Welcome to the Gordon College Baseball

Exercise Videos and Info

Below are explanation videos as well as some written explanations of different exercises and the best way to perform the exercise.

Must See Regarding Training for Baseball Players!!!

Why baseball players should not barbell bench press - https://ericcressey.com/3-more-reasons-we-dont-have-our-baseball-players-bench-press
Trea Turner training - https://www.youtube.com/watch?v=Ul7K0R0xyfQ - great video for speed guys to watch.
Drew Brees training - https://www.youtube.com/watch?v=gwheSCgyJCo&app=desktop - position players should train like a quarterback.
Nolan Ryan tallking pitching - https://www.youtube.com/watch?feature=related&v=T8BsnsFzHTw&app=desktop - pitcher you have to watch this video!
Carlos Correa - https://www.youtube.com/watch?v=yOlxoOatJH0&app=desktop
Dustin Pedroia - https://www.youtube.com/watch?v=0sdQqdMUPc8&app=desktop
Dustin Verlander - https://www.youtube.com/watch?v=mnSLyOh8Na4&app=desktop
Bryce Harper - https://www.youtube.com/watch?v=M773LEiUUag&app=desktop
Eric Cressey explains forearm supination and elbow injuries - https://www.youtube.com/watch?v=sosvjt9b5wc
Angel Borrelli explains the importance of training your biceps and the 3 best exercises - https://www.youtube.com/watch?v=6F8pIXEQGqk
Angel Borrelli explains the importance of training your posterior shoulder and the 3 best exercises - https://www.youtube.com/watch?v=xgdTfjkNE18

Arm Exercises:

Bicep Curls and Hammer Curls w/Dumbbells - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=qia2yOo6VJo

Dumbbell Preacher Curls - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=PB2WQSr52ks

Hammer Curls w/Dumbbells - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=vub3q-TACtg&list=RDQMrGS7w5Z0pKo&start_radio=1

Reverse Grip EZ Bar Curls - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=nRgxYX2Ve9w

Rice Bucket Exercises - Form is more important than weight.

Videos: Document Link

Tricep Cable Press - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=2-LAMcpzODU

Overhead Tricep Cable Press - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=ns-RGsbzqok

Wrist Training Exercises - Form is more important than weight.

Videos: Document Link

Back Exercises:

Clean Pulls - Keep this weight light so you can control this and move fast.

Videos: https://www.youtube.com/watch?v=aZ2iMfZW3mE

Dumbbell Rows - Form is more important than weight.

Videos: https://ericcressey.com/strength-training-technique-8-ways-row

Horizontal Pullups - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=NBKTkCZ_8x4

Lat Pulldowns - If you can't get at least 6 reps of pullups in each set you need to perform pulldowns.

Videos: https://www.youtube.com/watch?v=X5n55mMqSUs

Pullups - If you can't get at least 6 reps of pullups in each set you need to perform pulldowns.

Videos: https://www.youtube.com/watch?v=KROQhJ1Wx7s - https://www.instagram.com/p/Bk7-WgNl-Ey/

Chest Exercises:

Dumbell Bench - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=XYorEg_B1e8

(Pitcher) Dumbell Bench - Pitchers should complete this type of dumbbell press only.

Videos: https://www.youtube.com/watch?v=4nh88OHvFWE

Dumbell Pullovers - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=ctW4UcBGzyA&app=desktop

Legs Exercises:

Deadlift w/Trapbar - Use weight that you can keep form with.

Videos: https://www.youtube.com/watch?v=EbmS0VyZk-E - https://www.youtube.com/watch?v=X8ZB0cwbDT8 - https://www.youtube.com/watch?v=Frjwhdv0JHU&app=desktop

Deadlift - Use weight that you can keep form with.

Videos: https://www.youtube.com/watch?v=Sno_nMXuiL4 - https://www.youtube.com/watch?v=WAn7OPr2RdE - https://www.youtube.com/watch?v=lNOowRodHGI

Elevated Split Squats - Make sure you don't let your front knee travel out front of your toes.

Videos: https://www.youtube.com/watch?v=G_1gjHaIG8s

Front Squats - Keep this weight light so you can focus on your form.

Videos: https://www.youtube.com/watch?v=7QDPWgO4MUI - https://www.youtube.com/watch?v=prRcvs11BBY - https://ericcressey.com/how-to-front-squat-technique

Glute Bridges w/bar - Make sure you are driving from your heels. Perform on the floor, do not use the bench to perform Hip Thrusts.

Videos: https://www.youtube.com/watch?v=Y9NbwDdtdKs - https://www.youtube.com/watch?v=ylpfCk3i-0Y

Goblet Box Step-ups - Do not alternate legs, complete all reps on one leg before doing the other leg.

Videos: https://www.youtube.com/watch?v=2o3zdhRgHN4 - https://www.youtube.com/watch?v=fSBu-v715w4

Goblet Squats - You can use a dumbbell instead of a kettlebell.

Videos: https://www.youtube.com/watch?v=ju0PlzwCr6M - https://www.youtube.com/watch?v=FAu6b-KcK0U\

Kettelbell Swings - You can use a dumbbell instead of a kettlebell.

Videos: https://www.youtube.com/watch?v=3-MGwX-mPro

Lateral Lunges - You can use a dumbbell or kettlebell.

Videos: https://www.youtube.com/watch?v=w7Nx21o744A

Single Leg/Arm RDL - You can use a dumbbell or kettlebell.

Videos: https://www.youtube.com/watch?v=sAqkGppE72U

Squats - Make sure you are pushing from your heels when doing squats. We also want to get our feet outside of should width, this will make your hips work when your squatting and take some more of the stress off of your knees. You need to lower your butt below your knees so you activate your hips when doing squats. This will require you to use lighter weight.

Videos: https://www.youtube.com/watch?v=iUdx8C7mDSM - https://www.youtube.com/watch?v=aFmDH2AX_GE - https://www.youtube.com/watch?v=Clg5I9ecURU

Shoulders Exercises:

Bent-Over Reverse Flys - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=T1U3yZne1jw - Standing

Videos: https://www.youtube.com/watch?v=ADGSYO-SJb8 - Lying Down

Landmine Press - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=jCfcGei-NqM&app=desktop

Side-Lying Reverse Flys - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=3Sgr9xiMGhU

Standing Cable Reverse Flys - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=FprBJBTpFlI

Mobility Exercises:

1-Arm Rotational Cable Row - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=jRfJtn0yZRk - https://ericcressey.com/strength-training-technique-8-ways-row

1-Leg Side Bridges - Form is more important than time.

Videos: https://www.youtube.com/watch?v=oxCf48SKS8s

Box Jumps - Jump as high as you can.

Videos: https://www.youtube.com/watch?v=IgB8NkJ5Xpc&app=desktop

Decline Weighted Russian Twist - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=Hvruda1KApM

Half Kneeling Cable Chop - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=-vLtWsTQzJk

Hanging Knees to Elbows - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=VkuWO2yD7UA

Quadruped 1-Arm Trap Raise to Swimmer Hover

Videos: https://ericcressey.com/exercise-of-the-week-quadruped-1-arm-trap-raise-to-swimmer-hover

Side Bridge Row - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=U4C54Xbpxfo

Single Leg Lateral Hops - Jump to the side as far as you can on these.

Videos: https://www.youtube.com/watch?v=33xfJeWWgmM

Standing 1-Arm Cable Press - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=zcyzv6joqdU

Wide Stance Anti-Rotation Chop - Form is more important than weight.

Videos: https://www.youtube.com/watch?v=0gPMaIWtEfQ - https://www.youtube.com/watch?v=dwdeKRZ3E6s