1. Torso / Core Training Appropriate Methods
Paul Hodges PhD. Stuart McGill Stuart McGill PhD
Leading Researchers in torso training & spinal health
Paul Chek, Gary Gray, Vern Gambetta
Pioneers is training

2. Lower Back / Core

3. Torso / Core Responsibilities
Many baseball players mistakenly overwork the lower back with core exercises like Sit-Ups, Side Bends and Russian Twists, which have very little carryover for baseball performance and can even cause pain and injury to the lower back.
Instead, your workout should focus on stabilization exercises that force core muscles to resist movement. This helps strengthen the connection between the upper and lower body. These core-specific exercises will improve throwing and hitting power—and help your core maintain control of your body during explosive hitting and throwing motions (which protects the spine).
Role Of the Torso / Core is to act as brakes (stabilizers) not accelerators (flexors or rotators)

4. Torso Core Responsibilities
Hips & thoracic spine Generate Rotation NOT the lumbar spine
We must remember to train the core by moving the hips or extremities without any compensatory movement of the spine.
M. Boyle training & Conditioning. Vol. XXII

5. Movement Patterns Flexion & Extension Rotational
Lumbar Spine
Overall lumbar rotation is approximately 13 degrees
2 degrees of rotation between each segment from T10 to L5
Greatest degree of rotation between L5 & S1 is 5 degrees (site of most injuries)
Rotation should be generated from the hips not lumbar spine & the thoracic vertebrae!
Movement should be generated in:
Thoracic Spine

6. Recent Appropriate Trend
Today’s torso training is more about the prevention of motion rather than the generation of it.
Generally accepted among professionals
Plank / Bridge – these can be done more often, without overuse / overtraining injuries

7. Prone Plank Variations

8. Lateral Plank

9. Posterior Chain / Torso Activation
Prone Bridge Series
Posterior Chain / Torso Activation

10. Torso / Core Exercise Programs
Anti-Flexion & Extension
Anti-Rotation
Level 1 Exercises
Side / Lateral Plank
Front / Prone Plank
Stability Ball Roll Out
Ab Wheel Roll Out
Body Saw
Level 2 Exercises
Feet Elevated Side/Lateral
Plank
Side/Lateral Plank Row
Suitcase / Waiter carry
Level 1 Exercises
½ kneeling In-Line chop
In-Line Lift
Tall Kneeling Push Pull (cables)
Tall Kneeling Press
Level 2
Can progress to standing positions

11. Anti–Rotation Exercises
Cable ½ Kneeling chop
Level 1
Standing Lift
Level 2

12. More Advanced Exercises
Slide Board Knee Tucks
Slide Board / Swiss Ball or Suspension Trainier knee Tucks Pikes
Ab Wheels