Baseball is a sport that places a lot of value on explosiveness and fast rotational movements. That is why players who wish to achieve great results must have carefully planned training sessions to maximize their performance.
They need to train both their upper and lower body to keep a well-rounded routine, so let’s check out some of the best exercises that work together to build strength, agility, and endurance.
Medicine Ball Rotational Throw
This is one of the core exercises for baseball players as it improves one’s ability to store and release energy from the hips. This is crucial when it comes to throwing a medicine ball and swinging a bat.
To get started, face a solid wall while standing three feet away. As you hold the ball at your waist level, you should rotate the trunk away from the wall. Then start the throw by rotating your hips toward the wall explosively, followed by your trunk, arms, and the ball. Then catch the ball as your arms are slightly bent, with one hand behind it, and under it.
Reach, Roll, and Lift
Injury prevention is just as important as on-field performance, so you shouldn’t skip workouts like this one that will help you stretch out the two most vulnerable areas for baseball players – the upper back and shoulders. And while you’re at it, do not forget about the significance of knowing how to cool down after a workout in a proper way. Not stretching can cause muscle tightness and decreased range of motion.
So, in this scenario, you need to get a physioball or a foam roller and begin by kneeling on the floor and sitting back on your heels. Then extend the arms and place the backs of your hands on the prop of your choice. As the head is neutral with your spine and the hips and the chest are facing the ground, roll the item forward.
Lateral Bound
Building lateral power in the legs is particularly important when you’re in fielding and on the bases. Keep your left foot on the ground, and stand balanced on the right leg. Do a slight squat with your right leg, and then do a lateral jump by using your glutes and the leg. Extend the movement to your hip, knee, and ankle, landing on the opposite leg only. Make sure you later repeat to the other side, too.
Split Squat
Doing split squats is one of the best ways to increase strength and balance in your leg muscles and hips. Step out into a lunge, and you can do it either by using your body weight or while holding light dumbbells. Next, lower your hips toward the ground and squat back and down, without ever letting the back knee touch the ground. Use the front leg to drive the weight back and don’t forget to alternate legs during this exercise.
Kettlebell Swings
Kettlebell swings are perfect when it comes to strengthening the glutes, hamstrings, and back. What’s more, they even increase the explosiveness of one’s hitting power.
To do the exercise properly, you need to stand with your feet apart at shoulder width. Then pick up the kettlebell and keep your core sight as you swing it behind you. Next, push your hips forward and swing it up to your chest height.
Dumbbell External Rotation
Baseball players use their shoulders all the time, whether they’re throwing the ball across the field or pitching. Keeping the muscles strong is extremely important, but we should not put aside the value of improved shoulder stability which also leads to higher throwing strength.
Take a light dumbbell and hold it at your side with the elbow bent at 90 degrees. Stay in this position and then move the arm away from the body only to get the elbow back in its position. This type of rotation strengthens the infraspinatus – the muscle that is responsible for arm rotation.
Every athlete needs to be conscious of the reason why certain exercises are part of their workout program, and baseball players are no exception. The nature of the sport puts focus on strength, mobility, and speed, and those are just some of the benefits of the amazing examples listed in this article.
