javasource
6-4-3 = 2
'Behind' the Scenes
Part 2 of 2
There are lots of core exercises out there, but I've found that this one is for everyone and works every core muscle... in one routine, kinda cool...
Turkish Getups
These have received mixed reviews by some... but only because people do them wrong. I debated posting the gif over a video... but it's good enough. These work every core muscle... here are the keys to doing them correctly:
For advanced athletes, the basic band routines aren’t going to cut it by themselves. You’re focus should be on, for lack of a better phrase, power training – mixed with speed. Training fast-twitch muscle fibers will become a must… and is the reason many athletes plateau early in speed development, in both drive and pitch mechanics. So… low speed, high-resistance is not what you’re after. High speed, high resistance is the secret. Again… view Rick Pauly’s post above to see a great example.
These routines you may implement aren’t just for drive mechanics either…
Little more about the Gluteal (butt) muscles, and the other main stabilizers located in the hip and pelvic regions. Activating these muscles regularly in conditioning routines should be a major focus, as noted. During the pitching process, the gluteal muscles are the most active muscles – throughout every phase of the pitch. Here’s a graphic of some of the key players in the pelvic region:
The gluteal muscles (maximus, medius, and minimus) stabilize the hip by counteracting gravity’s hip adduction torque and maintain proper leg alignment by eccentrically controlling adduction and internal rotation of the thigh. None of that make sense? Here’s a little primer of key terms often used on this site… this is long overdue…
More soon... ~JS
Part 2 of 2
There are lots of core exercises out there, but I've found that this one is for everyone and works every core muscle... in one routine, kinda cool...
Turkish Getups
These have received mixed reviews by some... but only because people do them wrong. I debated posting the gif over a video... but it's good enough. These work every core muscle... here are the keys to doing them correctly:
- Don't use a kettlebell until you have the strength and proper coordination this routine requires. Do it without, body weight is fine.
- Make sure you start with your shoulder 'packed' or pushed in to the ground. Don't 'reach' with the shoulder.
- Keep rear knee in-line with your supporting hand
- When going back down... once your supporting hand gets placed on the ground, stick your butt out as shown in the video clip.
- If using a kettlebell, dismount it by rolling onto your side - when laying on your back.
For advanced athletes, the basic band routines aren’t going to cut it by themselves. You’re focus should be on, for lack of a better phrase, power training – mixed with speed. Training fast-twitch muscle fibers will become a must… and is the reason many athletes plateau early in speed development, in both drive and pitch mechanics. So… low speed, high-resistance is not what you’re after. High speed, high resistance is the secret. Again… view Rick Pauly’s post above to see a great example.
These routines you may implement aren’t just for drive mechanics either…
“…the large muscles of the hips and trunk help position the thoracic spine to accommodate for effective movement of the scapula, which allows for functional shoulder motion - GRETCHEN D. OLIVER, HILLARY A. PLUMMER, AND DAVID W. KEELEY
Little more about the Gluteal (butt) muscles, and the other main stabilizers located in the hip and pelvic regions. Activating these muscles regularly in conditioning routines should be a major focus, as noted. During the pitching process, the gluteal muscles are the most active muscles – throughout every phase of the pitch. Here’s a graphic of some of the key players in the pelvic region:
The gluteal muscles (maximus, medius, and minimus) stabilize the hip by counteracting gravity’s hip adduction torque and maintain proper leg alignment by eccentrically controlling adduction and internal rotation of the thigh. None of that make sense? Here’s a little primer of key terms often used on this site… this is long overdue…
More soon... ~JS
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