Posted on February 16, 2014
In the video below Trevor takes two baseball players through a series of functional warm up drills and stretching exercises to strengthen the calves, thighs, hips, glutes, and core.
These drills and stretching exercises are great for outdoor and indoor training. Use this training for your in season and off season baseball training.
Balance and Core Lunge and Twist: Notice the front knee is out over the foot as the baseball players twist from side to side. It is important to work on balance as well as keeping the chest up.
Medium Soldiers: A soldier warm up drill looks like the baseball player is marching. You will start with low knee rises and as you get going you will raise the knees up higher while the arms swing with the opposite leg. Remember to start nice and low and then drive the knees up as the height level increases. The goal is to increase to max height raising the knees as high to the shoulders as possible. This will increase quad strength and hip stability.
Back Hurdle Walks: This warm up and stretching drill is designed for athletes to open up their hips as they bring one of their knees up and out to the side to step backwards. Hurdle walks are great for stretching and strengthening the Hip Flexor. Do not try to rush each step. Work on as big a distance as possible while rotating the hip flexor to go backward. We like to think about it as opening up the gate. Swing the hip flexor all the way open for a great warm up and stretch.
Forward Hurdle Walks: This is the same type motion but baseball players will rock the hips back, open up the hip flexor to come around in a forward circular motion. When your rotating side foot is set back down, shift your hips, switch to the opposite side, and keep it one constant motion.
Reverse Lunge: Start by lunging back with your right knee to almost touch the ground and reach back with your left hand to touch the right foot and switch sides and then switch sides lunging back with the left knee while with the right hand reaching back to touch the left foot. Throughout all of these drills work on balance and functional strength. This is a great drill for firing your muscles in the glutes and developing hip strength.
Next, unclip the bands. Make sure to contact the unclipped bands to one side so they do not flop around. Now, perform the soldiers without resistance and feel the difference. You will notice your increased flexibility and functional movement. Once the bands are unclipped always work for full range of motion. This will fire the muscles and help with injury prevention. Clip the bands back on and drive the knees up to perform karaoke. Make sure to go for knee height instead of distance. Next, perform high knees working on quickness while driving the knees up and then immediately drive the legs back for reverse bounds in the reach back run.
Unclip the bands again and perform high knees without resistance. The purpose of high knees is not to cover more ground it is to explode up. Next, perform the reverse bounds without resistance. Without resistance the idea is to really reach back as far as possible to get the best possible results.
Finally, clip up again and perform a glute walk. Spread out sideways keeping the legs wide in an athletic stance and take small steps sideways keeping the knees and feet out wide. Make sure you do not bring the feet together. The resistance adds the next level dimension. Keep your chest high, its all in the butt / glutes. This is great for balance and hip stability.
Baseball training with Myosource Kinetic Bands resistance training system allows baseball players to perform exercises that work on flexibility, core, balance, strength and power that focus on multiple movement planes.
Baseball is a sport that requires movements that are a combination of lateral and rotational movements. If a baseball player has weak glutes they run into many inefficiencies and difficulties in their movements. It just makes sense that when training a baseball player it is important to train in a baseball fashion, as well as a general skill building fashion. Building a baseball, or softball, player's speed, agility, and core strength will take that player to the next level
Myosource Kinetic Bands allow baseball players to perform all of their stretching, warm-up, strength building, speed training, and skill training while wearing the bands. These bands do not restrict or limit any movements so baseball players can pitch, hit, catch, and field while wearing the bands. You will feel and see the difference in your training.