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No matter what position you play, every baseball player needs to improve their hip mobility in order to play at peak performance on the field and stay healthy.
Mobility is simply your body’s ability to move freely and easily, which is extremely vital as a baseball player. If you’re an infielder, throughout the course of the season you’re going to be fielding ground balls over and over again. You’ll need good hip mobility to do this. As an outfielder, you need to have good mobility through your hips while keeping your trunk upright when you field a ground ball. As a pitcher, you’re going to need good hip mobility for your leg drive and hip to shoulder separation, which accounts for eighty percent of velocity. As a catcher, you’ll be squatting down throughout the entire game and moving laterally, so being flexible and mobile in your hips should be a huge focus for you.
So there’s no question that hip mobility is extremely important as a baseball player. But the problem is, many players don’t work on this and they become restricted on the field and not able to play to their full potential. So how do we fix that? These drills are a great place to start!
The first drill is Lateral Side Hurdles. Use an object such as a hurdle or a batting tee. Stand on one side of the tee, then swing your leg up and over the object to the other side. Repeat with the other leg.
The next drill is Reverse Hurdles. It’s important to focus on bringing your knee up first before bringing it back.
Then it’s time for hip circles and fire hydrants. For these exercises, start on all fours. You’re going to kick your leg back, up, and around to complete the circle. With fire hydrants, you’re going to simply raise your knee outward similar to the way a Lamborghini door would open.
For prayer squats, squat down and bring your hands together. Push your knees outward with your elbows.
The last drill is under the fence. With your right leg, pretend you’re sticking it under an object. Then, sink down and lower your body underneath the imaginary object before sliding your opposite leg to the other side.
Try these exercises if you feel restricted on the field. They will improve flexibility and mobility - helping you become a more well balanced and healthy athlete.
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25 июн 2024
