To start, consider
this:
Single leg (1L)
training transfers to two leg (2L) activities, but 2L training doesn’t
necessarily have the same transfer to 1L activities.
It seems the traditional 2-leg back squat is ALWAYS the
go-to lower body exercise for athletic performance. Additionally, the back
squat HAS to be deep; ‘Ass To Grass’
(ATG) as they say. I absolutely,
have no problem with the traditional back squat. I simply don’t believe that
they have to be the foundation of a baseball player’s on-field performance, nor
are they indicative to on-field performance. What if some of my baseball players can't traditional deep squat for whatever reason? Does this mean they have no chance
of excelling on the field or have no chance at getting to the next level of
competition? I’ve been extremely fortunate (and honored) to have trained MLB players of all positions. Many of them have reached the highest level of success on the field, with
practically no "ATG" traditional squatting in their training. I can say the same applies to our MiLB,
collegiate and high school players. Squats (deep and/or parallel) are not the
only answer. The players shouldn't feel as if they've failed because for some reason they can't perform traditional back squats below parallel. There are other lower body training alternatives that will absolutely smoke your legs while
achieving a strong, athletic, and functionally performing lower half. Our approach to program design is simple; design a lower body training program that is centered on the lower body
movement needs of the player and less around any one exercise (e.g. traditional
parallel stance squat). Successful training results aren’t about any one
exercise but about sensible progression and the synergistic impact of the entire program that enhances on-field
performance.
Baseball is about running, throwing and hitting. It’s a rotational sport dominated by
powerful, explosive movements. All of
these movements require forces to be transferred thru diagonal patterns; from
one shoulder to opposite leg/hip. The
transfer of these forces is maximized by a ‘superstiff” core, single-leg
stability, as well as upper body stability.
When designing baseball performance training programs our lower body training has to be designed with “on-field” performance in mind, not “in-gym” performance in mind. On-field performance must be supported by the multitude of exercises that go way beyond the “bar-across-the-back” dogma. Core stiffness and single-leg hip stability are two of many characteristics necessary for generating and transferring power, especially the power needed in baseball.
When choosing exercises for our lower body program the
selection criteria is based on but not limited to: (1) enhance hip mobility, (2) enhance single leg hip stability (7 Frame, as termed by JC
Santana), (3) enhance core stiffness, and (4) improve strength.
The following represents some, not all, of our lower body exercises to enhance on-field performance; they are not only single leg in nature but also a few alternatives to the traditional back squat.
1) Front Squat - dumbbells or kettle bells are great options to the standard straight bar front squat
2) Hex Bar Deadlift
3) Romanian Deadlift (RDL) although a very popular exercise performed traditionally with straight bar, DB's makes a nice alternative
4) Split Squats
5) Single Leg Squats
6) Single Leg RDL
9) Forward & Reverse Sled work
In closing, always ask this question when designing your baseball strength and conditioning program, “if single leg (1L) training supports two leg (2L) activities, but 2L training doesn’t optimally support 1L activities, what strength exercises would you emphasis with your baseball players?
Train Hard! Train Smart!
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