Strength Conditioning Drill: Power Snatch (Baseball)
Olympic lift teaching large expression of impulse - high force in short time. Develops explosive power for fielding, batting, and pitching.
How to Run This Drill
- This teaches large expression of impulse - large force in short time - which all baseball players need.
- Start light and learn proper snatch progressions. Get set with shoulders over the bar.
- Think about shoulder co-contraction - keeping the shoulders stable throughout.
- Pull explosively and catch overhead in a stable position.
- When you catch, do not be wobbly - be nice and stable in that upper back.
- Sets and reps: 5 sets of 3, or 6 sets of 2, or 4 sets of 4.
- Build up over time - elite high school baseball players can power snatch close to 80 kilos.
Coaching Points
- Start light, learn proper progressions
- Shoulder co-contraction throughout
- Catch stable, not wobbly
- Builds impulse expression for explosive power
Quick Actions
At a Glance
Equipment Needed
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