Core Velocity 3.0. Different Ways To Connect & Setup The Core Velocity Belt The Safest and Most Effective Way Possible.

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2 Core Velocity 3.0 Different Ways To Connect & Setup The Core Velocity Belt The Safest and Most Effective Way Possible.

3 Criss Cross Ideally the Criss Cross setup is designed for stationary exercises inside your movement prep or awareness phases. Due to the restrictions of the setup, it can often become an obstacle when throwing by not allowing your arm to fully decelerate. Criss Cross Variation promotes: Separation of hips and shoulders Awareness of rotation Stability and proprioception (FEEL) for the hips and center mass. Criss Cross Exercise/Drill Variations: 1. 4 Part Wall Series 2. Glute Cossack 3. Knees/Elbow Separator 4. Reverse Hinge

4 Hooked in Front Hooked in front is ideal for beginners and is the most common attachment inside The Core Velocity Belt Training Program. Hooked in Front describes how the tubing is inserted through the Power Triangle on the front hip and and runs in Front of the pitcher, or hitters body and attaches to the back hip. Hooked in Front promotes: Back hip rotation Transfer of energy (Back - Front) Momentum Hooked in Front Drills: 1. Finisher 2.Load on Turn 3.Step Over 4.Weigh More 5.Cheat the Hips 6.Lift n Go! Hooked in Front - Neutral Connection All of the Level One connections will be setup with a neutral angle. Meaning the anchor is attached directly in front of the pitcher, or hitter.

5 Hooked in Front - Positive Angle Training Positive angle training should only be performed after the athlete has consistently proven his ability to rotate around a firm front hip with minimal movement of the feet. Positive Angle (+) Promotes rotation of the shoulders around the front hip. Promotes getting back hip through. Creates greater awareness of front side stability, especially the front foot and knee. Helps pitchers and hitters to follow through with momentum and increases chances for safe and effective deceleration. Great for pitchers or hitters who struggle with the concept of rotation. Very effective way to teach proper hip rotation. The (+) Positive angle is any attachment crossing the pitcher, or hitters, non-dominant side. Call it the follow through side. Inside Level 3 and beyond, Angle Training is used for many things. Most notably, it s used to heighten awareness of the center mass and forces pitchers to constantly adjust. In other words, it increases the FEEL of the activity.

6 Hooked in Front - Negative Angle Training Hooked in Front (negative (-) is used to heighten awareness of rotation by forcing the pitcher to adjust to the angle of training. Negative Angle Training: Promotes aggressive rotation because it s actually working against the pitcher rotating. Forces the pitcher to be more aware of front leg/hip/ knee stabilization because it s actually pulling the pitcher, or hitter, to the ball of the foot. (You want to stabilize the feet by staying in the center.) Overall, Angle Training is a great way to increase proprioception (FEEL) for the center mass, front leg stabilization as well as providing your athlete with a greater sense for rotational awareness. Level 3 Setup: Hook Behinds (Neutral) Hook Behinds is more of an advanced setup. Before using any variation of Hook Behinds, I d highly recommend that your pitchers, or hitters, have a basic understanding for hip rotation. Hook Behinds should be inserted through the Power Triangle of the front hip and attached to the back hip. Hook Behinds promote: 1. Increases momentum and tempo of the center mass. 2. Better visual for stride direction. 3. Ability to center your weight on the back foot while remaining flat. 4.Force the pitcher to stabilize and center the back foot. Hook Behind Drills: 1.Weigh More 2.Cheat the Hips 3.Reverse Glute Pull

7 4. Walking Wall Series Hook Behind - Positive Angle Training is actually one of my favorite ways to train pitchers and hitters to stabilize the hips as transition into foot-plant at higher speeds. Hook Behinds Positive Angle Training enhances: Greater FEEL for the stride direction and stabilization of the back foot. Increases the overall stride speed. Greater rotation of the hips and shoulders. Hook Behind Drills: 1. Weigh More 2. Cheat the Hips 3. Reverse Glute Pull 4. Walking Wall Series

8 Double Tubing Double tubing exercises or drills can be attached a multitude of ways. Double tubing simply refers to the pitcher, or hitter, using double tubing attached to either, or both hips, simultaneously. Criss Cross Front Hip - Back Hip Double Hook Behinds Double Neutral Double tubing should only be used with pitchers after they have demonstrated the ability to move through each level of connection, consistently. Please understand that when it comes to tensile strength and training Less is More! Initially, the double tubing will force the pitcher to move slower. Your body has a built in breaking system which activates once the double tubing is attached. Only after the body FEELs safe, will it allow you to move at higher speeds. Double tubing will accentuate any flaw present in the delivery. Note: Double tubing FEEL drills are fine for Level 1 and beyond because they do no require the feet to move and it doesn t require you throwing a baseball. The reason double tubing is used inside the FEELs is because it allows the athlete an opportunity to FEEL his way through the specific range of motion or exercise. Double Tubing Level 1: 1. Glute Cossack 2. Hip Extensions 3. Walking Wall

9 Reverse Psychology Reverse Psychology exercises or drills are designed for advanced level pitchers or hitters. The connection is setup using the front and rear hips, back hip (-) Front hip (+), at different angles, working against each other. The premise behind the connection is two-fold: 1. Increase FEEL inputs to the brain, forcing the body to adjust quicker.. 2.Used to feed the mistake. In other words, overexaggerate what the player is doing wrong, which will force the brain/body to adapt and clean up its own flaws. In this picture you ll see the setup. The rear band is attempting to: Force the weight away from the center of the foot while standing. Pull the pitcher out of the hinge (weigh more) as he moves forward. The front band is attempting to: Pull the front hip Forcing the pitcher to stabilize his hips as he lifts. Reverse Psychology Connection drills: 1. Finisher 2. Load on Turn 3. Step Over 4. Weigh More 5. Cheat the Hips 6. Lift-n-Go!