In regards to core training, I try to incorporate the medicine ball whenever possible. As a baseball player, there is a lot of twisting and turning that I will do. Keeping my abs strong is as important as anything else.
I do tons of squats, jump squats, and fire hydrants.
I wish to improve my power, but not in a home run way.
Basketball is probably one of the best workouts you can possibly have, because it's cardiovascular and it's plyometrics.
Baseball players need strength but also the ability to make fast-paced, explosive movements, so their training is all about strengthening the tendons around the bone and the joint so you don't tear the muscles from the bones.
By kipping, you are able to generate power from the hip, transfer it through the body, then into your arms, creating a movement that originates in your core and moves to your limbs, and also generates more power.
Sometimes I use a bungee, one of those bungee cords that offer resistance training. I find that useful. Like, I'll go out and hit a backhand or a forehand with resistance. Because when you get rid of the resistance, you've recruited more muscle fibers, and it definitely helps with speed.
Most people don't think about plyometrics when they think about powerful strength. But I do lots of them to build mine.
I'll get out and do Pilates. I'll get in the ring and do some rounds of kickboxing and grappling and MMA conditioning. There's a lot of unique stuff that I do, too, that a lot of people wouldn't imagine or think about doing, like box jumps. You get a 42-inch box and dumbbells and practice working on your explosion jumping up on those boxes.
A lot of the weaknesses we have are based on a lack of lateral movement, which can set you up for injury. When you exercise in multiple planes, you see improvements in balance, mobility, and function.
Running up a steep hill or up steps are fantastic ways of building explosive strength.
