8. Lunge Lift Throw to Acceleration
Sets/Reps: Start with 2 sets of 6 reps and progress to 3 sets of 10 reps on each side
Purpose: To create rotational power thru the hips and core and to teach deceleration of the opposite side obliques, which will assist in bat speed and deceleration
Description: Start in a lunge position with the left leg (leg closest to the wall) in the forward position. Rotate the ball to your right with your arms and torso, trying not to let the hips rotate as you rotate your torso. Accelerate and throw the ball toward the wall about 2-3 feet in front of your hips, as you do this, push off your left leg and step forward with your right leg and decelerate the ball as it bounces off the wall. As you catch the ball, try to maintain an upright posture with your torso and allow very little movement thru the hips, knees and ankles.