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50mph or Bust

Apr 23, 2014
315
28
East Jabib
^^^^^^^^^^^^^^^^^^^^^^THIS^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^

Serendipity intervened and we got hooked up with a very good baseball trainer. One look and he said "she's badly imbalanced. I can fix it." Said it would take 3 months to adjust, 6 mos to see a change and a year to realize the full benefit.

He was right.

It's been almost exactly a year with this trainer and she's still in the gym 5 days a week, with sprints, agility, and other drills on her own in addition to team practice, but is now capable of 63-64mph. Although not yet consistent at that speed, she cruises at 60-62 and it's becoming apparent she will be able to sustain mid-60s by next summer.
Very interested to see what specifically she trained on to correct the quad to glute dominance if you could share.

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Jul 31, 2015
57
18
Very interested to see what specifically she trained on to correct the quad to glute dominance if you could share.

Sent from my iPhone using Tapatalk I
Yeah sure.

The biggest tip is “push through your heels” as you exercise.

Specific exercises:
Air squats with toes off the ground.
Air squats with a 10lb weight in each hand, toes up, bend forward.
Band around knees, squat and try to flex each leg outward.
Band around ankles, then knee lifts to create resistance.
Short sprints uphill, in groups of 5 or 10

She’ll never be glute dominant but she is much more balanced and she now looks like she’s in great shape.
 
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