In a previous post I talked a bit about how core training is much more than just crushing abs with crunches and planks. Good core training is about control and management of position using the abs, hamstrings, and a few other muscles. We want to get really strong in positions of neutrality (good posture). I felt like it might be helpful to share a few of our favorite core drills that are great for baseball players. All passwords are Rapidvideo.
1. The Bear. Remember that most baseball players live in a very extended position at rest (think “butt out, chest forward”), and need to learn how to reverse that position. The bear is a great exercise to train in an unloaded flexed position with the spine. This can often help relieve back pain and to restore shoulder range of motion when done properly. The bear also heavily recruits Serratus Anterior, which is a critical muscle to help with control of the scapula, very important for throwers! Be sure to exhale fully and “reach through the floor.”
https://vimeo.com/268039447
2. Supine Hooklying Pullover. This is one of my personal favorite core training drills because it teaches athletes how to control position. In order to do this drill correctly, the athlete must learn how to tuck the pelvis under the ribs, maintain flat ribs, and to breathe with good rhythm. This drill is great for baseball players, because as the arms go overhead, the often-overused Latissiums muscles are lengthened and provided relief. Be sure to exhale sharply and fully, as if you were blowing through a straw.
https://vimeo.com/267846422
3. Glute-Hamstrings Iso. This is a great example of a core training drill that doesn’t focus specifically on the abdominals. Remember that pelvic is extremely important for athletic performance and health. The hamstrings and glutes primarily control the pelvis, and this drill teaches the athlete how to maintain a strong neutral position with the hamstrings. Think “ ribs on top of hips” at all times. This drill can be a good starting point before training other more challenging hamstrings exercises. In addition to training sprinting, training strong hamstrings can help prevent nagging in-season injuries.
https://vimeo.com/270435983
We hope this is helpful! Have a great week, and as always feel free to comment with questions or topic requests!
All the best,
The Rapid Team
www.go-rapid.com
Andrew Gordon, MS, CSCS
Andrew.Gordon@go-rapid.com
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3 Core Training Drills for Baseball
Posted - 07/23/2018 : 07:43:27
