Baseball and softball may not be contact sports, but the repetitive motions involved in throwing, swinging, and fielding put a unique strain on young athletes’ bodies. Through our partnership with Performance Course, Vista Physical Therapy is focused on injury prevention and performance enhancement—and two of our go-to movements for this population are the Single-Leg RDL and Medicine Ball Grounder.
Single-Leg RDL: Building Balance and Lower-Body Control
The Single-Leg Romanian Deadlift (RDL) targets the glutes, hamstrings, and core, while improving an athlete’s ability to balance through motion. For baseball and softball players, this helps correct the one-sided strength imbalances that come from repetitive throwing or batting.
Strengthening each leg independently also improves stride efficiency, reduces compensation patterns, and helps prevent injuries to the knees and hips—especially in pitchers, catchers, and infielders.
Medicine Ball Grounder: Functional Core Strength in Action
This movement mimics a real-life fielding motion while adding resistance to develop rotational control and core stability. It reinforces proper hip hinge and posture, builds coordination, and supports healthy movement mechanics during throws.
For athletes dealing with early signs of low back pain or shoulder tightness, this drill provides a controlled way to retrain movement and avoid re-injury.
Why It Matters
Baseball and softball injuries are often the result of small breakdowns over time. By integrating these targeted exercises into strength programs like Performance Course, we’re giving athletes the tools to move smarter, stay healthier, and maintain consistent performance all season long.