Baseball Exercises
Hey Im looking for some baseball exercises.Can anybody tell me some good exercises?
I am 13 and just started training a few days ago… i like the sport but my coach says i have to do exercises. I am 14 now and i haven’t trained anything in like a year and a half and i cant even run much or do much push ups …So please can anybody give me some good exercises. Thanks
Weight lifting routines for baseball can be tricky. Many baseball players make the mistake of trying to lift too much weight with various overhead lifts. This can lead to a potential injury to the rotator cuff (the muscles in the shoulder that basically keep your arm in the shoulder socket – pretty darn important for a baseball player).
Let’s get something really clear right now. If you can’t throw a baseball (or you can’t throw it very well), then you’re not much use to your team. I don’t know
So, baseball weight training should avoid any overhead lifts with heavy weights.
Exercises such as the squat, deadlift, and leg press for lower body. Heavier weights are okay here, but get a spotter! Learn to do the lifts correctly! And, there are some other exercises you can do that will really make a difference…
…try doing body weight lunges (at different angles), and single leg squats (these are very difficult). These two lower body exercises build excellent strength and flexibility in the core area. And, that’s crucial for baseball training.
Take care of your arm! Your baseball career depends on your arm. Don’t neglect your rotator cuff exercises. The rotator cuff is made up of four small muscles. They respond very well to very light weights (3-5 lbs), and higher reps, say 15-20.
Surgical tubing is one of the best ways to build up your rotator cuff. You should do exercises several times a week. There are dozens of good rotator exercises. Check your favorite search engine for “rotator cuff exercises” and you’ll find one you’ll like.
Your baseball training *must* include the rotator cuff.
Oh, one more thing. Always stretch out your arm (rotators) before you start throwing (and afterwards). And, if you’re a pitcher, I recommend you get out the surgical tubing and get a little work in with it too before you throw. Give yourself every edge and advantage with your baseball training.
Okay. How about your upper body? No baseball conditioning program would be complete without good old-fashioned push-ups. Hey, I know they’re not high-tech, but they are excellent for baseball. Why you ask…?
…because they strengthen the rotator cuff, and the rest of your shoulder (arm strength), as well as your chest, and arm muscles. They give you an awesome return on your “sweat equity.” Try a wide variety…and see if you can work up to a one-armed pushup. When you can crank off 10 or so one-armed push-ups, then you’re getting pretty strong.
Push-ups are better than bench presses. But if you must bench press, only use dumbbells. And, avoid heavy weights. Again, the risk of injury to the shoulder is ever-present, especially with a barbell. So, if you’re going to bench press, use dumbbells with a spotter.
Next, you need to do some chin-ups. Do them both with palms facing forward and towards you. These are difficult (most people can only do 3 or 4), but again, you get a lot of bang for the buck with this body weight exercise.
Don’t underestimate the value of body weight exercises like lunges, push-ups and chin-ups. Try them. You’ll be amazed at what a regular, simple routine can do for you. And, the risk of injury is minimal.
An alternative to chin-ups are rows. I’d look for a machine that allows you to do them sitting down. Don’t do lat pull-downs in front of your head (again, to avoid injury to your shoulders).
This is long but I hope it helps.
Baseball Drills | Workout | Core Strength | Leg Strength
