By Chad Zimmerman
See the issue: April 2007

If everything you do on the diamond is right-handed, you might think that right-sided training is the only kind you need. But according to Frank Velasquez, ATC, CSCS, head strength and conditioning coach for the Pittsburgh Pirates, this is a mistake you can’t afford to make.

“If you throw and hit righty, you’re doing everything one way,” Velasquez says. “If that is done over a period of time, it can create muscle imbalances, which can lead to injury and hurt your performance. To correct imbalances in our guys, we have them perform exercises in both direction, as a lefty and righty.”

Velasquez developed the Standing Med Ball Routine as one way to ensure that the Pirates, including NL batting champ Freddy Sanchez, work their bodies equally to the left and right. Consisting of six exercises, the routine takes three to four minutes and is performed as a circuit—moving from one exercise to the next without rest.

“With this routine, we also strengthen our internal core—not just our abs and obliques,” Velasquez says. “That’s our center foundation—the muscles under the abs—and that’s what we concentrate on here.”

Ideally, utility players who don’t see action as often perform the routine at least once a week, while everyday position players perform it once every seven to 10 days. As for pitchers, relievers use the routine once or twice a week, and starters get in two days of the circuit between starts.

“The first time you do this routine, work at about 60 to 70 percent speed, just to learn the movements,” says Velasquez. “As you get better and more efficient with the exercises, increase the intensity. Once you’re four to six weeks into it, use it as a plyometric and explosive routine.”

Standing Med Ball Routine
Use a six- to eight-pound medicine ball for the entire routine.

Chest Pass
• In athletic stance, face wall three to four feet away
• Hold med ball at chest level with both hands
• Explosively press ball away from chest into wall
• Finish throw with thumbs pointing down
• Perform 20 reps

Side-to-Side Toss
• In athletic stance, face wall three to four feet away
• Holding med ball with both hands, rotate as far right as possible
• Rotate toward wall and throw ball against it
• Catch ball; repeat to left side
• Continue alternating, performing 8-10 reps to each side

Soccer Pass
• In athletic stance, face wall one to two feet away
• Hold med ball with both hands overhead and elbows at shoulder level
• Quickly dribble ball overhead against wall
• Perform 30-40 reps

Reverse Side-to-Side Toss
• Same as Side-to-Side Toss but perform with back to wall
• Perform 6-8 reps to each side

Hitter’s Throw
• Start in hitter’s stance with partner 30 to 40 feet to your left
• Holding med ball with both hands, rotate right like you’re loading up for swing
• Explosively rotate, driving hips left and shotput med ball with one hand toward partner
• Partner repeats, throwing ball back to you
• Repeat throw swinging in opposite direction
• Perform 5-6 reps each way

Coaching Point: You shouldn’t throw the med ball by any means. One hand is behind the ball, and one hand shotputs it. Your hips drive the ball, while your hand directs it forward.

Ball Slams
• In athletic stance, hold med ball with both hands in front of hips
• Bring ball around, up and over to right side of head
• Explosively throw ball to floor with both hands
• Repeat, but bring ball to left side of head
• Perform 6 to 8 slams on each side

Coaching Point: Get a good followthrough coming over that front leg; it’s like an outfielder throwing home. So if you throw righty, your left leg is planted and your right leg comes off the ground while the chest comes toward the ground—again, just like a good follow-through.

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