Conditioning Drill: Core Strengthening Exercises-Ground (Baseball)
Ground-based core exercises that build rotational power and stability essential for hitting velocity and throwing arm strength.
Instructions
Dead Bug (10 reps each side): Lie on back, alternate extending opposite arm and leg while keeping core tight Bicycle Crunches (20 reps): Lying on back, bring opposite elbow to opposite knee in cycling motion Russian Twists (15 each side): Seated position, rotate torso side to side Leg Raises (10-12 reps): Lying on back, raise legs to 90 degrees and lower slowly Superman (10 reps, 3 second hold): Lying face down, raise arms and legs simultaneously Bridge (3 reps, 20 second hold): Lying on back, lift hips to create straight line from shoulders to knees Perform 2-3 sets of each exercise with 30 seconds rest between exercises.
Coaching Points
- Keep lower back pressed to ground during leg raises
- Control the movement - no momentum
- Breathe steadily, don't hold your breath
- Feel the burn in your core, not your back
- These exercises directly improve hitting and throwing power
At a Glance
- None
Quick Actions
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