Primary Movement Pattern: Rotation
In the first superset of each training day or our “A-Block”, we train rotation / extension at different loads, velocities, and progressions just like you would other movement patterns. We can have different emphasis for rotational / extension exercises such as: rear hip loading, sequencing, pelvic rotation, and torso rotational strength / velocity.
I once heard on a podcast “Why emphasize a technically and neurologically demanding movement pattern that is significantly different than the athletes primary neurologically demanding movement pattern.” With so many ways to train and improve the different aspects of rotational ability, it’s most beneficial to actually train rotation instead of other traditional “A-Block explosive movements”.
Olympic lifts = high load, vertical shin, hip dominant, vertical power production
Loaded / Resisted Jumps = can be modified to fit vertical, linear, or lateral force directions, can be at higher speeds, involve leaving the ground and smaller joint rotations
Rotation = lateral, rotational, and vertical ground forces in a pelvis > torso > lead arm > implement sequence
@onbaseu @mytpi while requiring high range of motion demands in hip IR, T-spine rotation, and shoulder abduction, adduction, and ER/IR.
We will perform a large variety of different force production exercises at different loads and velocities throughout a training week including plenty of jumps, sprints, and lifting, but our primary emphasis and what we train when most neurologically fresh is ROTATION.
If you can’t rotate well with power and velocity, you will have a very hard time competing in rotation / extension events such as baseball, softball, and golf.
