Power Moves to Increase Speed and Strength
Paul Reddick, Pittsburgh Pirates scout
Baseball is a game of speed and strength. Whether you're a singles hitter, power hitter, a power pitcher or finesse pitcher, you need to have a combination of speed and strength. The problem is most of the workout routines that I see have pitchers and hitters moving very slowly. We want to put our bodies in fast motion.
Think about how a baseball game is played. You almost go from very little action to immediate ballistic action as in a pitcher throwing a baseball, a hitter taking a swing, or a runner having to sprint from one base to another. I have devised five power moves that I know will help you become a more agile, stronger and powerful baseball player.
Power Move # 1 - Squat, to-Jumping, X
Start in squat position with your rear end between your knees. Your knees should be a little bit wider than shoulder width. From there explode up, extending your legs and your arms out forming an X. Make a soft landing and repeat. Do this for up to one minute.
Power Move # 2 - Backwards Roll
Start standing with your feet about shoulder width. Drop down to your rear end, then roll up. Using your hands, point your heels to the sky (lower back should be off the ground) and then come back to a standing position, rolling as fast as you can. You can do this for up to a minute.
Power Move # 3 - Jumping Squat
Start with your arms extended out in front of you with your legs together. Jump as far forward as you can, moving your arms back in a rowing motion. Squat and as soon as your arms come back up and your body straightens out, hop back to the starting position.
Power Move # 4 - Power Push-Up
Set up in a push-up position with your chest low to the ground. Using your arms, spring your entire body and feet up off the ground just about an inch. Come down and absorb the impact in a soft landing.
Power Move # 5 - 10-pound Ball Slam
I love this exercise. Get a 10-pound medicine ball. Your feet are about shoulder width apart. You're going to rock the ball between your legs and then back over your head and then come through and slam it down into the ground. You can repeat this about 10 or 15 times.
These are five great power moves that will help you become a more powerful baseball player.
Paul Reddick co-authored the book, The Picture Perfect Pitcher. He currently is a scout for the Pittsburgh Pirates. In addition, Paul has been a state delegate for USA Baseball and has traveled extensively providing baseball and fitness consultations. Visit www.FreePitchingVideo.com for more info.
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