09/14/2026
ā¾ Why do we train rotation from a long-sitting position?
When an athlete sits with the legs extended, we greatly reduce how much assistance they can get from the hips and lower body. That forces the trunk, obliques, lats, shoulders, and core to create and control rotation on their own.
In the long-sitting cable row, the athlete has to stabilize the pelvis and trunk while creating upper-body force without using the legs to compensate.
Then with the long-sitting med-ball rotational shot put, we take that same position and add speedāteaching the athlete to produce rotational force explosively.
Why does that matter for baseball?
Hitting and throwing require the body to transfer force through the kinetic chain. If an athlete canāt control rotation through the trunk, theyāll often compensate somewhere else.
We isolate the pattern first.
We strengthen it.
We add speed.
Then we progress it back into standing, athletic positions where the entire body works together.
Part ā Whole ā Transfer.
That is how BDA programs rotational training.
We donāt just throw med balls at a wall and call it baseball training. Every position and every progression has a reason behind it.
Want to train with the system?
Our BDA Fall Ball Training Programs are available IN PERSON and ONLINE, giving baseball and softball athletes access to structured performance training built specifically for their sport.
Train with purpose. Train for transfer. Train BDA.
