The slideboard lateral lunge with eccentric band overload is a great exercise I picked up from my buddy Ben Bruno.

You’ll notice that the excursion (on the slideboard) leg has a band around the ankle. This increases the eccentric challenge (slideboard + band = hard!), which has to be offset by a better “hold” from the hinge pattern on the support leg. This hold is comparable to what many hitters rely on to give them adjustability against off speed pitches, and what pitchers feel to avoiding drifting down the mound too quickly — or simply swinging the front leg open.

You can try this with a kettlebell goblet, one-arm racked, or one-arm down setup. We’ll typically program it for 8-10 reps per set, especially because it generally takes a rep or two or athletes to feel it out.

If you’re looking for an exercise that will provide some specific carryover to on-field performance in rotational sport athletes, look no further!