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Jason Riley's Diamond-Ready Moves

Improve your game with these eight exercises from baseball's best-kept training secret.

6. SL Step Downs with Counterbalance

Sets/Reps: Start with 2 sets of 6 reps and progress to 3 sets of 10 reps on each leg

Purpose: To strengthen the glutes, quads and hamstrings and provide hip/knee/ankle stability

Description: Stand on a box or bench about 24 inches in height on a single leg. Hold a dumbbell with both hands, slowly lower the non-support leg down the box, keeping the toe facing the box, not the ground (don't let the toe point toward the ground). Make sure the first movement is the hips moving backwards, not letting the knee collapse over the toe on the support leg. Once you reach the ground, use the support leg to push yourself up the box (only the heel of the non-support leg should touch the ground).

  

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