Pre-Hitting Routine
Lighthouse Performance SYstems
Baseball , SoftballAre you aiming to improve Swing Efficiency, Gain Exit Velocity, Timing & Reduce your risk of injury? This routine will help you achieve your aim!
This is a Pre-Hitting Routine intended to be completed before all higher intent batting practice days
The selected movements focus on 3 phases of the swing: Loading, Swing (Acceleration) & Swing (Deceleration)
Within the routines, the biomechanical focus will be centered around creating space and holding tension within the hip, rotate from the pelvis, creating separation of hips & shoulders, maintain space for hands to stay inside, extend through the ball
In this program, there are THREE, routines (2 Weeks Each) to get you started. But is also adaptable as you can extend each routine out for as long as you'd like, or mix and match exercises.
As a bonus, there is an On-Field Dynamic Warm-up included that you can follow prior to beginning your Pre-Hitting Routine. ADDITIONALLY, there are Med Ball Drills to be completed following your Pre-Hitting Routine to "feel"/cement new found ability & potentiate going into batting practice.
Anything worth doing is worth doing with 100% QUALITY, INTENTIONAL effort. This program is written to remove the fluff and provide you with a streamlined approach to get into the proper shapes, develop motor learning skills & prime your nervous system to do your job efficiently, have a quality batting practice session and to be more effective for your team!
A
Dynamic Warmup 1
1 x 1 @ 20
B1
Banded Lumbar Cat Camels
2 x 10
B2
Side Lying T-Spine Windmill
2 x 8
B3
Wall Kickstand Hinge w/ Foam Roll
2 x 8
B4
PRI Standing Lat Stretch
2 x 30
C1
Thoracic Spine CARs
3 x 3
C2
Figure 8 Med Ball Throw
3 x 5
C3
Split Stance MB Chop Fake Throw
3 x 5
A
Dynamic Warmup 1
1 x 1 @ 20
B1
Banded Lumbar Cat Camels
2 x 10
B2
Side Lying T-Spine Windmill
2 x 8
B3
Wall Kickstand Hinge w/ Foam Roll
2 x 8
B4
PRI Standing Lat Stretch
2 x 30
C1
Thoracic Spine CARs
3 x 3
C2
Figure 8 Med Ball Throw
3 x 5
C3
Split Stance MB Chop Fake Throw
3 x 5
A
Dynamic Warmup 1
1 x 1 @ 20
B1
Banded Lumbar Cat Camels
2 x 10
B2
Side Lying T-Spine Windmill
2 x 8
B3
Wall Kickstand Hinge w/ Foam Roll
2 x 8
B4
PRI Standing Lat Stretch
2 x 30
C1
Thoracic Spine CARs
3 x 3
C2
Figure 8 Med Ball Throw
3 x 5
C3
Split Stance MB Chop Fake Throw
3 x 5
Brian Roller
Brian Roller is a Certified Strength & Conditioning Coach. He is currently a professional hockey S&C Coac, former DI S&C coach and DIII Men’s Ice Hockey player. With over a decade of coaching experience and two decades on the ice, Brian has seen what it takes to win at a high level. Brian has worked with hundreds of athletes of all ages; from youth, high school, collegiate and professional.
Be more efficient with your swing to play a bigger role on your team. You're one click away from unlocking new capacities for hitting and shining your light at the plate!
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