The following list of exercises are prepared as a resource for Blast Motion customers looking to improve their metrics. If interested please click here for additional details on how to utilize these exercises. You can click each for a video of the exercise.
The 1-Leg Backwards Hop is a great drill to help build lower body strength and stability. The exercise should be performed for 2-3 sets of 5 repetitions per side, with short cones or hurdles and is helpful for improving just about all Blast scores and metrics.
Building strength and stability (the timing and sequencing of muscle activation) especially in the lower half, can help improve force output and ultimately power. These improvements in force and power, can then be used to improve kinematic sequencing and efficiency up the chain, from the hips to the torso and then the shoulder and ultimately the hands.
Alligator Walks are a great exercise for those with limited shoulder stability and/or core control. The exercise should be performed for 2-3 sets of 10 yards each and is helpful for improving all Blast scores and metrics.
Limited shoulder stability and core control can have profound effects on a player’s performance at the plate. Alligator Walks also add in a shoulder stability component as well, making them a “big bang for the buck” exercise.
The Band Assisted Push-up is a great exercise for limited upper body power. The exercise should be performed for 6 sets of 4 explosive repetitions assisted by a medium or heavy tension band (based on strength levels). It is helpful for the Rotation Score, Time to Contact and Power metrics.
By assisting the push-ups with a band, we can help build the velocity side of power and help the upper body improve adjustability in the swing, which is important when facing different pitches in different parts of the zone.
The Band Assisted T-spine Mob is an essential exercise to address limited t-spine mobility. The exercise should be performed for 2 sets of 10 repetitions per side with a lightweight band. It is applicable to the Rotation Score, as well as Early Connection, Time to Contact and Power metrics.
This drill is extremely helpful in giving the athlete a better platform from a mobility standpoint by creating more space. It can also be a game changer for improving hip-shoulder separation and maintaining good posture through the linear phase of the baseball swing.
Band Resisted Rows help build upper body strength and power. The exercise should be performed for 2 sets of 10 repetitions with a medium or heavy tension band. It is applicable to the Blast Rotation Score as well as Time to Contact and Power metrics.
Weaknesses in upper body strength and ultimately power can force a player to turn the body all at the same time, instead of segmenting and creating a more “efficient” swing. Band Resisted Rows help build not only the upper body power needed to create explosive rotation, but the strength to hold that rotation and use it in a smaller window when needed as well. This is a key attribute for any athlete in order to be able to wait on a pitch and make better decisions behind the plate.
The Band Resisted Split Squat is a great exercise to help build both lower body strength and power as well as overall athleticism. The exercise should be performed in 2 sets of 8 repetitions with a medium or heavy tension band, based on individual strength and training age. It is applicable to just about all Blast scores and metrics.
The fact that this exercise is performed in a split stance helps create a strong, stable platform for the athlete to rotate on in a sports-specific manner and is especially useful in the late off-season but can be used at all times of the year. We have found that the ability to rotate on a stable platform to be the biggest game changer in regard to improving performance in rotational sports such as hitting a baseball.
Grip Strength drills are a great for increasing both grip and forearm strength. The exercise should be performed for 2 sets of 3 repetitions each way (up and down) with a wrist / forearm trainer. It is applicable to the Rotation score and Early Connection and Power metrics.
Working on Grip Strength trains the forearms and wrists specifically, which help transfer power ultimately into the hands and bat. Grip strength can be extremely important by improving bat stability through the zone as well as helping increase bat speed.
The Hip Flow Circuit helps with a lack of sufficient back hip mobility and stability. The exercise should be performed for 2 sets of 2 repetitions each way. It is applicable to the Rotation and Plane scores as well as Power metrics.
There aren’t many movement issues that have as big of an impact on swing mechanics as mobility and stability limitations in the back hip. The Hip Flow Circuit is custom fit to deal with these issues by taking the athlete in and out of hip internal and external rotation.
The Rotary 6-cone Drill is a great exercise to help address limited front hip mobility and stability. The exercise should be performed 2 times each way with a set of cones. It is applicable to the Rotation and Plane scores as well as Connection at Impact and Power metrics.
Much like the single-leg deadlift, the Rotary 6-cone Drill works on hip internal-rotation and strength and stability of the hip as well. This is also a great drill for improving the lead leg block and improving rotational acceleration.
The SLDL is a great exercise to help address limited front and back hip mobility and stability. The exercise should be performed for 2 sets of 6 repetitions per side with a dumbbell. It is applicable to the Rotation and Plane scores and Connection at Impact and Power metrics.
The SLDL is a hybrid exercise that is both hip and knee dominant. While its main goal is to improve hip strength and stability, it is also a great exercise for ankle stability and core control as well and a “go-to” exercise year-round to help increase performance.
The SSB Split Squat is a great exercise for helping athletes who have limited lower body strength and power. The exercise should be performed for 6 sets of 4 repetitions per side in the weight room. It is applicable to just about all Blast scores and metrics.
SSB Split Squats are a quad-dominant lower body strength exercise that also work on anterior core control. They also challenge hip flexibility on the back leg as well. The fact that we are training strength means that higher intensity loads (>75% 1RM) must be used, thus lower rep ranges are used.
The Trap Bar Deadlift is an excellent exercise for limited lower body strength and stability. The exercise should be performed for 6-8 sets of 3 repetitions with a trap bar in a weight room. It is applicable to just about all Blast scores and metrics.
The Trap Bar Deadlift (60-70% 1RM) is a full-body strength exercise. By using loads that are on the lighter side of strength (60-70% of an athlete’s 1RM), we are not only working in a zone for strength but are training the speed side of the power equation as well. Performing more sets with lower reps in this case are utilized to minimize fatigue and allow the athlete to remain explosive throughout all sets.
Waiter Walks are a great exercise for limited shoulder stability and core control. The exercise should be performed 2x over 20 yards per side at an appropriate weight. It is used to help improve all Blast scores and metrics.
Waiters Walks train shoulder and rotator cuff activation and stability. They also challenge core control in all three planes (anterior, rotary, and lateral) as well as working on grip strength.
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