Your hamstrings create speed by allowing the knee to flex and the hip to extend. By training hip extension, you can steal more bases and reach peak speed even more quickly. Exercises such as a Single-Leg Romanian Deadlift work the hamstring while stretching the muscle.
- Balance on one leg, holding dumbbells at sides
- With balancing leg slightly bent and back flat, bend forward at waist until dumbbells are just above floor
- Return to start; repeat for specified reps
- Perform set on opposite side
Watch Cy Young award-winning pitcher Justin Verlander perform a Flamingo/Single-Leg RDL Combo.