Are you a softball or baseball player that needs exercises for increasing power through your legs when performing a swing, throw or during your short burst base running?
There are many muscles through the body that are used through each phase of these activities. By strengthening the legs, hips and core you will be helping your performance in all aspects of the game. Studies show having hip and pelvic control and rhythmicity helps to prevent injuries. Strengthening the muscles used for these activities will result in a stronger more stable swing, more direct throws and faster base running. Sharing also an article from usab.com about 5 exercises to improve power.
Exercises for increasing power of Softball Players
Bird Dog
How to:
– While in a 4 point position (crawling position
– Brace your core by thinking of pulling your belly button towards your spine.
– Slowly lift your right leg and your left arm while trying not to tip your hips.
– Lower right leg and left arm
– Repeat with the opposite side
Parameters:
– 10reps each side x 3 sets
– Rest for 30 seconds between sets
Glute bridges
How to:
– Lay on your back with knees flexed and your feet flat shoulder width apart facing forward
– Brace your core by thinking of pulling your belly button towards your spine
– Squeeze your glutes
– Push through your heels slowly raising your hips toward the sky until your hips are in line with your shoulders and knees
– Hold for 3 seconds at the top making sure to squeeze the glutes
– Return to start positions
Parameters:
– 5 reps x 4 sets
– Rest for 1 minute between sets
Single leg glute bridges (Exercises for increasing power)
If the double leg glute bridge is too simple for you and you want to focus on single leg activities you can progress to single leg glute bridges
How to:
– Lay on your back with knees flexed and your feet flat shoulder width apart facing forward
– Place one leg over the knee of the flexed other leg
– Brace your core by thinking of pulling your belly button towards your spine
– Squeeze your glutes
– Push through your heels slowly raising your hips toward the sky until your hips are in line with your shoulders and knees
– Hold for 3 seconds at the top making sure to squeeze the glutes
– Return to start positions
Parameters:
– 5 reps x 4 sets each leg
– Rest for 1 minute between sets
Lateral walks
How to:
– With elastic Vance around your thighs
– Begin with feet shoulder width apart and toes facing forward
– Slightly been knees
– Side step to one side making sure your toes face forward the whole time
– Resist the band from pulling you in let your opposite foot meet the foot that took the initial step
Moving band down to the ankles will increase the work on the glutes for a more intense strengthening.
Parameters:
– 5 steps each direction x 4 sets
– Rest for 1 minute between sets
Core twists (with a band)
How to:
– Position the band at chest level so you aren’t reaching up or down
– Standing tall facing sideways (you will switch directions) with core tightened walk away from the wall so that the band is tight
– With your knees shoulder width apart and a slight bend in the knees straighten out arms directly in front of you
– Pull the band across your body making sure that your hips maintain their direction forward
*keep the core tight
– Complete repetitions on one side then switch directions
Parameters:
– 5 rotations each direction x 3sets
– Rest for 1 minute between sets
Lateral Skaters (Exercises for increasing power)
How to:
– Begin in a partial squat with feet shoulder width apart
– Weight should be focused through the heels, quads, glutes and core
– Start by taking large steps side to side focusing on controlled deceleration
– The trailing leg will come behind the landing leg tapping the floor is needed
– When the landing is easy without losing balance increase the size of the steps until you are having to jump from side to side
– Hold for 3 seconds then repeat on the other side.
Parameters:
– 5 reps x 4 sets each direction
– Rest for 1 minute between sets
Are you ready to perform at your optimal level by exercises for increasing power? Contact Doctor of Physical Therapy, Mary Kate Casey at our Chicago, IL clinic today! Through our movement analysis, we can assess hitting and throwing mechanics and help you improve performance and reduce your risk of injury. Give PREP Performance Center a call at 773-609-1847 for more information on our movement analysis program!
