Longing for some extra pop in your bat for the season debut?
Does Curtis Granderson of the New York Yankees hit opening day home runs? Granderson hit a go-ahead bomb in the seventh inning to push the Yanks past the Detroit Tigers yesterday. It was his third consecutive opening day dinger.
You, too, can develop home-run-hitting prowess by performing lower-body strength and core stability exercises. This formula helped Granderson club 20+ home runs in four consecutive seasons, dating back to his time with the Detroit Tigers. Not bad for the 6'1", 185-pound center fielder.
Tigers strength coach and long-time Granderson confidant Javair Gillett prescribes three exercise complexes for building strength and explosiveness in the key power areas. Take a crack at the following time-efficient complexes, which Gillett says are great for in-season training. Perform in circuit fashion, with a one-minute rest.
- Assume athletic stance with feet slightly wider than shoulder-width
- Hold dumbbell with both hands between legs
- Sitting back with hips and keeping weight on heels, squat until dumbbell touches ground
- Drive up to starting position
- Repeat for specified reps
Coaching Points: Keep back straight and head up // Bend from hips and knees // Go through full range of motion
- Lie on back with legs extended and feet on physioball
- Raise hips, forming straight line from shoulders to feet
- Hold for 15-20 seconds
Coaching Points: Maintain good form, keeping core and glutes tight
Kneeling Med Ball Rotation Throws
- Kneel on ground holding med ball in front of chest with arms extended
- Explosively rotate through core and throw med ball at wall
- Receive med ball and continuously repeat for specified reps
Sets/Reps: 3x8-10 each side
Coaching Points: Keep core tight and lower body stable // Maintain good posture, keeping chest up and holding head still
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