Strength Conditioning Drill: Ab Wheel Rollout (Baseball & Softball)

Ab wheel rollout focusing on lats and hollow body position. Improves trunk control for better power transfer in throwing and hitting.

Ab Wheel Rollout - Baseball Drill Video

How to Run This Drill

  1. Get set on your knees with an ab wheel.
  2. Focus on your lats and holding a hollow body position. Be hollow - do not sink your hips low.
  3. Roll out long, extending as far as you can control.
  4. Pull back in using your trunk and lats - think about lengthening then pulling in.
  5. Do 4-5 sets.
  6. This drastically improves single leg strength when paired together and improves trunk control for better power transfer.

Coaching Points

  • Focus on lats and hollow position
  • Do not sink hips low
  • Lengthen then pull in with trunk and lats
  • Pair with single leg squats

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At a Glance

Categories
Strength Conditioning
Focus Areas
Core
Age Groups
13-1415-1617-1818+
Players
1-30 players
Difficulty
intermediate

Equipment Needed

Baseball & Softball Sliding Mat, 10 x 3.6 ft, Waterproof Antislip Foldable Slide TrainerSliding Mat

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