The Baseball Mobility Program PDF
A 4-week, 3-day-per-week mobility plan that removes the joint restrictions capping your bat speed and causing arm injuries — before mechanics coaching can even do its job.
- 4-week progressive program — 15–25 minutes per session
- Hitter track: back hip IR, front hip ER, T-spine counter-rotation
- Pitcher track: GIRD correction, posterior hip, shoulder capsule
- Pre-game 8-minute activation routine (no weight room needed)
- Baseline assessment — identify your #1 mobility limiter in 3 minutes
- In-season maintenance schedule — 1 day/week to hold your gains
“Most coaches work on mechanics for months not realizing the real ceiling is range of motion. Fix the hip IR restriction first. The swing often fixes itself.”
— Joey Myers, HittingPerformanceLab.com
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Two tracks, four weeks, one printable PDF. Use the hitter track, the pitcher track, or both.
- 90/90 Hip Switch — back hip IR + front hip ER
- Hip CARs — full active joint range
- Spiderman Lunge + T-Spine Rotation
- Lateral Band Walks — glute med activation
- Hip Airplane — single-leg stability
- Quadruped T-Spine Rotation + Open Book
- Posterior Hip Stretch (Figure-4) — 45 sec/side
- Hip Flexor Stretch + T-Spine Rotation
- Sleeper Stretch — GIRD correction
- Shoulder posterior capsule sequence
- Foam Roller T-Spine Extension — 3 segments
- Ankle dorsiflexion drills for drive phase
- Week 1: Assess & Open — passive range, 15 min
- Week 2: Load & Control — active CARs, 20 min
- Week 3: Integrate — loaded band patterns, 22 min
- Week 4: Activate — pre-game routine, 25 min
- Retest protocol at Week 4 — measure your gains
- In-season maintenance: 1 day/week
Joey Myers — HittingPerformanceLab.com
Joey Myers played D1 baseball at Fresno State and has spent 20+ years studying the biomechanics behind elite hitting and athletic development. He’s worked with athletes at every level — from youth baseball through professional players.
The mobility program came from one repeated observation: players who couldn’t hold their hip load position were almost never mechanically deficient. They were range-of-motion deficient. Once the hip restriction was cleared, the mechanical fixes took hours instead of months.
Every one of these power leaks has a mobility restriction at the root. Fix the restriction and the mechanic often corrects itself.
Limited back hip internal rotation prevents deep CLS load. Result: early hip spin, barrel drag, 5–8 mph of lost bat speed. The 90/90 Hip Switch and Hip CARs address this directly.
A restricted T-spine limits how much elastic energy can be stored before foot plant. Less counter-rotation = less spring = lower exit velocity, regardless of how strong the athlete is.
GIRD (glenohumeral internal rotation deficit) is the #1 overlooked factor in UCL stress. When the posterior hip and shoulder can’t clear, the elbow absorbs deceleration forces it wasn’t built to handle.
When hip mobility is asymmetrical — common in athletes who play only one sport — the body compensates with trunk tilt and barrel path deviation. No drill fixes compensations caused by range-of-motion asymmetry.
An athlete can squat 300 lbs and still have a slow bat if hip stability doesn’t transfer under rotational load. The Hip Airplane and single-leg patterns in the program build the transfer, not just the range.
4-week program, pre-game activation, pitcher track, and baseline assessment — all in one printable PDF. Works for ages 10 through college.
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