NEXT ARE THE MOST IMPORTANT EXERCISES WE DO TO DEVELOP EXPLOSIVE
LATERAL MOVEMENTS WITH THE LOWER BODY:
BOSU SIDE LUNGE:
The BOSU Side Lunge can be performed with or without weights. Perform a side lunge
onto the round side of the ball keeping the back straight and the chest up. Then, explode
off the BOSU ball, which should result in the leg lifting to the side. Hold that position for a
count before returning to the starting position. Perform an equal number of repetitions on
each leg.
BOSU SPEED SKATER:
All baseball activities require a positive shin angle (knee inside foot) to maximize lateral
drive. The BOSU Speed Skater exercise requires athletes to keep a positive shin angle
while moving explosively in a lateral plane.
To perform this exercise, start to the side of a round-side-up BOSU ball. Load on the
outside leg, while bringing the other leg slightly behind the knee. Drive onto the BOSU
ball from the inside of the loaded leg while pumping the opposite arm. Be very careful to
land on the inside of the BOSU ball because landing on the top or outside could cause
injury. Drive back off the BOSU ball with the inside of the foot to the starting position and
repeat. Switch the side of the BOSU ball and repeat.
About the Author: For more great information on baseball specific conditioning, check out Coach Kyle
Nelson and Cornerstone Coaching Academy’s blog post on The Top 7 Mistakes Baseball Players Make in the
Weight Room. You can follow Coach Nelson on Twitter @Coach_KNelson.