every now and then on the blog, we’ll receive a comment from a pitcher, quarterback or otherwise position-specific athlete looking for tips on how to improve one very specific type of body motion. as experienced pitchers know, pitching strength isn’t about the arm alone. the speed of a pitch comes largely from the hips and core. if you’re a pitcher or quarterback and you struggle with these exercises, practice with the video over and over until your increased core strength starts to show in your throwing velocity. for this first exercise, strap your kbands securely around your legs in order to optimize the resistance you’ll be feeling in your hips and glutes. if you’re a pitcher, you should feel the resemblance between this leg motion and the motion that happens as you throw the ball. as you close the gap between your knee and your chest, you should feel a strong squeeze in your obliques. you can keep a continuous pace throughout the move, or you can try 3 second isometric holds at the top of the move when your knee is fully raised.
complete a push-up in this crooked position, then hop your body to the left and repeat the move with the bend in your other leg. this will maximize the resistance in both your upper and lower body, which can help if you’re a pitcher or quarterback trying to build hip and leg strength. the final pitcher-quarterback move in this set is a simple balance exercise that opens the chest and concentrates resistance in the core. as you do so, raise your arms over your head and lean your torso to the right. hold this position for several seconds, feeling the pressure in your core and hips. balance is the primary challenge of this move, but the better you’re able to balance, the more strength you’ll build in your core and the faster you’ll throw as a pitcher or quarterback. again, if you’re a pitcher or quarterback and these moves don’t come naturally to you, refer to this video and work through these sets over and over until they become more comfortable. you’ll see the results in your throwing speed and body control on the field.
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