All Your Heart Athletics

Here are 5 exercises I use to help my players drop their 60 times

Explanation 👇

A lot of players will pronate their throwing wrist out of the glove because we’re taught the “bunny ears” thing growing up.

This is an issue because if the wrist is pronated it’s likely the humerus will be internally rotated as well.

When the humerus is internally rotated it limits the humerus’ ability to both flex and abduct at the shoulder (key movement in the throw)

When guys stop pronating straight out of the throw it typically leads to less shoulder discomfort and better velocity.

Setup of the sprint can shave time off your sprints.

Here’s how I have my guys set up with their sprints that have helped them drop 60s and steal more bases

Hip extension is a key piece of our baseball programs

We address this piece with both strength with one foundational exercise being sumo deadlifts. And with rate of force development (power) with both loaded and unloaded jumps.

More explanation 👇

The scap moving properly and strength with the muscles around it is key.

When we raise our arm overhead our shoulder blade rotates up to allow the humerus to rotate up fully as well.

If the shoulder blade is not able to rotate well or isn’t stable then that can lead to risk of injury.

The lats are a key mover in the throw so it is common for them to be tight, so when the lats become tight it can limit overhead movement because the lats help the scapula downwardly rotate.

Avoid these mistakes during summer ball

Here are some exercises I love using with my baseball players

Plyometrics for baseball 🚀

here are two plyometric session sessions. You can immediately add to your workouts.

Session one:
-Broad jumps
- lateral broad jumps
- vertical jumps

Session 2:
– Triple broad jumps
– Rebound skater jumps
– Repeated vertical jumps

For all exercises do three sets of three max effort, reps, and rest for two minutes between sets.

Follow for more ways to build your tools and stay healthy for Baseball.

What is the stretch shortening cycle?

The stretch shortening cycle is how the body produces a fast, powerful movement by using a quick stretch of the muscle/tendon before it contracts.

It has three main parts:

– Elastic energy gets stored in the tendon following a stretch of the muscle/tendon (hip shoulder separation creates this stretch.)

-following an amortization (transition phase) that potential energy stored in the tendon is converted into kinetic energy (upper half rotating through in the swing)

- One of the biggest keys of baseball performance is utilizing this principle with good timing and rotation.

If you want more ways to rotate more explosively than comment, “power” for my rotational power guide.