Hey guys, this is Coach Chad here at Back In Motion, and today, I'm going to talk to you about how to increase performance in youth baseball players specifically.
The big thing I want to touch upon is strengthening the lower body because that's where baseball players are going to get all their power from when you're throwing a ball, especially when they're pitching or catching.
The lower half of the body is where athletes are getting all their explosion and power to increase that velocity.
So here are a couple of lower body exercises to help increase your athlete's explosion and power in baseball.
Strengthen Lower Body Exercises
This is a great exercise to open up those hips and get more power and explosion through those hips. You're also going to get a lot of power from the hamstrings, the glutes, the quads.
So all you're going to do is, you're going to start bodyweight first off.
Stand upright, with your hands at your hips.
Take a large step backward with your left foot.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor with your right knee positioned directly over your ankle.
Now, if you want to make this harder, we can go front rack position where we grabbed two dumbbells, we load them right here on the shoulders.
This is also going to increase core stability as well because that weight is going to want to try to pull you forward.
Now another great exercise is just traditional squats.
So keeping that butt up, chest up, and then coming back up. The same thing, we can do a front rack squat for that as well, which is going to also increase core stability.
Stand straight with feet hip-width apart. …
Tighten your stomach muscles. …
Lower down, as if sitting in an invisible chair. …
Straighten your legs to lift back up. …
Repeat the movement.
And the last thing is box squats, okay?
By just exploding onto the box and landing nice and softly, that's going to increase explosion to the hips as well.
Load slowly by squatting to just above parallel and bring arms back behind hips to help launch off the ground.
Explode with a strong forward-arm swing, and tuck the knees after you've fully extended your legs.
Land on the box softly, in the same squat depth you jumped with.
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