07 Jul Exercise Ball Table Top with Arm and Leg Extension
The rotary athlete, golfer, tennis player, and baseball player are all required to generate speed and transfer this speed through the kinetic chain into a ball, bat, club, racquet, or stick. In order for speed development to be maximized and transferred efficiently, segmental stabilization of the lumbo-pelvic-hip complex is required.
In order for the athlete to develop segmental stabilization of the lumbo-pelvic-hip complex commonly referred to as the “core” utilizes exercises where the athlete is required to maintain a neutral spine position while performing corrollary movement patterns with the extremities. These types of exercises increase the strength, endurance, and nueral muscular efficiency of the deep spinal stabilizers, anterior, posterior, and lateral compartments of the torso.
Why It’s Important: Segmental stabilization of the lumbo-pelvic-hip complex allows for the efficient transfer of power generated by the lower body to the upper body and into the bat, ball, club, racquet, or stick. Additionally developing the stabilization capacities of the core musculature is a precursor to developing rotary power within the kinetic chain.
Improves Your: Stabilization of the core musculature allows the rotary athlete to efficiently transfer ground reaction forces, generate rotary speed, and maintain the postural position required within the athletic actions of their sport.
Target Area: Deep spinal stabilizers, anterior, posterior, and lateral compartments of the torso.
The Common Problem: The athlete is deficient in the stabilization capacities of the lumbo-pelvic-hip complex. This results in an inefficient transfer of energy through the kinetic chain, a lower capacity to create rotary speed, and an inability to maintain the postural positions required in the athletic actions of their sport.
The Solution: The athlete within their comprehensive strength and conditioning program requires a segment of the training program to be dedicated to the development of segmental stabilization within the core musculature of the kinetic chain. This over time will develop the strength, endurance, and neural muscular capacities of core.
Exercise Ball Table Top with Arm and Leg Extension
- Place the head and shoulders on top of the ball with feet shoulder width apart on the floor
- Elevate the hips to a position horizontally in line with your knees and shoulders
- Place your hands on both hips
- Extend the lower right leg outward from the knee and the left arm overhead
- Continue to extend the lower leg and left arm until both are straight
- Hold the extended position of the right leg and left arm for one second
- Return to the starting position of the exercise and repeat with the opposite leg and leg
- Alternate back and forth for 10-15 repetitions
About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success. He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.