Hip Abduction Strength

Rationale:

Weakness of the hip abductors will affect the control of your squat. It will also affect the amount of force transfer from your lower half to your upper half and from one leg to the next leg. Weakness on your stride leg hip will result in inconsistent throws due to inconsistent placement and pelvis instability. Abduction weakness on the drive leg will affect the ability to power your “lower half” toward home plate . . . making it very difficult to use your lower half. Weakness will also keep you to a shorter stride length.

Instructions:

1. Lie down on your side on a firm surface. 

2. Kick your top leg up and slightly backwards to either 11 o’clock if you’re lying on your right side, or 1 o’clock if you’re lying on your left side. Your leg should only be lifted away from your opposite leg around 25 to 30 degrees, as shown in the picture below.

3. The examiner stands behind the athlete, placing his/her hand on the lower leg just above the ankle on the outside of the leg. The opposite hand can rest on the Glute being tested to feel the muscle contract.

4. Grading up to 75% pressure over 5 seconds, the examiner will try to press your leg down toward the leg on table. The pitcher resists. Mark your exam sheet.

5. Repeat on the opposite site.

Pass-Fail Criteria:

If the leg fatigues before five seconds, it’s considered weak and should be strengthened.

Mark your exam sheet as STRONG or WEAK for each side.

Hint: these muscles are often very weak in baseball pitchers. If these muscles seem drastically weak compared to all the other tests, you are testing accurately!

If you are weak, perform Hip Abduction Strength Progression #1. Head to www.CommandThePlate.com/exercises to see how.

GOAL ACHIEVED!!!  
Discussion

0 comments