Flamingos/Single-Leg Straight-Leg Deadlift Combo
Stand on one leg on stability pad
When partner tosses med ball, catch it, stabilize body and toss it back
After specified reps, partner tosses ball low and in front of you
Catch ball in front, continuing to lower upper body into Single-Leg, Straight-Leg Deadlift
Return to standing position; toss ball back to partner
Repeat for specified sets
Perform combination set on other leg
Gillett: At first, he’s not moving. He just has to stop the ball, stabilize and try not to lose balance. Then [he has to get] back up and throw it a little further so he’s got to reach for it and do a one-legged, stiff-legged deadlift. When he comes out to catch, he’s really got to slow the ball down, then bring it down to his toes. He comes back up and actually tosses it with his lower back and glutes in a powerful manner.
Verlander: You wouldn’t think this is working you very much, but when he’s throwing the ball and you're stabilizing on the pad, you’re using your core more than you think.