Core Stiffness Series: #4 ANTI-LATERAL FLEXION

The final piece to my overall CORE STIFFNESS exercise series is Anti-Lateral Flexion; which as the name applies our goal is to prevent or minimize any lateral flexion as the exercise is performed. When Anti-Lateral Flexion drills are implemented along with the other Core Stiffening exercises (Anti-Rotation, Anti-Extension & Anti-Flexion) serious core stiffness can be achieved in order to optimize the generation, transfer and utilization of power.

Core Stiffness Series: #3 ANTI-FLEXION

Third in my CORE STIFFNESS exercise series is Anti-Flexion. When the accurate load is selected, by preventing trunk flexion, the Parallel Stance 2-arm cable/band row is an excellent exercise to challenge and stiffen the posterior core.

Core Stiffness Series: #2 ANTI-EXTENSION

Next up as part of my CORE STIFFNESS exercise series is Anti-Extension. In addition to preventing trunk extension (which challenges the anterior core) the following exercise (Staggered Stance 2-arm cable press) also provides benefits to the chest, shoulders, scapula, triceps, rear-foot ankle, & rear-leg hip flexors.

Core Stiffness Series : #1 ANTI-ROTATION

When training core stability, or core stiffness as I like to reference it, consider a series of movement patterns that address the following: anti-rotation, anti-extension, anti-flexion and anti-lateral flexion. First up is an example of anti-rotation... a simple cable push-out which has also been referred to as the Pallof Cable Press.

Aledmys Diaz

Part of our lower body day included some truck pushes...great for lower body strength, and tremendous conditioning.

Aledmys Diaz, St Louis Cardinals

This is the first of several videos I'll be posting of Aledmys Diaz during his off-season strength training program with us.

This particular video may not look like much but there's a ton going on from shoulder stability, rotational core stiffness, to hip flexor mobility.

SAQ or NOT

Before an under-performing (worn breaks, worn tires, sluggish engine) sports car hits the track or streets, it’s in the garage getting a makeover with a new stable frame, high performance breaks, tires and an improved powerful engine. All the things to make it accelerate, decelerate and change directions (maneuver in & out of traffic).  Same principle ought apply to our baseball players. But way too often, ball players are performing their maneuverability (SAQ drills) before the body is ready to handle the training loads these vast number of drills require.  SAQ drills can have their place in the strength training program, but if not properly progressed, the outcome can often be problematic regards to hips, knees, ankles, feet, hammys, etc.

Recently, I was asked by coaches that their players take it easy in the gym when they are to train legs/hips; because they are implementing a lot of SAQ drills on the field and don’t want them over-training legs. HUH? Really? It’s as if they want to implement on-field SAQ drills in place of  “legs day” in the gym. In my opinion, this thinking is backwards. We build strong, stable and powerful legs to withstand not only the training tolerances of SAQ drills but for the purpose of enhancing overall on-field/in-game speed. And, in my opinion a strong, stable, powerful lower half is made in the weight room (the garage) by implementing a lower body strength training protocol that includes a healthy dose of exercises such as; 1-leg squat, 1-leg RDL, split squats, lateral lunges, hops, ankle pumps, wall marches, etc.

Simply stated, 1-Leg training supports 2-Leg activities but 2-Leg training does not have the same transfer to 1-Leg activities.

So just why is 1-leg (1L) training so important? It all comes down to 1-leg stability at the hip, knee, and ankle. Greater 1L stability means greater amounts of forces (power) are available to be driven into and received from the ground; therefore, a quicker, faster athlete.  You don’t always need special SAQ drills or toys or even external loaded pieces of equipment.  Train 1L stability via the inclusion of 1-leg exercises (along with proper core stiffening program) then you can take your athlete out of the “garage” and turn them loose.  Remember, the car gets built, improved and strengthened in the garage not on the streets.

In summary, it’s often been said that vitamins/protein shakes, etc (supplements) don’t take the place of food, they supplement food intake; Similarly SAQ drills don’t replace the required strength training, they supplement proper strength training.  

Don’t over think, or over train the game…out train it.