This is a great core stability and rotational movement that we use with all of our baseball and softball players, either in their prep work or within their actual training program! This exercise has a lot of quality components to help stabilize the athlete and create a similar feel to the separation and tension created during the stride phase of the throwing motion.
Start with the band attached to a low post. Your hands should be positioned on the band about 2-feet apart, arms extended out. There are two ways to perform this exercise:
- Perform a lunge and then rotate, keeping the back knee flexed, similar to a true lunge position. Return back to the start position and repeat. This is performed at a more slower speed.
- Start in a modified lunge (back leg straight and hip extended) and then rotate as fast as possible so the arms are out in front of the body. This creates a feeling of separation and disconnect between the pelvis and torso, similar to that of the stride phase of the throwing motion.
You can see in the video below, this athlete has some pelvis movement back at the same time the trunk rotates back to the start position. We know this his first time performing this exercise… and that’s typically what you’ll see with someone who has not done this before. BUT, it also gives us some a lot of information on his ability to sequence these two structures. If he has a difficult time performing this movement in a stationary position, we know he may have issues with it during a throw!
Sequential Summation of Movement
One of our Minor League pitchers, Brendan King was then using this exercise to feel how the rear femur moves during the throwing motion. It really help him a ton! So, we now use this exercise to feel how the femur internally rotates within the acetabulum, before the pelvis rotates…and before the trunk accelerates and rotates. An awesome sequential summation movement!
- Trail leg femoral internal rotation within acetabulum
- Pelvis begins to rotate and continues to rotate
- Trunk/Torso aggressively rotates and accelerates through ball release
Sets & Reps
We usually perform 2-3 sets of 6-12 reps on each side.
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