises:

Side Bridge: This exercise is designed to improve your strength throughout your spine, hips, glutes, abs, and back.

  • Begin this exercise by laying on your right side and elevating your body by pushing up on your lower arm and elbow. This exercise is designed to improve your strength throughout your spine, hips, glutes, abs, and back.
  • Place all your weight on your elbow and feet.
  • Keep your body straight and flat from your shoulders down to your feet throughout the exercise and make sure to swing your hips forward. If your hips are not brought forward you will miss getting the maximum benefit from this exercise. By keeping your spine aligned you will be able to strength your core properly to maximize your strength.
  • The goal is to work up to holding this position for a full minute. Begin with 10-15 seconds and build your way up to a minute.
  • Switch sides and perform the same exercise on the left. Do not take breaks between switching sides.
  • Pointer: The purpose of this exercise is to strengthen the lower back and glutes.
  • Make sure you have on your Myosource Lower Body Kinetic Bands – this will increase your muscle reactions in each movement
  • Begin in your four point stance position
  • Keep your back flat and put your hands in a push up position
  • Lift your right arm forward into the air while lifting your left leg backward up into the air -
  • Hold this position and then back down to starting position
  • When your right arm and left leg are in the air the goal is to maintain a flat position from your right fingertips to your left foot toes keeping your back straight.
  • Perform 10 on each side using your right arm with your left leg and your left arm with your right leg
  • Squeeze the muscles throughout your core to enhance the intensity on the muscles by working through the resistance.
  • Modified Iron Cross: This exercise is designed to work your glutes, fire the hips, control body movement, and work the IT bands.
  • With your Myosource Lower Body Kinetic Bands still on, lay on your back with your arms in a T or Cross position
  • Put your hands flat on the floor to where your fingertips seem to be gripping into the ground
  • Lift your legs up and put them in a straddle position
  • Rock your legs side to side while keeping your hands gripped onto the ground or floor
  • Keep your legs in a straddle position throughout the exercise and maintain your flat hands to put the work on your core muscles which will strengthen your lower back while firing all your core muscles
  • Gradually increase your reps and sets as your increase your strength
  • Why should baseball players build their core strength?

    Many baseball players do not put enough emphasis on core strength and becoming more stable. It is so important for a baseball player to realize that their core is where they get their power. A strong core will make a strong baseball player. A weak core will result in a weak baseball player. Whether you are a baseball player that is working to earn a position or you are a baseball player that is always on the field, core strength will make a difference in your performance on their field and at the plate. You will have to be able to use your core to transfer your strength and power throughout your upper and lower body to improve your hitting, running, sliding, lateral moves, and tracking down a fly ball. There is a reason the core is called the base. It is where all of your moves, balance, and stability come from. If you want to be successful and show your coaches, opponents, and recruiters your skills then develop your core strength by using Myosource Kinetic Bands to become explosive fielding, pitching, and hitting. A strong and explosive core will help you reach your ultimate performance and keep yourself off the bench.  

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