Strong shoulder external rotators are crucial to arm health, as they are responsible for stabilizing and rapidly decelerating the arm after a throw.

There are numerous ways to perform band external rotations, but the way shown above is excellent because it isolates the muscles well by preventing erroneous movement and keeping the shoulders and back in proper alignment.

For more information on the importance of shoulder strength and stabilization, read Prehab: A Pitcher’s Mandatory Best Friend

-Coach Dan

At the Athletic Edge we are all about innovative ways of training that  both motivate and excite our athletes, as well as get them to their goals.

There are tons of ways to get in great shape aside from going out and running for 20+ minutes.  Trainer Matt Acevedo is quickly getting in shape for his upcoming pro baseball season, and this drill is one we developed that is gonna help him blow past the competition.

This is a fun challenge, and believe me – it’s a challenge.  The drill consists of:

1. Reverse medicine ball scoop toss
2. Sprawl to the floor and immediately do 5 pushups
3. Sprint to the other cone, where the med ball is waiting.
4. Repeat as fast as possible for 2 minutes
5. Partner B and partner C go, giving you 4 minutes rest before your next set
6. 2-6 sets as conditioning improves

Keep in mind that this drill is explosive and requires technique, so it isn’t something you want to go home and try without supervision.  Come in and talk to us – we’re always inventing new and exciting ways to make our athletes better. Enjoy!

The pick up drill is a very effective way to give yourself a leg workout while practicing a good athletic stance. This drill requires only a partner and a ball, preferably something small and light. Start in a athletic stance with your butt low and toes pointing forward. As your partner rolls the ball from side to side move laterally without crossing your feet, keeping your toes forward, and your butt low. Simply pick the ball up and toss it back to your partner while maintaining the athletic position.

Each set should consist of you picking up and tossing the ball back to your partner 20 times. A good workout would be three sets leaving only enough time in between sets for your partner to complete a set. After tossing the ball back to your partner your next pick up should be at least 3 shuffles from your previous pick up.

For rotational athletes like hitters and pitchers, tight hip external rotators can be a limiting factor in swing and pitch velocity.  When swinging or throwing, the body rotates on the lead leg by contraction of the hip internal rotators and relaxation of the external rotators.

So, if your hip external rotators are chronically tight and short, then your body will have to fight this inflexibility as it tries to rotate through.  With proper flexibility and mobility work, loosening up those hips will allow your body to rotate freely over that lead leg, allowing full transfer of power from hip to hip.

This stretch is quick, easy and effective.  2-3 sets of 15 on will help loosen things up and get you that full power transfer that is crucial in baseball.

For more hip stretches read my article Hip Flexibility Problems in Pitchers

The best strength program is balanced, therefore when lifting weights, stretching is essential to prevent injury and help increase flexibility and range of motion of the athlete.