Strength Conditioning Drill: V Up Throw (Baseball)

Dynamic core exercise pairing a V-up with a ball throw or hold. Develops trunk control and rotational power.

V Up Throw - Baseball Drill Video

How to Run This Drill

  1. Start lying flat on your back with a tennis ball or medicine ball.
  2. Come up into a V position - simultaneously raise your legs and torso.
  3. With a tennis ball: throw it down at the top of the V position.
  4. With a medicine ball: come up, hold at the top, then lower back down.
  5. Important: Your fulcrum should be your butt cheeks, not your lower back. Do not sit on your lower back.
  6. Pair this with Zombie Squats as a superset for leg and trunk training together.

Coaching Points

  • Fulcrum is your butt, not lower back
  • Hold at top position
  • Great paired with squats as superset
  • Strengthens trunk control

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At a Glance

Categories
Strength Conditioning
Focus Areas
Core
Age Groups
11-1213-1415-1617-1818+
Players
1-30 players
Difficulty
intermediate

Equipment Needed

SHYUJAJIE Tennis Balls 20 Pack, Training Practice BallsTennis BallsProsourceFit Weighted Medicine Ball, 10 lbMedicine Ball

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