When it comes to core training for baseball, incorporating explosive medicine ball exercises is a great way to work on rotational power that can translate to greater power at the plate and better pitching velocity off the mound.
However, baseball players need to train for stability through the core as well. Lack of stability through the pelvis, hips, and low back can lead to unwanted issues with the lower back and legs. And when problems arise in these areas, it can cause a lot of frustration for baseball players.
One of the best ways to incorporate core stability training is with anti-rotation exercises. Let’s take a look at a few examples that you can include in your next training session.
Quadruped Opposites
Quadruped opposites challenge balance and coordination while requiring good rotational stability of the core to maintain proper form. It is great for athletes beginning a training program or for more advanced trainees to include in a pre-hab routine.
Stability Ball Rollout
The stability ball rollout requires excellent control of the hips and lumbar spine. Many athletes will find that their low back wants to sag toward the floor or that their hips want to rotate. Stay tight through your middle throughout the movement as you would if you were holding a plank.
Pallof Press
With the Pallof press, you want to maintain a neutral spine while resisting rotation. As you push your hands away from your body, the intensity of the resistance will increase and you’ll have to work harder to prevent any rotation. The video shows the exercise being performed with a cable, but you can use a band or manual resistance as well.
Wide Stance Anti-Rotation Chop
The wide stance anti-rotation chop is definitely a more advanced exercise. You’ll need to have a good understanding of body awareness and be able to control various segments of your body separately. Be sure to get those feet extra wide to challenge you even more, keep your hips and torso locked down, and only move the arms through the movement while preventing any rotation through your middle.
Stability Equals Strength
There is no doubt that baseball players definitely need core power to hit and throw harder. But, it is core stability which can help balance out your training with all of those rotational reps you get from swinging a bat, throwing a baseball, or even dominating your medicine ball exercises. Stability equals strength. And staying strong and injury-free keeps you on the diamond and enjoying the game of baseball.
