8 BASEBALL EXERCISES WITH THE BOSU BALL
FOR ROTATIONAL POWER
Author: Kyle Nelson/ WreckMethod
Training for the game of baseball is often misunderstood and incorrectly executed.
Training should closely mimic the movements and energy systems utilized during the
game. Baseball players should train to generate force from the ground to fingertips in a
rotational movement plane through a stable core.
We have found the BOSU ball to be an outstanding tool for training core and lower-half
stability, which are two prerequisites for creating the rotational power required by
baseball players. If the lower half is not stable at landing then force cannot be developed
from the ground. If the core is not stable, that force cannot be transferred up the kinetic
chain to the fingertips.
The BOSU ball helps baseball players and all athletes develop the dynamic
balance and body control required by their sport. In addition to its versatility, the BOSU
ball provides a unique combination of stability and instability when the dome side is up,
that enables athletes to fully commit their body weight to the dome and load it
ballistically through the lower extremities unlike any other device. This creates a distinct
training stimulus that produces both neural and structural adaptations that help athletes
load the ground with greater efficiency for increased power and reduced chance of injury.
When the body can stabilize itself on the BOSU ball dome, it is capable of producing
greater stability when trying to generate force from a stable surface like the ground.
When the body can stabilize itself on the BOSU ball dome, it is capable of producing
greater stability when trying to generate force from a stable surface like the ground.
BELOW ARE THE MOST IMPORTANT EXERCISES WE DO TO STABILIZE THE CORE
AND LOWER BODY:
FRONT PLANKS:
To perform this most basic of core stabilization
exercises, put one hand on each side of the BOSU
ball with the flat side up, in a push-up or plank
position. Keep the body flat and tighten the core
muscles. Pay close attention to the middle of the
body. It should not sag or rise up in the air.