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The MB Slingshot Toss

Creating as much controlled power in the baseball swing is obviously the most important variable possible. Too much of a powerful swing, with no control, can only lead to too many bad outcomes. Good mechanics without any power behind it won’t get you on base either.

Any rotational movement comes from the anterior and posterior “slings” of our body.

I was first introduced to this concept by Naudi Aguilar of Functional Patterns on Instagram.

The sling systems in our body aim to connect the opposing muscle groups during rotation. The anterior sling includes the shoulder complex and the opposite hip, and the posterior sling includes the latissimus dorsi and the glute max.

When creating rotation, the initial movement is really started from our posterior sling, bringing the two aforementioned muscles closer together, and the anterior sling is further stretched, bringing the aforementioned groups away from each other to create tension.

A lot of young baseball players don’t understand this concept even when performing a simple MB Scoop Toss. The most efficient way to alter the strength curve and understand rotational “tension” is with the use of bands as accommodating resistance.

Here is one simple drill that will elevate your swing to the next level and understand where rotation really comes from (demonstrated by Russ Taveras of Infiniti Performance!)

During the swing, there is an initial lateral drive where the rotational tension is created, followed by the release of that tension to unload rotational power. Give it a try and let me know what you think!

Keep slinging,

Jarad Vollkommer, CSCS

One Reply to “The ONE Medicine Ball Drill You’re Not Using For Hitters”

  1. Sling Systems were established decades earlier by a few admirable manual specialists… tremendous in PT world. I’d hate to give Naudi too much credit although his work is inspiring his former process of “bashing” goes completely against the grain of the originators… Ida Rolf, Tom Myers, Diane Lee, Vleeming, etc
    Lol. There is a reason why I call this drill “sling”shot!
    Love you Gu!😜

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