The Director of Performance at Saddlebrook Resort in Wesley Chapel, Florida, Jason Riley trains over 20 pro baseball players every off-season, including All-Stars Derek Jeter, Ryan Howard and Ryan Zimmerman. Whether you're looking to win your beer softball league or just get in better conditioning, these custom-designed moves (as demonstrated by Riley himself) will improve agility, range of motion and functional strength.
1. Physioball (PB) Stabilization (PB Prayers with single leg knee drives)
Sets/Reps: Start with 2 sets of 6 reps on each side and progress to 3 sets of 12 reps on each side
Purpose: To strengthen and provide stability thru the core and shoulders
Description: Place elbows on ball, keep belly button drawn-in, push elbows slightly away from body and keep a straight line from heels to head. Slowly drive right knee toward the ball with the right toe up, keeping the left leg straight. Place right leg back down next to left leg and repeat with the opposite leg