How to Improve Blast Motion Rotation Score (Power)

Given the rotational nature of hitting a baseball, there are variety of potential physical impediments that could lead to an undesirable Rotation Score (rotational acceleration and bat speed).  Issues could range from the bottom of the kinetic chain to the top, including lower body weaknesses, hip mobility limitations, t-spine related issues and even weaknesses in the upper extremities.

The suggestions provided below are divided into two sub-groups depending on whether you have access to a weight room or not:

• • Limited Equipment
  • Weight Room

If you’re looking to address your limitations in the weight room, we highly recommend that you get a thorough assessment by a qualified strength coach or physical therapist.  For those looking to work with the Limited Equipment list who can’t get an upfront assessment, we suggest you follow the complete protocol further below (preferably 2x / week).

Each exercise listed below has a video link with associated sets and reps.  Here is a “sample” video:

Suggested Ranges

Limited Equipment

The exercises listed below require minimal equipment available through our e-commerce site.

Following is a listing of the exercises with video links (for additional descriptions on each and their relevance to Blast metrics please click here).

1. 1. 1. Band Resisted Ankle Mobility (2x :30 sec / side)
      2. 1-Leg Backwards Hops (2X 5/side)
      3. Band Resisted Split Squats (2X 8)
      4. Hip Flow Circuit (2X 2/ea way)
      5. Rotary 6-cone Drill (2X ea way)
      6. Band Resisted Rows (2X 10)
      7. Straight Leg Hip Turns (2X 8/side)
      8. Band Assisted T-spine Mob (2X 10/side)
      9. Band IR @ 90 Degrees (2X 10)
      10. Not selected for this metric
      11. Alligator Walks (2-3X 10 yds)
      12. Grip Strength (2X 3/ea way)

For the specific equipment required for these exercises you can click below for our Blast Motion Training Package.

Weight Room

*** Note: If you’re looking to address limitations in the weight room as listed below, we highly recommend that you get a thorough assessment by a qualified strength coach or physical therapist.

Following is a listing of the exercises with video links (for additional descriptions on each and their relevance to Blast metrics please click here).

1. 1. 1. 1. Med Ball Sways (2X 6 ea way)
         2. Trap Bar Deadlift 60-70% 1RM (3X 8)
         3. SSB Split Squats (6X 4/side)
         4. SLDL – Single Leg Deadlift (2X 6/side)
         5. SLDL – Single Leg Deadlift (2X 6/side)
         6. Band Assisted Push-ups (6X 4)
         7. Med Ball Shovel Pass (2X 6/side)
         8. Band Assisted T-spine Mob (2X 10/side)
         9. 1-Arm Cable Row w/ Rotation (2X 10/side)
         10. Not selected for this metric
         11. Waiters Walks (2x 20 yds / side)
         12. Grip Strength (2X 2/ea way)

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Disclaimer: Any application of the recommendations set forth in this guide is at the reader’s discretion and sole risk. The information offered is intended for those athletes in good health. Anyone with medical problems of any nature should see and consult a physician before starting any exercise program. Even if you have no known health problems, it is advisable to consult your doctor before making major changes in your lifestyle.