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Strength

Build an Explosive Lower Body


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JoshuaPerich Bio-2

Your body has two types of muscle fibers, and each has a different use. Slow twitch muscles are the workhorses which are very durable and reliable. They are capable of doing low to moderate activity over a very long period of time. The second type is fast twitch which is used in explosive movements. Oddly enough though baseball is viewed to many as slow paced, it is almost completely utilizing the fast twitch muscle fibers in your body. Every activity on a baseball field typically involves utilizing high intensity activities over a very short period of time.

For the purposes of building speed, we will be focusing on developing the fast twitch muscles in our lower body (though training your entire body for explosive activities is essential for a complete baseball player). Several exercises have been proven to be beneficial for increasing speed, and many can be done without a membership to a gym.

1. One Legged Triple Jump.
This exercise is intended to be measured for distance and recorded for comparison in the future.



2. Box Jump.



3. Plyometric Deadlift (One Legged Deadlift Jump).


Best Leg Exercise For Explosive Power by greenfithealth

4. Standing Broad Jump.




These are only a few examples of drills that can be done to help improve your explosiveness. Do your own research and add in your favorites.




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Build Core Strength for Baseball.


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JoshuaPerich Bio-2

As it is for most movements in baseball, throwing is explosive, and this explosion starts with your legs and moves up through your core. Since we discuss building explosion in our legs already in the “Increase Running Speed Blogs,” we will focus on the development of our core strength here.

Core strength is key to all functions on the baseball field. Work on twisting! Crunches are great... but to develop the core strength that you need, you will need to get comfortable using a medicine ball. Medicine ball tosses, medicine ball chops, whatever you decide to do, it is beneficial. Below are some examples of what other players are already doing.











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