The concept of Original Strength (OS) is based on the idea that human movement should be built on a foundation of natural, reflexive patterns that develop in infancy. It emphasizes restoring and reinforcing these fundamental movement patterns to improve strength, mobility, and resilience.

Developed by Tim Anderson and Geoff Neupert, Original Strength suggests that many physical limitations, injuries, and performance deficits stem from a loss of these natural movement patterns due to sedentary lifestyles, poor training habits, or injury. By revisiting and reinforcing these foundational patterns, individuals can unlock greater athletic potential, move more efficiently, and reduce the risk of injury.

Five Key OS Movement Patterns

Original Strength is structured around five key movement patterns that babies instinctively develop, which serve as the foundation for lifelong movement:

1. Diaphragmatic Breathing – Proper breathing mechanics activate core stability and enhance movement efficiency.

2. Head Control (Vestibular System Stimulation) – Moving and controlling the head improves balance, posture, and nervous system function.

3. Rolling – Engages the midline, improves coordination, and reconnects left-right brain communication.

4. Rocking – Builds reflexive core strength, stabilizes the shoulders and hips, and enhances posture.

5. Crawling – Develops cross-body coordination, strengthens stabilizing muscles, and refines gait mechanics.

Why It Matters for Athletes and Baseball Players

For baseball players, Original Strength training can enhance movement efficiency, injury prevention, and performance by:

• Improving joint stability and mobility (especially in the shoulders, hips, and spine).

• Re-establishing efficient movement mechanics for better rotational power and fluidity.

• Enhancing proprioception and balance, crucial for pitching, hitting, and fielding.

• Reducing injury risk by reinforcing proper movement patterns that get lost over time.

Given your expertise in pitching and primal movement training, incorporating Original Strength principles into your programs could be a powerful way to refine movement efficiency, build athletic durability, and ensure young athletes develop a resilient, high-performance movement foundation.

Integrating Original Strength (OS) principles into baseball training can enhance movement efficiency, durability, and athletic performance. Below are practical ways to incorporate OS into warm-ups, skill training, and strength programs for pitchers, hitters, and fielders.

1. Breathing (Diaphragmatic Control)

Why? Proper breathing improves core stability, reduces tension, and enhances endurance.
How to Integrate:

• Teach players diaphragmatic breathing before practice to activate deep core muscles.
• Have pitchers perform breath-focused drills between pitches to improve control and recovery.
• Include breath coordination with movement (e.g., inhale before a throw, exhale on release).

2. Head Control & Vestibular Training

Why? Helps with balance, posture, and efficient movement.
How to Integrate:

• Head nods and rotations as part of the warm-up to stimulate the vestibular system.
• Eye-tracking drills to improve visual coordination for pitchers and hitters.
• Balance challenges (closing eyes while standing on one leg, standing on uneven surfaces).

3. Rolling (Midline Stability & Coordination)

Why? Enhances rotational control, crucial for pitching and hitting.
How to Integrate:

• Supine-to-prone rolling drills as a dynamic warm-up.
• Controlled rolling with a med ball for core activation.
• Rolling into a throw as part of a movement sequence to reinforce full-body control.

4. Rocking (Joint Stability & Postural Alignment)

Why? Reinforces proper hip, spine, and shoulder positioning for throwing and fielding.
How to Integrate:

• Rocking drills before throwing sessions to reinforce hip-shoulder connection.
• Rocking with resistance bands to engage the core and stabilizers.
• Incorporate rocking into ground ball work, moving from a rock to a fielding position.

5. Crawling (Cross-Body Coordination & Strength)

Why? Develops reflexive core stability, upper/lower body connection, and strength.
How to Integrate:

• Bear crawls for warm-ups to activate stabilizing muscles.
• Lateral crawls to improve fielding agility and first-step quickness.
• Crawling-to-sprinting transitions to develop athletic movement patterns.

6. Integrating OS into Baseball-Specific Drills

For Pitchers:

• Pre-throwing OS routine: Diaphragmatic breathing → Head control drills → Rocking → Crawling → Rolling into a throw.
• Recovery days: Full-body crawling and rolling to reset movement efficiency.
• Between innings: Breathing resets and head nods to maintain focus and posture.

For Hitters:

• Pre-swing activation: Rolling drills to engage the core and reinforce rotation.
• Batting stance adjustments: Rocking drills to improve weight transfer.
• Dynamic warm-ups: Crawling and head control exercises to enhance vision and reaction time.

For Fielders:

• Ground ball work: Rocking to reinforce an athletic base and movement efficiency.
• Crawling variations: Improve lateral agility and reaction quickness.
• Rolling recovery drills: Mimic diving plays to develop fluidity and control.

7. Using OS for Post-Game & Recovery

• Breathwork and rocking drills post-game to relax the nervous system.
• Rolling exercises to reset movement patterns after repetitive stress.
• Crawling and head control drills on off days to maintain mobility and strength.

By integrating Original Strength principles into your baseball training, you can enhance durability, reinforce proper movement mechanics, and develop reflexive athleticism in your players.