Spring Training Season

Baseball season is almost here! Are you ready for it? If the answer is no, let us help you get back into the swing of things. Here are five tips that will improve your baseball fitness for this spring training season!


Utilize the Medicine Ball Rotational Recoiled Shot Put Exercise to train for batting. The rotation mimicry of swinging the bat will help strengthen and open up your torso to enhance your batting performance. Try it:
Stand 10 feet away from a wall while holding a medicine ball in front of your right shoulder with both hands. Set your right foot behind your left leg and step towards the wall with your left leg. Using the power from your right hip, explosively throw the med ball at the wall with your right arm. Do 3 sets of 3 reps.

Explosive First Steps

As a baseball player, the first step in stealing a base, fielding a ball or stepping out of the batter’s cage matters heavily. Make your first steps explosive through Heiden exercises. Stand on your left leg with hips and knees slightly bent. Extend your left hip, knee and ankle to jump laterally to the side. Land on the ball of your right foot, knees and hips slightly bent; this absorbs the shock of the impact. Immediately jump from your right leg in the opposite direction. Do two of these to complete a set.

Legs and Core

Use the Weighted Bulgarian Squat exercise to build strength in your legs and core. Position yourself in a split stance with one leg elevated on a bench/box behind you. Squat until your front knee is at a 90-degree angle. Remember to keep your chest up and your knees behind your toes. Do 2 sets of 10 reps.

Upper Body and Core Strength

For steadfast core and upper body strength try this variation on the push-up. Hold your push up, arms extended, for 30 seconds. Increase by 5 seconds with each workout. When your body adjusts to this, bend your elbows and hold them there.

Warm Ups

Balance your whole body before you train with a warm up that activates and energizes your nervous system, mobility, core temperature, joint fluidity, and blood flow. Begin with a 3 to 5-minute jog, then follow with 20 jumping jacks, 10 body squats, 10 leg swings, 10 hip circles in each direction, 10 small arm circles, 10 large arm circles, 10 Cossack squats, 10 A-skips and B-skips, and 10 iron crosses per side.

Contact Us

Contact us today for more tips and resources around your baseball fitness! We want you to perform at your best!