Baseball Strength Training
These are suggested exercises to improve strength for the baseball season. These are all suggestions and you should start at lower weights to not over do it. Using too heavy of weights can have the opposite effect than what is wanted. You should start to feel the muscles working towards the end of the set, not right away. These exercises are to help strengthen the legs, core, shoulder, and arms. Strengthening these areas can help prevent injury and decrease recovery time. Make sure you understand how to do the exercises correctly before attempting to avoid injury. 3 days should be spend lifting, three days should be spend conditioning, alternate day. Give yourself a day off.
Pre-workout- Make sure to get a light jog, bike, or anything that will get you heart rate up a bit before lifting. Make sure you stretch out before as well. Drink lots of water while completing the work out
1) Plyo-Push Ups- These are like standard push-ups but you explode up and clap in between each push up. This is actually better than bench press for baseball. This helps with explosiveness when it comes to hitting and pitching. The goal is to be able to do 5 set of 8. Start at a number you are comfortable with first then increase to the goal.
2) Rotational Medicine Ball Throws- need a medicine ball and a wall that can support you throwing the ball off of it.
-Stand with your side to the wall
-hold medicine ball in both hand about waist high
-Rotate your hips and waist and throw the ball off the wall
-Catch ball, return to center and repeat
-Make sure to switch sides after a set.
-Complete 5 sets of 8 reps for each side.
3)Single Leg Romanian Dead Lift- Need dumb bells for this exercise. This helps strengthen you legs and works with balance.
-Balance on one leg, holding dumbbells in each hand at your side
-With your balancing leg slightly bent and back flat bend forward at waist until dumbbells are just above the ground extend opposite leg
-Return to start, repeat
-5 sets of 8 reps for each leg
4)Surgical band face pull ups- Need surgical cords, or bands for this exercise. They should be attached to a door or wall. Chose the right band resistance for you. You should start to feel the burn right towards the end of you reps. If you do not, you need higher resistance. These work the muscles in you back by your shoulder blades and are important for your arm and throwing.
-Hold bands in hand, arms extended out in from of you face
-Point thumbs up
-Pinch shoulder blades and pull hands to face
-3 sets of 8 reps
5)Planks- Core strengthening- Complete 3 sets of 30 seconds
6)Dead Lifts- Normal dead lifts; do not over do the weight. 5 sets 8 reps
7)Lunges and Barbell Lunges- Normal lunges can be done without and bar bells. You can also hold dumbbell weights in your hands to add weight. 5 sets of 8 for each leg.
-Barbell lunges- Bar should be placed on back, behind the neck, in standing position (don’t put too much weight)
-Step forward into lunge position, keep front knee behind your toes.
-Lower until knee almost touches the group
-push back into standing position without changing the angle of your torso.(push back with some force, this will help explosiveness in your legs)
8)Side Lying External Rotations- These are extremely important to help strengthen arms and rotator cuffs
-Lie on your side, holding(light weight) dumbbell in front of you near mid section (inbetween the ground and the middle of your body), with your elbow bent at a 90 degree angle and palm facing in.
-Keeping your elbow pinned to your side, rotate hand away from your body until your forearm is parallel to the floor
-return to start, repeat
-3 Sets at 15 reps
9) Farmers Walk-This should be done at the end of the workout and no more than 2 time in a week.
-Grab heavy dumbbell at your side, lock should blades in place
-Keep knees slightly flexed
-Walk around till grip starts to slip and then set down softly.
10) Recovery – A short cardio cool down is important after the workout, again stretch and drink lots of water.
Conditioning- Sprints, plyometrics, long distance running, long toss, and agility drills (cone drills like basketball)