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Secrets of Speed and Quickness Training
A collection of articles
by Dr. Larry Van Such - Vol. 3 - Part 2
Exercise For Lateral Rotators of the Hips
Use this exercise to develop power in your hip rotation muscles
Baseball or softball players looking to increase their bat speed and hitting power will find this to be a powerful hip rotation exercise.
It targets muscles that are hard to isolate and condition and therefore often overlooked. Isolating these muscles, as in the workout described below, helps to break down the complex movement of the bat swing into smaller segments and to train each of those segments and muscles individually.
When done this way, you can better locate the weak spots in your training (and in your performance) and begin to focus more on those particular areas.
IMPORTANT NOTICE!! Consult with your physician before starting this exercise.
External Hip Rotator Exercise or Lateral Thigh Rotator Exercise
Follow the training steps as outlined below
STEP 1. Start with a band about 5 feet long and tie a knot in it to form a loop as shown in Figure 1a. Feed the loop behind a pole as shown in Figure 1b. This loop now has four ‘strands’.
See numbered items in Figure 1b.
Grab both ends of the loop together as shown in Figure 1c. This new loop is now capable of providing four times its resistance. See below:
Figure 1a. Resistance band tied in a knot. |
Figure 1b. Loop fed behind a pole. |
Figure 1c. Both ends of loop grabbed with the hands. |
STEP 2. Place your left foot inside the loop as shown in Figure 1d. To do this properly, it may help to face the direction you will be laying first, and then feed the loop over the back of your heel and eventually over your toes ending up around the ankle. This way the loop won’t get twisted as much during the exercise and will remain relatively loose around your ankle.
Figure 1d. |
STEP 3. Lay down on your stomach with your left leg flexed to about 90 degrees to the floor. See Figures 1e and 1f below.
Figure 1e. Front View. |
Figure 1f. Side View. |
STEP 4. Cross your left leg over the midline of your body toward your right side and then hold this position without changing it for 10-15 seconds using between 70-80% of your maximum strength. While your left leg is crossing medially over your right, the effect this has at the hip joint is lateral rotation of the left thigh. See Figure 1g, Figure 1h and Figure 1i.
Figure 1g. Front View. Position held for 10-15 seconds using between 70-80% of your maximum strength. |
Figure 1h. Right side view. Position held for 10-15 seconds using between 70-80% of your maximum strength, |
Figure 1i. Left side view showing where resistance
is felt in the left hip; see white arrows. |
STEP 5. Face the other direction and Repeat STEPS 1- 4 with your right leg.
TRAINING TIPS.
1) In Figure 1g , you may need to move sideways away from the pole where the band is attached to achieve the proper amount of resistance. Moving sideways will cause the band to stretch a little more thereby increasing its resistance.
2) Keep your body pointing straight ahead during the entire exercise. This exercise may cause your lower body to be pulled back towards the pole; do not let this happen.
STEPS 1-4 completes the exercise one time. To perform a complete training session for this exercise, repeat this process two more times giving you a total of three exercises for the right lateral rotators of the hip and three for the left.
Table 1. Lateral or External Rotators of the
Hips Exercise Routine.
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1. Right lateral rotators of the hips exercise, hold 10-15 seconds. Rest 15 seconds. |
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2. Left lateral rotators of the hips exercise, hold 10-15 seconds. Rest 15 seconds.
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3. Right lateral rotators of the hips exercise, hold 10-15 seconds. Rest 15 seconds.
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4. Left lateral rotators of the hips exercise, hold 10-15 seconds. Rest 15 seconds.
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5. Right lateral rotators of the hips exercise, hold 10-15 seconds. Rest 15 seconds. |
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6. Left lateral rotators of the hips exercise, hold 10-15 seconds. Rest 15 seconds.
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TOTAL EXERCISE TIME: 3 Minutes Maximum
TRAINING SCHEDULE
Perform this exercise according to Table 1 three times a week, such as Monday, Wednesday and Friday, for the next two weeks and start noticing how much more powerful you feel. But remember, this is just one of the exercises you should be doing to increase your bat speed, hitting distance and pitching speed. You will need to do the complete SWING FASTER program to get maximum results.
“We’ll bring you up to speed!”®
Always glad to help!
Dr. Larry Van Such
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