Exercises For Baseball Players Installment 1: Knee-to-Knee Rotational Med Ball Shotput

Throwing and hitting can take a toll on the body.

Here is an exercise that baseball players can use to not only groove appropriate hip loading but also teaches power with the movement, without actually throwing or swinging a bat. Usage of medicine balls is the closest training tool players and coaches can adopt, to practice the sport specific movements in baseball.

I thought of this exercise because it is my favorite drill to use with the pitchers that I work with. The movement performed when a knee-to-knee is executed correctly, is what pitchers and hitters need to create in order to build optimal tension into the ground, to transfer force into the delivery or swing. Remember to stay athletic, and not to use too many cues in this exercise, so the athlete doesn’t get robotic and methodical.

Also, baseball is an explosive sport; so don’t teach your body to be slow.

Knee-to-Knee Rotational Med Ball Shotput

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Christian Wonders

Christian Wonders is the pitching coordinator for Cressey Sports Performance-MA, owner of Elite Pitching Development, and works with pitchers ranging from 10 years old, all the way up to professional baseball. He is also a Certified Strength and Conditioning Specialist through the NSCA, and Precision Nutrition Level 1 certified.