Having rotational power will also help you become faster on the basepaths and in fielding.
Rotation is a large part of turning to sprint, moving to a hit ball and even throwing or pitching.
Rotational power can be developed through training, if the proper movements and exercises are used.
We recommend a stability-to-strength-to-power continuum. This means mastering movements before adding higher external loads.
Because everyone wants to know "what to do," here are some examples, along with "how to do" them.
- Russian twist - (Stability) Sit on the floor with the knees bent at 45 degrees. Reach the arms out in front, with the palms together. Rotate the shoulders and trunk without letting the knees move side to side. Turn as far as possible without losing your seated position. Move only as fast as you can while controlling position. Each rep should take 5-6 seconds (side to side) to complete. (Strength) Move faster, about 3-4 seconds per rep. Once you master that speed, add a light medicine ball. (Power) Increse the weight of the ball, or perhaps even use a lightly weighted short bar (body bars are great for this.) Try adding side-anchored resistance.
- Tube or cable chop - (Stability) Whether using a rubber tube anchored on a wall or other stable point, keep the knees bent while standing facing forward, handle over your right shoulder. Pull the handle across your body to just below your left hip. Perform equal numbers of reps in both directions. (Strength/Power) Increase the load (weight or tube thickness) and speed. Variation - Try anchoring the apparatus at various heights and moving in the opposite direction. Always draw the belly button in to activate the abs and create more stability/strength.
- MB Wall Toss - (Stability) Stand perpendicular to a wall with a light medicine ball. With the feet shoulder width and the ball held in extended hands/arms, turn the shoulders slowly away from the wall. Allow the foot nearest the wall to come just off the floor. Rotate back toward the wall at a moderate speed, tossing the ball against the wall. When it comes back to you, catch it in extended hands/arms, using rotation away from the wall to gradually decrease its' speed. Slow the ball to a stop and then repeat the toss. Total rep time should be 4-5 seconds. Master control from both directions, then increase ball weight. (Strength) Move at a speed that creates a 2-3 second rep. (Power) Move at an explosive speed, repeating reps as quickly as possible. Perform equal numbers of reps per side.
Here at All-Star Sports Academy, we use these and hundreds more to make baseball and softball players dangerous to opponents and assets to their teams!
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