Power in baseball is generated from the ground up, but it has to pass through the hips to get to the ball. If a player has “tight hips,” they can’t fully rotate into their stride or clear their backside during a swing. This leads to a loss of velocity and, more dangerously, extra strain on the lower back. The 90/90 Stretch is the “gold standard” for opening up the hips and ensuring your player can move as explosively as possible.
What is the 90/90?
Most hip stretches only focus on the hamstrings or the glutes. The 90/90 is unique because it trains Internal and External Rotation at the same time. This is exactly how the hips work during a pitching delivery or a swing.
How to Do It:
- The Setup: Sit on the floor. Position your front leg so the knee is at a 90-degree angle directly in front of you. Position your back leg so that knee is also at a 90-degree angle out to the side.
- The Tall Spine: Sit up as straight as possible. Don’t let your lower back slouch.
- The Lean (Front Leg): Square your chest over your front shin and lean forward slightly. You will feel a deep stretch in the glute of the front leg.
- The Rotation (Back Leg): Try to press the knee and ankle of your back leg into the floor while staying upright. This is the “Internal Rotation” that most baseball players desperately need.
Why it Matters for Baseball:
- For Hitters: Better hip mobility allows for a deeper “load” and a faster “turn.” It prevents the “front hip” from leaking open too early.
- For Pitchers: It allows for a longer stride and better “hip-shoulder separation,” which is the primary driver of increased velocity.
- For Catchers: It relieves the massive pressure on the knees during those long innings in the squat.
The “30-Second” Rule
Don’t bounce. Hold the 90/90 position for 30 to 60 seconds per side. Use it as part of a post-game recovery or a nightly “before bed” routine. If a player does this 3 times a week, they will notice a significant difference in their “reach” and “power” within 14 days.