For #ThrowbackThursday, let’s take it back to @Phillies spring training last March.
Someone commented recently asking for more “yoga for baseball” posts. Here, I’m demoing my favorite med-ball hip mobility flow, focusing on stabilizing & transfering COM (center of mass) from hip to hip, moving back and forth from a deep lateral lunge/cossack squat variation to Warrior 2 leg position.
I wouldn’t exactly call this yoga—but it’s an accurate portrayal of my work in MLB…and all pro sports. In fact, this move originated at @wwe @wwenxt while working with @fla_hayes & his athletes on med-ball cossack squats that we turned into this “yoga-inspired” #moflow. It’s a great move for wrestlers but I’d argue that ANYONE wanting more mobile hips can benefit. Sport/position specifically, it’s a must for MLB catchers & NHL goaltenders. .
There’s often a perception that yoga in sports should focus on flexibility. I strongly disagree. Flexibility is my least favorite “f” word used in weight rooms!😜 This is a great example of the difference between increasing flexibility vs. training mobility.
It’s one thing to come down deeply into a cossack squat or even a Russian split; it’s entirely another to be able to stabilize from there, moving in and out of it with intention & control. The first example might enable you to avoid a muscle strain or tear, if unexpectedly pushed into that position during play (sliding, falling, etc.). The second aids injury prevention AS WELL AS creating an enhanced range of controlled movement that BOOSTS ATHLETIC ABILITY.
If you want to try it, but aren’t ready for a 30-lb med ball yet, start w/out a med ball. Focus on increasing dorsi flexion & hip mobility gradually—don’t force it. Go down as low as you can with your heel down, but then, if necessary, let it lift at the bottom. Then move through the flow slowly with intention, gradually progressing to deeper controlled ranges of motion with more weight. Keep your hip & foot position even, making your movement symmetrical as you transfer your weight from hip to hip. I do these in 2-3 sets of 6-10 (video represents one rep).