Everyone talks about rotating the hips… but we also must remember the linear piece!

To maximize power, an athlete must learn how to use the velocity generated from the feet, legs and hips in their critical sport’s movement patterns. As an athlete begins to move, the lower body first explodes linearly forward into the approaching ball, before the rotation of the hips and shoulders occurs.

If you look at the great hitters of the game, you'll notice almost all of them have one thing in common... they skip their back foot. Why does this happen? It's not because they can rotate their hips faster than others. It's because their weight is transferring forward so well that it actually propels them forward in a way that their back foot skips.

In translation to training, prior to working on rotational hip speed, Powercore 360 suggests engaging the muscles that are responsible for creating this powerful, linear, forward motion. This is a great way for younger athletes to feel a difference in their movement patterns in the right order. For older, more physically fit athletes, PC360 provides 4 levels of resistance bands to further strengthen these muscles.

While rotation is key, it is critical to attack the first athletic motion, linear power.

Resistance Training for the Hips

Working against the resistance of the bands (on the PC360 Hip & Torso Harnesses and Exercise Handle) will strengthen the muscles responsible for the hitting movements. Moving explosively and holding the finish will train both fast twitch and slow twitch muscles, improving power, speed and balance at the same time!

Power comes from your core to turn the body explosively at 360 degrees to increase power and speed for sports movements. PC360’s hip & torso harnesses attach directly to the core to create maximum power by activating your rotational muscles. When training with PC360, resistance bands attach to the hip and torso harnesses while the body engages the specific muscles critical to hitting, throwing, kicking and punching. This training technique speeds up the learning process while an athlete can feel the activation of the essential muscles for their movement pattern. Powercore 360 reveals weaknesses in an athlete’s stance quickly and aids the coaching process tremendously.  

Assistance or Overspeed Training

After finishing resisted exercises, an athlete will move on to assisted/overspeed exercises.

Have you ever watched sprinters train together in a pattern using resistance bands to connect to one another? Have you witnessed an athlete being trained on a treadmill at max speed where a coach is physically holding them in place beyond their typical sprinting capacity? Why train in this way? What is the push for?

There are two types of muscles in the body. Your larger, slow-twitch muscles and your smaller, fast-twitch muscles. In general, slow-twitch muscles are your power muscles and fast-twitch muscles are your balance and speed muscles. So just like trainers like to focus on exercises that target the larger, slow-twitch muscles- (like the back, hamstrings, chest etc) Powercore360 also wants to train the fast twitch muscles around the legs, hips and core in the exact sequence that you would hit or throw. The body moves rotationally … we train rotationally.

When we do resistance exercises, the band is anchored from behind. When we do assistance and overspeed training, we connect the resistance bands in the opposite direction, anchored out to the front of an athlete. This will help pull the hips through much faster than they could on their own. Doing this exercise repeatedly engages those fast-twitch muscles and, over time, this consistent movement pattern will promote faster hip and lower body rotational force.

It should be noted that this exercise should only be performed by healthy and mature athletes.


Advanced Training System


Intermediate Training System