Dustin Pedroia Workout
The spunky second basemen for the Boston Red Sox, Dustin Pedroia has made quite a name for himself. Generously listed at 5’9”, 180 lbs., Pedroia disproved all the naysayers in 2008 when he took home the American League MVP award. Since then, he has also won Gold Glove awards in both 2008 and 2011, as well as a Silver Slugger award. So how did he do it? He trained - and he trained hard.
In order to get that strong rotational power needed to swing a double play, and to swing for the fences, Pedroia works his core to the max in the off-season. In the parallel throw workout, Pedroia utilizes a medicine ball. He holds the medicine ball out in front of his body, facing a wall, and with his feet spread a bit wider than shoulder-width apart. Pedroia rotates to his left so that the medicine ball is at his right hip. In explosive fashion, the second basemen back to his left and releases the ball as hard as he can at the wall. Catching his rebound, Pedroia repeats the motion, but on the opposite side of his body. He will do this for two sets of five repetitions per each side. Working his mid-section in this explosive manner allows for Pedroia to build the strength needed to turn his body at full speed at any moment. The stronger his core and obliques, the more efficient his rotational twisting will be.
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With only about 180 lbs. of body weight behind his swing, Pedroia must harness all the power he can muster in order to hit the ball with the same strength as his super-sized teammates. In the rotational row exercise, Pedroia works his core, shoulders, and arms in this twisting motion exercise. With a cable machine in a low position to his right, Pedroia, standing in an athletic stance, will bend and grab the cable handle with his left hand. Once his left hand is on the cable, he rotates his hips and shoulders toward the cable and explodes to the left, bringing the cable upwards and horizontally across his body. Pedroia will then slowly return the cable to its original position, and repeat the exercise with his right hand. He will engage in this exercise for two sets of ten reps on each side of his body. Once again utilizing a rotational pattern, Pedroia understands that he must incorporate this explosive twisting motion into many of his workouts in order to be able to turn on a baseball with maximum force.
Pedroria does a lot of squats to build up his leg power and strength so he can hit the baseball with more
Leg exercises in the weight room are quite important, and Pedroia doesn’t overlook this. In the squat jump workout, the second basemen stands with his feet a bit wider than shoulder width apart and his hands interlocked behind his head. He will then squat, keeping his back straight, and explode into a jump as high as he can. He will land back into squat position, and perform this routine for three sets of eight reps. The squat jump workout is practical for Pedroia both on the field and in the batter’s box. This squat jump will make his jumps stronger when avoiding a sliding runner on a double play ball. As a hitter, the strength he will gain from his legs will help him turn on a fastball and put a ton of weight into his swing.
In the video below you can see how much core rotation goes into Dustin Pedroia’s swing. While upper body strength is important in batting ability, the explosiveness that Pedroia derives from his midsection propels his hits into the outfield, and beyond.
NOTE: This is only part of Dustin Pedroia's workout routine, in which we offer some additional commentary to his regimen. To see the whole routine and to go more in-depth with athlete workouts, be sure to check out STACK Magazine
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