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Rotational Development - Key Positions (Hips + Shoulders)

Swing Force

Baseball , Softball, Golf, Track & Field, Racket Sports

Coach

Logan Barrett

A 4-week program for Rotational Development focusing on accessing hip to shoulder separation and the ability to rotate into your front hip. This program is ideal towards the beginning of an off-season to re-introduce rotational training, as a Level 2 Rotational Development plan to our 101 program, or for generally tight rotators that need access and control of deeper ranges of motion.

If you already have a lifting program but are missing the development of the Primary Movement Pattern of your sport, this is a great add-on. Continue your lifting program and add this as the first circuit of your session.

This would also work great at the field, court, or course with bands and med balls to make sure you are improving your rotational power, speed, and positions outside of traditional lifting.

$29

Get Rotational Development - Key Positions (Hips + Shoulders)

Rotate Into Your Front Side

Improve lead hip stability, range of motion, and motor control for a better lead leg block and more energy transfer.

Improve Hip to Shoulder Separation

Access deeper ranges of motion to better accelerate through rotation for higher speeds and power.

Take Your Power to the Next Level

Improve the rotational strength and speed capabilities that will take your swing speeds and overhead velocities to higher and higher levels.

Features

Programming 4 days per week

Daily rotational development training that’s beneficial for athletes of any level or background and will help you transfer your strength to your skill

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Watch, learn, and crush training, all through an app.

Equipment

Required

Med Balls, Bodyweight, Bands / Cables.

Sample Week

Week 1 of 5-week program

Monday

Key Positions Day 1

Split Stance Cable Rotational Chop

2 x 8

Split Stance Med Ball Rotational Throw

2 x 5

Hand Supported Hip Airplane

2 x 8

Lying T-Spine Windmill

2 x 8

Tuesday

Key Positions Week 1

Positional Loaded Rotation

Positional Med Ball Throws

Rotational Development Mobility

Thursday

Key Positions Week 1

Positional Loaded Rotation

Positional Med Ball Throws

Rotational Development Mobility

Friday

Key Positions Week 1

Positional Loaded Rotation

Positional Med Ball Throws

Rotational Development Mobility

Coach

More from Swing Force

Logan Barrett

Logan Barrett, CPSS, SCCC, CSCS, OnBaseU, TPI Logan is currently the Performance and Sport Scientist for Wichita State Baseball + Tennis. Logan has had the opportunity to train multiple D1 Conference Championship teams, 25+ MLB Draft picks, 30+ D1 baseball All-Conference players, 10+ D1 softball All-Conference players, multiple D1 All-Americans, and multiple players who now play in the MLB.

FAQs

Is this a stand alone program?

This can be done in the bullpen, on the court, or at the range prior to sport practice. It is best used as an addition to normal strength training as a rotational movement pattern focus.

What should I do in addition to this program?

I would recommended using our full program for rotational athletes. In addition to Rotational Development, your training should also focus on Lower Body Force and Structural Support for the performance and health needs of your sport.