When you picture all the different movements a baseball player must perform—running, throwing, catching, swinging, even jumping over bases and diving to make a catch—and then figure in the length of the season, it should be no surprise that there are baseball exercises specifically designed to improve and strengthen the muscles of the athletes who play the game. Here is a list of the best baseball workouts utilized in baseball training programs by America’s favorite boys of summer.
Medicine Ball Rotational Recoiled Shot Put
Mimicking the action of swinging the bat, the use of a 4 to 6-pound medicine ball allows you to build power in your upper torso while opening up your torso. Stand with your left side facing a wall about 10 feet away while holding the med ball in front of your right shoulder using both hands. Place your right foot behind your left leg and then step towards the wall using your left foot. Drive through your right hip and explosively throw the med ball at the wall with your right arm, catching it as it bounces off the wall. Do 3 sets of 3 reps on both sides.
The first step in baseball can be the most important of all. Stepping out of the batter’s box after contact with the ball, stealing a base, or just fielding a ball—that first step should be powerful and explosive, and heidens are an exercise you can do to help build those muscles without any extra equipment. Stand on your left leg with your hips and knees slightly bent, then extend your left hip, knee, and ankle to jump laterally to the side. Land on the ball of your right foot with your hips and knees slightly bent to absorb the impact and then immediately push through your right leg to jump in the opposite direction. Continue jumping from leg to leg to complete the set.
Weighted Bulgarian Squat
This exercise builds strength in your legs and core, creating a powerful and well-rounded athlete. Start with a split stance with your back leg elevated on a bench or a box. Keep your chest up and front, knees behind toes and squat until your front knee is bent at a 90-degree angle. Drive through your front heel to return to your beginning position. Complete 2 sets of 10 reps for each leg.
Center for Athletic Performance and Physical Therapy
To learn more about these and other baseball training programs developed for baseball players, schedule an appointment with one of our sport specific trainers and let us help you become the best athlete you are capable of being.
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