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Quick Lateral Movements

Baseball is a sport that involves a great deal of lateral movement, making it important for players to work on speed and footwork to improve mobility from side to side. Building core and lower body strength will help baseball players improve reaction time, as well as stability.

The Myosource Kinetic Bands provide players with the ability to use their own body weight to train. The resistance allows the baseball players to develop muscle strength and power to remain stable and balanced while performing quick lateral movements. The proper technique and form will increase speed, stability, and body control, enabling a baseball player to move more effectively. The Myosource Kinetic Bands are an easy-to-use tool for helping baseball players become faster in lateral movements and speed. The bands will strengthen the hip flexors, increasing a baseball player’s strength and explosive power.

Why Lateral Movements are Important for All Positions

Every position in baseball requires lateral movements. Powerful lateral movements require excessive strength in the legs, thighs, hips, glutes, abs, and back. A baseball player must have strong hip flexors and a quick first-step to be able to successfully shuffle from side to side, as well as backwards and forwards.

Training Drills to Promote Quick Lateral Movements

Drop Step

Baseball infielders and outfielders often have to change direction and race to the area the ball is heading. For outfielders this can occur when a ball is hit in the gap or deep overhead, while for infielders this can occur when a pop fly is hit overhead but not deep enough for the outfield to attempt. The players must be able to master the drop step in both directions, which requires opening theihips and using the entire body’s strength.

Coaches and trainers should have the baseball players practice directional drop steps by pointing in a certain direction to tell them which way to go. After practicing without the ball, begin throwing the ball over the heads or in any gaps so the players are forced to drop step and work on technique and form.

Side to Side Movement

Moving from side to side is something infielders often do when fielding ground balls. The best scenario is when an infielder is able to side shuffle to get in front of a ground ball.

Coaches and trainers can use fast ground ball throws to work on a player’s technique and form, as well as keep them moving quickly.

Lateral Movement for Catchers

Catchers must have quick lateral movements and great footwork to do things such as blocking throws and bad pitches. Practicing and performing drills in the Myosource Kinetic Bands will work a catcher’s hamstrings, thighs, hips, and glutes to strengthen the lower body and core for stronger and quicker lateral movements.

Lateral Jump Training with the Resistance Bands

The baseball player will put on the Myosource Kinetic Bands and stand on the right foot then jump laterally to the left as high and wide as possible, landing on the left foot. Remain on the left foot for a 3-5 second count and then jump back to the right foot. Continue to jump laterally, holding each jump for 3-5 second before switching legs. As a player becomes stronger and quicker laterally, they will no longer need to hold each jump for 3-5 seconds, but instead immediately jump back and forth. Perform these jumps with resistance and then immediately without resistance. The baseball player will instantly feel the powerful difference.

Side to Side Lunges:

The baseball player will put on the Myosource Kinetic Bands and get into an athletic stance. Lunge to the side while making sure the thigh is parallel with the floor then stand up and repeat the steps on the other side. Continue lunging from side to side, making it a continuous motion and keep the back and head up for control. Repeat this drill without resistance immediately after doing it with resistance.

Once the baseball player is comfortable with the side to side lunge they can add a step to the lunge in both directions. The baseball player will get in an athletic stance while wearing the Myosource Kinetic Bands. Place two cones or markers about 10-12 yards apart. The baseball player will do a quick cross over step to move to the other end and quickly change direction by crossing back over laterally to go back to the starting point. Complete several times and then complete without resistance.

Link Back to Baseball Main Page for resistance training information, tips, aids, and videos

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Lenexa, KS 66215
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