From the Blog

Volleyball Holiday Conditioning Program

General Instructions: Perform each exercise every other day Warm-up for 5-10 minutes BEFORE performing exercises Stop and discontinue if you experience pain or injury Read the instructions carefully & follow them Perform all movements slow unless otherwise instructed   Exercises: Seated Torso Turns Instructions: Perform 10 SLOW repetitions per set[…]

Baseball Stance Weight Distribution & Hip Power

Hit with Consistent Power! To consistently hit with maximize power you’ll want to ensure you have the same hitting routine every time you step into the batter’s box. Practice the following routine until you know longer have to think about it: Step into the box with your right foot Place[…]

Do Planks Improve Performance?

Planks Improve Spine Stability & Health When planks are performed correctly, they are a great exercise for general spine health for both athletes and non-athletes. They may not improve your hitting, throwing, swinging, kicking or punching velocity, but they do help re-align the spine, pelvis and shoulders in their natural[…]

Shoulder Anatomy for the Volleyball Arm Swing

Generate Arm Swing Results Your Body Can Tolerate Volleyball arm swing training should generate long-lasting competitive improvement. However, proper understanding of anatomy and movement is needed in order to achieve results that are progressive and longstanding. Unfortunately, lack of understanding often leads to training that causes injury, regardless if that[…]

Baseball Throwing Mechanics – Elbow Tuck & Turn Pull (resisted)

Set Up: Sit on ball or char with hips and knees leel and sit tall so spine is aligned (neutral) Band attached to right torso, @ chest level (band is anchored in front of right shoulder) Additional band is attached to exercise handle (held in right hand), (band is anchored in front[…][…]

Baseball Throwing Mechanics – Hip & Shoulder Separation Drill (resisted torso)

https://www.youtube.com/watch?v=qKpdqJBAVnE Set Up: Band attached to left torso, @ chest level Band is anchored 45 degrees behind right shoulder Cues: SLOWLY Move from Balance to Stride to Hip Turn keeping upper half closed until hip turn pulls torso/shoulders through Routine: 2-3 sets of 5-10 reps with band connected You are[…]

Baseball Throwing Mechanics – Seated Torso Turn (assisted t-spine mobility)

  Shoulder Turn to Right – Set Up: Band attached to left torso, @ chest level Band is anchored straight behind right shoulder Cues: Sit tall (don’t lean back or hunch forwards) & squeeze ball with thighs Turn to your right to the end range of flexibility; take deep breath[…][…]

Baseball Throwing Mechanics – Week 1 Routine

Here’s the Week 1 Routine: Drill #1 – https://powercore360training.com/baseball-throwing-mechanics-balance-drill-resisted/ Drill #2 – https://powercore360training.com/baseball-throwing-mechanics-balance-to-stride-resisted/ Drill #3 – https://powercore360training.com/baseball-throwing-mechanics-balance-stride-to-hip-turn-resisted/ Drill #4 – https://powercore360training.com/baseball-throwing-mechanics-seated-torso-turn-assisted-t-spine-mobility/ Drill #5 – https://powercore360training.com/baseball-throwing-mechanics-seated-torso-turn-strengthening-drill-resisted/ Drill #6 – https://powercore360training.com/baseball-throwing-mechanics-hip-shoulder-separation-drill-resisted-torso/ Drill #7 – https://powercore360training.com/baseball-throwing-mechanics-elbow-tuck-turn-pull-resisted/ You are unauthorized to view this page.

Baseball Throwing Mechanics – Balance, Stride to Hip Turn (resisted)

Set Up: Band attached to front hip, @ knee to hip level Band is anchored 45 degrees behind right hip Cues: Wt on inside of back foot in-step Go though normal arm & body movements Drive back foot into ground and push explosively to increase stride length Keep upper body[…][…]