While getting strong is a given in any sport, how quickly we can apply that strength (power) is what separates good from great. In a nutshell, the quicker you can produce force the harder you’ll throw. Today we’ll look at a great drill to help increase both strength and the speed at which it is applied. Increasing strength / rate of force development in the lead leg is great for:
- Creating a strong stable platform to throw from at foot strike
- Preventing continued forward knee movement (braking forces/energy leak)
Rate of Force Development (RFD):
- Creates a more rapid transfer of force from the ground up through the kinetic chain (leg, pelvis, core, shoulder, arm)
Note: Decreasing an athlete’s time to achieve peak rate of force development (RFD) will allow them to produce higher forces in shorter periods of time, and therefore increase their explosiveness and overall athletic performance (click here for expanded article on RFD).
Below is a great drill we use in the late off season and as a “tune up” drill in-season to help strengthen the front leg as well as train recruitment of fast twitch fiber by getting “in and out” of the lead leg as quickly as possible.
(Spilt Stance Low Band Row)
See ya’ in the gym…
By Nunzio Signore (BA, CSCS, CPT, NASM, FMS)