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And now time for another "Teachable Moment" from StrengthCoach.com!

Swing Speed: From the Floor, Through the Core Part II

Joe Bonyai, M.Ed., CSCS  USAW FMS Performance Specialist

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Part I of "Swing Speed" covered the relationship of movements throughout the body during rotational actions. In the second half of this series, I'll provide a bunch of exercise descriptions and rationale aimed at developing the mobility and stability requisite for safe and powerful rotational movement. 

Isolated Preparation
See Figure 1

Looking back at Part I, we have A LOT of "prehab" to take care of. However, warm up routines need to be practical. Conducting a group to the ground, then to the wall, then to a physioball, then giving them mini-bands, etc, just does not work. I don't have a lot of space, and I don't think my athletes want to feel like they're being dragged around Macy's by their mother. Therefore, I like using one mat, and a couple of small pieces of equipment to get all of the prehab-type exercises done at once. 

½ Kneeling 3-D Ankle Mobility using a ½ Foam Roller
See Figure 2

Change the position of the foot and/or foam roller to create a poor-coach's three-dimensional ankle mobility device. 

½ Kneeling Active Hip Extension with Rotation
See Figure 3

Along with a ½ kneeling hip flexor mobilization, add trunk rotation to the right and left. 

Split Quadruped Hip mobilization
See Figure 4

I borrow these split quadruped and kneeling mobilizations from a colleague, Kevin Neeld. In this exercise below, start in a quadruped position and abduct one leg. While bracing your abs, walk your hands forward and actively extend the hips into an anterior rock. Then, walk your hands back, pushing yourself into a posterior rock. ........Join StrengthCoach.com to keep reading watch videos, and connect with our coaches today!