Odd Baseball Rules You May Not Be Aware Of

 

• Author Robert Hinchliffe

Baseball is one of America’s favorite pastimes. Although football and basketball are worthy rivals, baseball’s timeless uniforms, chants, and stadium food continue to stand the test of time and join fans together. However, even with the baseball cults found across the country, there are still some unknown facts about the sport. Continue reading to discover a few of the odd baseball rules you may not be aware of.

Umpires Cannot Acknowledge Players or Fans

Although fans may yell all they want at these individuals, umpires cannot respond to any of the disagreement or agreement with their calls unless speaking with a coach. Some may find this to be lonely since the umpire stands right next to the players and fans but cannot acknowledge them. However, this career obviously has its rewards and is a perfect fit for the right individuals, or else they would not have pursued it.

Catchers’ Interference

If you’ve ever played as a catcher on a baseball team, then you can relate to the intimidating feeling of having a baseball soaring 80 miles per hour or higher straight towards your face. Although you have lots of protective gear, it does not take the adrenaline away. But the ball is not the only thing catchers have to worry about. One rule that fans may not be aware of is that if a batter hits the catcher, it is deemed the catcher’s fault for interfering with the bat. As odd as it may seem, this rule has been followed religiously in the sport of baseball for several years.

Dirty Baseballs Get Replaced Mid-Game

Have you ever attended a game and wondered why players are so quick to throw a baseball up to their fans? Don’t they need that ball for the game, and aren’t they wasting a perfectly good ball? However, this may have little to do with baseball players wanting to please their adoring fans and more to do with an odd rule. What fans may not realize is that baseballs need to be replaced if they get dirty. As one can imagine, it is very easy for a baseball to grow dirty in a sport that is played on grass and dirt. Therefore, most professional baseball games go through a large number of baseballs, counting it no cost to toss one into the stands.

Although some of these rules may seem odd, they are an essential backbone in keeping the game running smoothly. Without these rules, the sport wouldn’t be what it is today, and as OCD as some of the rules may seem, they play an essential role in the overall order of baseball.

Robert Hinchliffe is a finance executive and business expert located in Tampa, Florida. Robert has a solid track record of success in the fields of financial management and mergers and acquisitions. Robert has been Vice President of Mergers & Acquisitions at Second Catalyst since 2014. Robert stands out from his competition in the way that he seeks, assesses, and negotiates investment possibilities to assure the company's continued growth. To learn more about Robert Hinchliffe, please visit his website.

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Body Transformation: Dustin Is Determined To Get Big Or Dye Mirin'! From BBcom.

Teen Transformation Of The Week

Dustin used college baseball conditioning as a lifting launch pad. See how Steve Cook's Big Man On Campus Trainer helped Dustin build 39 pounds of muscle!

Name: Dustin Dye
Email: Dustindyeiphone@gmail.com
Location: Tallahassee, Florida

Why I decided to transform

I decided to transform when I arrived at college my freshman year. I was taller than the average guy, but as I looked around, I couldn't find anyone as skinny as me. Up to that point, I hardly ever picked up weights, and when I did, I didn't know what I was doing.
Fall conditioning for baseball was coming up and I knew I was going to be in trouble. I was extremely nervous and by far the weakest guy there on the first day. During the next month, I gave it my all and looked forward to lifting even though I was embarrassed at my weakness. I was determined to get bigger and stronger.
I was known as the skinny kid who ate a lot growing up and was always asked where it all went. I thought I would never gain weight, but I managed to gain two pounds during the month of fall conditioning. Muscle or not, I was motivated.

When fall workouts ended, I was addicted to lifting. As a college athlete, I knew working out would help my physique and performance on the field, so I committed to transform my body. I started following Steve Cook's Big Man On Campus daily workout plan from Bodybuilding.com the day after conditioning, which was 18 months ago, and haven't looked back.

Before /// 140 lbs

After /// 179 lbs

AGE 18 / HEIGHT 6'3" / BODY FAT 8%

AGE 19 / HEIGHT 6'3" / BODY FAT 10%

How I accomplished my goals

I haven't accomplished all of my goals yet, but I'm proud of the progress I made in a short amount of time. The biggest key to my success is consistency. I made the gym a priority and own the place when I walk through the door. I don't care what people think or why they stare at me.
I noticed an unreal edge on the field because of my increased strength. I'm happy with the current state of my body, but I won't stop pushing forward. My transformation has been an experiment of trial and error. I learned so much and will always know what it takes to stay in shape and what advice to give others so they can do the same.
Bodybuilding.com served as a large tool for my success. I followed several trainers on the site and order my supplements from the company. Steve Cook is my inspiration as a person and competitor. Jeff Seid and Zyzz follow shortly behind Steve and represent the ideal physique I'm shooting for.

What aspect challenged me the most

Dieting challenged me most. I'm not a morning person, so it took awhile to get breakfast in check. Cutting out small things like soda are tough at first, but after a month I forgot they existed. I haven't had a sip of soda in two years.

My future fitness plans

I don't have any plans to compete because I'm nowhere near ready, but I might one day. I just enjoying lifting and can't ever see myself stopping. Lifting helped me as an athlete tremendously. It would be cool to compete and be sponsored one day, but that would come after my athletic career.

"Don't go by what the scale says. There are many factors that can be misleading."

Suggestions for aspiring transformers

• Attitude is everything and helps you overcome slow progress.
• Don't go by what the scale says. There are many factors that can be misleading.
• Create a routine and stick to it.
• Get a gym partner who's stronger than you and can push you.

How Bodybuilding.com helped me reach my goals

Bodybuilding.com got me started and provided endless information to aid my journey. I read articles and got lost in the site for hours at a time. The daily online trainers are great and I got my friends hooked on them. I purchase my supplements on Bodybuilding.com and the customer service is second to none.

The MLB On US Sports Net: 2010 NLDS Game 1 - Phillies vs. Reds (Roy Halladay's Postseason no-hitter) | #MLBAtHome and Skyrocket Your Sports Performance With This 3-Week Workout Plan

Next up on our #MLBAtHome schedule, Philadelphia Phillies' starting pitcher Roy Halladay no-hits the Cincinnati Reds in 2010 NLDS Game 1, the first Postseason no-hitter since 1956!

Skyrocket Your Sports Performance With This 3-Week Workout Plan

C.J. Sower

Want to hit harder, cut quicker, jump higher, race faster and run longer? This intense workout plan will transform you from athlete to ath-elite.

I'm 5'5, I have asthma, and I… am an athlete.
Put me in the game and I'll flat-back receivers, pick pockets on the dribble, reject rocket shots in goal, pass people on the run, serve aces, win face-offs, and spike volleyballs in the faces over the net.
How does the short, scrappy guy with a puffer do the above? I train. I train specifically for maximum sports performance. It's not about gender or genetics; it's about conditioning. If you want to hit harder, cut quicker, jump higher, race faster and run longer, then I've got the program for you.

Fire Up Your Four Cores

It's designed to improve the key areas required for holistic and consistent performance: speed, agility, strength, and endurance. I call these areas the Four Cores. The goal of this program is to turn you into an ath-elite. By training the Four Cores, you can perform quickly, powerfully, and continuously.
In this program, you'll perform a variety of workouts using multiple training techniques to promote total body performance. As such, the program is dynamic enough to help you train for any sport. This is physical training, not skills training, so it's not sport-specific.

Eyes on the prize — a body that functions as well as it looks. And it'll look damn good.

Twisted Techniques

To train the Four Cores and ensure maximum response, you'll utilize the following training combinations:

• High AND Low Reps
• High Intensity AND Low Intensity Training
• Heavy AND Light Weight
• Individual AND Compound Muscle Movement
• Explosiveness AND Endurance Training

Think of each combo as a spectrum - training both sides of each spectrum produces a body that can fulfill the requirements of multiple sport environments.
Before I take a puff off the ol' inhaler and we get to work, remember to follow these ground rules:

1. Don't talk about fight club (duh).
2. Always increase weight between sets and try to reach failure on the last 1-2 reps of every set.
3. Do dynamic stretches and light warm-ups before training to prevent injury.
4. Focus on proper technique for every exercise.
5. Eat healthy: this means lean protein, complex carbs, and plenty of vegetables.
6. Drink up: water, and plenty of it.
7. No cheating! This is a full 3-week workout cycle, and every exercise has a purpose.
8. Write everything down. Stats, weights, reps: record it all and then try to crush those numbers.
9. Use codenames:
   • Week 1: "CHEETAH"
   • Week 2: "KOMODO DRAGON"
   • Week 3: "HERCULES BEETLE"
   • ................Read the full article with exercise demos here.................

MLB Replay 2019 World Series Game 7 (Astros vs. Nationals) and Youth Baseball Parent-Player Meeting Presented on US Sports Net By BBcom

Next up, watch as the Nationals come back in Game 7 of the 2019 World Series against the Astros to take home the World Series title!

Youth Baseball Parent-Player Meeting

By: Tom Mack Congratulations, you have decided to coach a youth baseball team. Now it's time to meet with the parents and the players to set the tone for next season. Coaching youth baseball is a big responsibility and requires organization, planning and defined objectives. Requesting help from parents, and outlining communication. Player expectations need to be addressed as this is really the reason you’re coaching, for the kids.

This meeting may be the first opportunity for you to meet the parents and players who are anxious to learn what your knowledge base is, your coaching experience, and what style you use. Stating your objectives for the team and what it is you want to accomplish will put the parents and players at ease.

From my experience based upon youth feedback, youth baseball players want to experience success and have fun. As the coach you need to keep in that in mind, and so do the parents. But keep in mind that the reality is some parents view winning at all costs is the only thing that matters is their little superstar.

Explaining your coaching philosophy, rules for playing time, will it be equal playing time or based on performance, this will most likely depend on the age level you’re coaching, and player positions, how will you determine who plays where.

Parental involvement is sometimes glossed over. Since most kids state fun as their main priority, a close second is to be engaged with their parents. I stress the need with running practices, pre-game warm ups, and base coaches. Kids see this as an opportunity spend quality time with their parent. It is important that parents view it the same way.

You may want to comment for the benefit of the parents unwilling to participate on the field their assistance will be needed in other areas. In youth athletics there are numerous opportunities for parents to get involved by volunteering to coordinate any fund raising events, securing hotel rooms if your team is traveling out of town, will there be money that needs to be collected, what about the concession stand, so helping the team run smoothly is not limited to just the field.

Don’t over look the communication. Email is a great way for the Coach to disseminate information quickly, and for parents and players to keep the coach informed. As the coach you should informed the parents they can discuss anything with you, except playing time or positions. I have found this will eliminate the majority of your headaches if you state it like that.

Player expectation’s also needs to be expressed. Part of the learning process is how to take responsibility for themselves. Each player needs to be accountable for himself.
Baseball players need to think on their feet, react, adapt, overcome, by letting them know they, not their mother are responsible for insuring all their equipment is ready to go, is a great way to start teaching accountability. They further need to know there are consequences to not being accountable or improper behavior

Remember your job is to be the teacher, and at times a mentor. I would suggest that you start a list of items that need to be addressed at your parent/player meeting and add to it throughout the year as things come up. This will help you in future years to avoid any pit falls along the way.

NCAA Baseball GCU vs Chicago State (Cancelled) and Baseball's Reggie Jackson - How He Trained Back Then And Now At 60! Presented on US Sports Net by BBcom

GCU Baseball hosts Chicago State on March 20, 2020 at 6pm (9pm EST) (Brazell Field at GCU Ballpark). (Cancelled Please Enjoy Replays of GCU Baseball)

Baseball's Reggie Jackson - How He Trained Back Then And Now At 60!

Rob Carbo

Recently I was having some pictures taken at the gym when my friend, Baseball Hall Of Fame great, Reggie Jackson stopped by. Learn more about who he is, how he used to train, and how he trains now at 60!

Recently I was having some pictures taken at the gym, Diesel Fitness in Seaside, Calif. - Drop by sometime if you're ever in the area. My friend (ex-boss) and a man who is a real inspiration to me walked in. I'm talking about Mr. October, Hall of Fame great Reggie Jackson. I asked him if he would mind taking a few pictures with me. He said "Sure!"
A few weeks earlier my good friend and potential co-host and partner Monica Starr was in town and we asked Reggie to sit down and do an interview with Monica and again he agreed.

Click Image To Enlarge.
Monica Starr.

Alright we're not talking about some bum on the streets! We are talking about a sports immortal! A man who has accomplished much both on and off the field. A man who is constantly badgered for his time and autograph regardless if he is in the middle of dinner or waiting to get his teeth cleaned - Should he say no, he get's the rap that he is arrogant or words that we can't put in this article.
Nobody seems to be neutral on Reggie Jackson. You're either a fan or a detractor. One-time teammate Darold Knowles would seem to be in the latter camp. "There isn't enough mustard in the world to cover Reggie Jackson," Knowles said. Sorry Darold I have to disagree! This article is to give you a little insight to the man I know.

Mr. October

Mr. October!!! For those of you who don't know or were too young (sorry Reggie). This nickname was given to Reggie for playing his best when the games were the most important; example: The World Series, which if you don't know, is played in October.
Reggie Jackson became the first player to win the World Series MVP award (named for Babe Ruth, the only other player to hit three home runs in a World Series game) for two different teams. In 27 World Series games, he amassed 10 home runs, including five during the 1977 Series (with 4 in 4 consecutive at bats, the last three on first pitches), 24 RBI and a .357 batting average. Now that's clutch ball playing!

	Reggie Jackson 1 Of 3: Reggier hit a career total of 563 home runs, placing him in the top ten of all-time home-run hitters.

OK! Reggie has been my boss, my friend, my hero, my idol and even my verbal sparring partner. Of course I never win - he's always one step faster and smarter than I am. He is the most giving selfless man I know ... as long as he doesn't feel taken advantage of by bums like me.
If this sounds personal, well it is. You can go anywhere to read about Reggie's accomplishments on the ball field. This article is a testimony to the man I know. However since this is a fitness column. Let's talk a little about his physical conditioning.

Click Image To Enlarge.
This Is A Testimony To The Man I Know.

Physical Conditioning

At 60-years young, the physical shape of Reggie Jackson is incredible. OK, he's had his share of injuries lately. He suffered a back injury a few years ago when he helped an overweight gentleman up, after he slipped in a restaurant. One of the discs in his back had completely disintegrated. Whether this was from picking this gentleman up or if it was the straw that broke the camel's back, after the rigors of a collegiate football and pro baseball career, we don't know.
Speaking of straws! During an interview with Sport Magazine writer Robert Ward, Reggie was quoted as saying,

"I am the straw that stirs the drink. Maybe I should
say me and (Thurman-Yankee All-Star Catcher) Munson,
but he can only stir it bad."

Reggie said he never even made this statement. This is the kind of thing I am talking about. People of greatness always have someone ready to throw darts at them. In my opinion it's like shooting spitballs at a battleship.
He was also injured two years ago while at Yankee Training Camp in Florida when he was rear-ended by a car as he was stopped at a light. He had neck and shoulder trauma. Still his physical conditioning is incredible, the kind of shape someone 20 years his junior would be proud of. Jackson still weighs in the 220 range with no jiggly stuff on him and within 5 lbs of what he weighed during his playing days.
Ahead Of His Time:

Monica asked Reggie if he worked out while he was playing and if there were any structured team workouts at that time. Reggie said he has always worked out even though weightlifting was taboo at that time for sports.

Click Image To Enlarge.
Reggie Was Weightlifting Long Before
It Was Popular In Sports.

He had been an avid weightlifter all his life. There were no off-season programs for athletes of that era. Ballplayers came to camp and played themselves into shape. Man how times have changed.

RELATED ARTICLE

What Is The Best Workout Program For Baseball Players? What is the best workout program for baseball players? The baseball season is quickly approaching so we have some great workouts & programs specifically tailored for those athletes. [ Click here to learn more. ]

Monica also asked him about his diet and he said he has always kept his protein up and ate clean. The man was way ahead of his time!

Reggie's Workouts:

Reggie's workouts are still a thing to behold, though injuries and age (sorry again) are taking their toll. The days of bench pressing 405lbs for reps and squatting 315lbs for sets of 20 may be over. Even with a disintegrated disk and bad shoulders Reggie still throws the weights around.
He still easily handles 80lb dumbbells in chest movements. I'm sure he could do more if he wanted but what would be the point. He handles equally impressive weight in other upper body exercises. Again remember he is 60!
He no longer squats but does quad and hamstring work to keep things in balance. He also does large amounts of work with fit-balls or whatever ya call 'em. Remember I'm a powerlifter; they're all balls to me. He also does a lot of core work with medicine balls. Do they still call them that? Or is there a newfangled name for them also? ... again balls!!!

Click Image To Enlarge.

Me and Reggie.

I wrote this article to show you how I feel about my friend Reggie Jackson!
Thank You!
Rob Carbo
Carbonics Training Co.
Conceive, Believe, Achieve!!!
Pictures by Todd Hutchings, Sultry One Studios

About The Author

Rob Carbo

Rob has an interest in all aspects of sports and fitness training. He is a strongman, bodybuilding competitor and football player.

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NCAA Baseball Live on US Sports Net Presented By BBcom GCU Baseball vs New Mexico and What Should I Do To Swing Harder For Baseball?

GCU Baseball hosts New Mexico on March 4, 2020 at 2pm (5pm EST) (Brazell Field at GCU Ballpark).

What Should I Do To Swing Harder For Baseball?

Josh Henkin

Hitting for more power is often misunderstood. The muscles that cause the mammoth homeruns you see are not the arms. Learn what to do!

Q. What Should I Do To Swing Harder For Baseball?

I play competitive baseball and have been weightlifting for about 2 years. I know athletes shouldn't train like bodybuilders but should I still only workout each body part once per week? My goal is to be able to swing harder and have more power.
I don't believe you have to train each body part once a week. The reason is for most of the sports programs you have a low level of volume each training session for specific body parts. For example, I will have most athletes Snatch, Clean, Squat, etc. all in one week.
What is more important is the volume and intensities that you incorporate. You should not be wasting your time with exercises that are not going to be beneficial to performing better on the field.
Hitting for more power is often misunderstood. The muscles that cause the mammoth home runs you see are not the arms. The arms are actually much weaker than most of the bigger muscles in your body. The muscles responsible for great power in hitting are the hips and torso. This is why even baseball players can benefit greatly from incorporating variations of Olympic lifts.
These movements teach the athlete how to use their hips properly and develop a great deal of explosive strength. The other aspect is great torso strength. I am currently working on an article demonstrating abdominal exercises that will create the type of strength in the abdominals required for sport. In sport, the thicker (not fatter) torso is preferred to dissipate force and to create huge power outputs.
Recently, Dr. Mike Hartle wrote a complete series of articles on how to use a sledgehammer to create the torso strength and power that would make most fitness enthusiast shake!
As far as splitting up your program, I suggest you think of movement instead of individual muscle groups. For instance, don't think when you are going to do your arms. Think of all the exercises that are involved with elbow flexion and extension, this would include all pushing and pulling movements. This also goes for looking at torso and leg work.
Instead of thinking of a "six pack", which is really the result of low body fat levels, think of all the motions that are important to strengthening the abdominal wall. This would include trunk flexion, side bending and rotation. If you only focus on one aspect you are neglecting full training of this region. For leg training you should concentrate on a few movements and their variations.
This would mean you focus on hip extension and knee flexion movements. What would this mean? Many exercises such as deadlifts, good mornings and all the Olympic lift variations. Knee flexion would include back, overhead and front squats, lunges (all variations) and single-leg squats.
These are just a few of the many exercises that would be appropriate for baseball training. Special emphasis should also be placed on upper back work to counteract all the throwing actions.
I like to think of focusing on several core lifts. This would be any Olympic lift, deadlift, squat, even bench presses. The rest of the exercises are supplemental lifts that compliment the needs of the specific sport. This would mean improving certain motor qualities such as explosive strength, speed-strength or maximal strength.
However, remember your program should also incorporate sprint work and range of motion drills. Don't think one-dimensionally just as in the weight room.

About The Author

Josh Henkin

Josh Henkin, CSCS, has been in the fitness industry for over 20 years, and is highly sought-after for his innovative approach to functional training.

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NCAA Baseball Live On US Sports Net Presented by BBcom GCU Baseball vs New Mexico and Baseball Hip & Groin Drills For Strength & Mobility!

GCU Baseball hosts New Mexico on March 3, 2020 at 6pm (8pm EST) (Brazell Field at GCU Ballpark).

Baseball Hip and Groin Drills For Strength and Mobility! From Bodybuilding.com

Mauro Di Pasquale

The following drills simulate a number of the movement patterns required in game and practice situations. They are designed to help improve functional strength, range of motion and mobility in the hip and groin. Do them three times per week year around.

In baseball, it is of the utmost importance that players have advanced hip and groin functionality due to the demands of practice and game situations. Here's how to get it. The following drills simulate a number of the movement patterns required in game and practice situations. They are designed to help improve functional strength, range of motion and mobility in the hip and groin. Do them three times per week year around.

Leg Swing Drills

1. Leg Swings. Stand with your left hand on a wall for balance. Swing the right leg forward and backward 10-15 times. Repeat with the left leg.
   
   Leg Swings
   Click To Enlarge.
   
   
2. Ins/Outs. Place both hands on a wall for support. Swing the right leg out away from the body and back across the body 10-15 times. Repeat with the left leg.
   
   Ins/Outs
   Click To Enlarge.
   
   
3. Hip Flexion/Extension. Lean forward, with your hands on a wall for support. Keep the toes up and swing (pull) the right knee up to the chest. Pause and extend (kick) the right hip and leg back as far as possible. Do 10-15 reps with each leg.
   
   Hip Flexion/Extension.
   Click To Enlarge.
   
   
4. In, Out and Hold. Lean forward, with your hands on a wall for support. Swing the right leg out and in 3 times and hold for 6 sec after the third swing. Start by swinging the right leg out away from the body. Then swing it back across the body and out again. Hold in the "out position". Next, swing the leg inward across the body, back out and in again. Hold in the "in position". Do 3 reps with each leg.
   
   In, Out and Hold
   Click To Enlarge.
   
   
5. Hip Flexion. Stand with you back to a wall. Lean against the wall with your shoulders and hands. Keep your toe up and leg straight. Raise the right leg forward as high as possible and return. Do 10-15 reps with each leg.
   
   Hip Flexion
   Click To Enlarge.
   
   

Ladder Drills

If you don't have a speed ladder, make your own. First, draw two parallel lines on the ground approximately 18 inches apart.
Then, make squares by connecting the parallel lines with shorter lines. Make each square approximately 18 inches long.

1. Straddle Skips. Straddle one end of the ladder. Skip forward with the right leg (raise the right knee as high and wide as possible) and then put the right foot down outside the second rung of the ladder. As soon as the right foot hits the ground, skip forward with the left leg and put the left foot down outside the third rung of the ladder. Continue skipping forward, keeping both feet outside the ladder at all times. When you get to the end of the ladder, pause and skip backward to the starting position. Start with 2 trips in each direction. Add one trip per week, to a max of five trips, forward and back.
   
   
   Straddle Skips
   Click To Enlarge.
   
   
   
2. Crossover Skips. Stand with both feet on the right side of the ladder. Skip forward, bringing the right knee up as high as possible and across the body. Put the right foot down outside and to the left of the second rung. As soon as the right foot hits the ground, skip forward, bring the left knee up across the body and put the left foot down outside and to the right of the third rung. Continue skipping across the ladder. When you get to the end, pause and return by skipping backward. Cross your feet behind your back. Start with 2 trips in each direction. Add one trip per week, to a max of five trips, forward and back.
   
   
   Crossover Skips
   Click To Enlarge.
   
   
3. Hip Twists. Stand on one side of the ladder with your right foot in the first rung and your left foot out. Jump up, twist your hips to the right and bring your right foot out of the rung and replace it with your left foot. Then jump up, twist your hips to the left and bring your left foot out of the first rung and place your right foot in the second rung. Continue down the ladder twisting your hips and moving your feet. Keep your shoulders parallel to the ladder at all times. When you get to the end, pause and return twisting in the opposite directions. Start slow and gradually increase the speed with which you twist your hips. Start with 2 trips in each direction. Add one trip per week, to a max of five trips, forward and back.
   
   
   Hip Twists
   Click To Enlarge.
   
   

Hurdle Drills

Lateral Unders. Lower a track hurdle, or broomstick, until the top is even with your navel. Stand with your left side next to the hurdle. Step sideways under the hurdle with your left foot. Bend at the hips, knees and ankles and keep your lower back tight and your upper back, neck and head straight. Push with your right foot to move your body sideways (to the left) under the hurdle. Stand up on the opposite side and come back under to the right. Do 10-15 reps in each direction.


Lateral Unders
Click To Enlarge.



1. Forward Unders. Stand facing the hurdle. Step forward under the hurdle with your right foot. Bend at the hips, knees and ankles and place your head and back under the hurdle. Push with the left leg and drive your body under the hurdle. Square up your shoulders and stand up on the opposite side. Turn around and come back under the hurdle with the left foot forward.
   
   Forward Unders
   Click To Enlarge.
   
   
2. Forward Overs & Twist. Lower the hurdle to crotch height and stand facing it. Pivot on your left foot and step over the hurdle with your right foot until your body is straddling it. Pivot on your right foot, and bring your left foot (heel first) over the hurdle. Stand on the opposite side facing the hurdle. Step back across the hurdle with your left foot.
   
   Forward Overs & Twist
   Click To Enlarge.
   
   
3. Forward Overs. Keep the hurdle at crotch height and stand facing it. Lift your right knee and right foot as high as possible and step forward over the hurdle with your right foot. When your right foot hits the ground, lift your left knee and foot and step forward over the hurdle. Turn around and step back across the hurdle with your left foot.
   
   Forward Overs
   Click To Enlarge.
   
   
4. Lateral Leg Lifts. Stand at the end of a hurdle, with our body slightly to the left of the hurdle. Keeping your right leg straight, lift it up and over the hurdle. When your right foot hits the ground, lift your left leg and circle it over the top of the hurdle. Pause and step back across the hurdle with your left foot first. Start with 3 sets of 5 reps in each direction and build to 3 sets of 10.

Lateral Leg Lifts
Click To Enlarge.

About The Author

Mauro Di Pasquale

Dr. Mauro Di Pasquale is one of the most influential voices on diet, performance and athletic training in the world. His innovative work in finding nu

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