If you’re a baseball player, then it’s time to step up your game in the gym to help you the get to the next level when you are stepping up to the plate this season!
You can improve your performance on the field with the right combination of exercises. Try implementing this full body gym workout into your training program once or twice a week.
Hips & Core
Practically all baseball movements require the use of your core and hip muscles. That’s why these exercises will help increase the power in your core muscles to provide you with some extra “pepper” when you hit the ball, take off to steal a base or to throw a fastball.
Home Run Cable Twists
Sets: 4 (2 on each side)
Reps: 15 – 20
Russian Twists
Sets: 3
Duration: 30 – 60 seconds
Rotator Cuffs
Throwing a baseball is one of the most repetitive things that you do in games and practices. As a result, your rotator cuff is one of the most susceptible areas for injury when you are throwing. This exercise strengthens your rotator cuff to help prevent injuries.
External Rotation
Sets: 2
Reps: 15 – 20
Internal Rotation
Sets: 2
Reps: 15 – 20
Shoulders
Your shoulder muscles are an important muscle groups when it comes to throwing a baseball or swinging a bat with speed and accuracy. These exercises will help add velocity and control.
Front to Side Dumbbell Raise
Sets: 3
Reps: 10 – 12
Shoulder Press with Rotation
Sets: 3
Reps: 10 – 12
Legs
Baseball requires well-conditioned legs. Whether you’re stealing second base, fielding a ground ball or maintaining a squatting stance as a catcher, your legs are vital.
Side Lunges
Sets: 2
Rep: 10 – 15
Explosive Squat with Isometric Hold at the Bottom
Sets: 3
Reps: 6 – 8
Back
Your back muscles are actively involved in your baseball swing. Strengthen your back so you can handle any pitch at the plate by doing the following.
Single-Arm Twist Cable Row
Sets: 3
Reps: 10 – 12
Chest
It’s important to train every muscle group in your body to avoid muscular imbalances. Add this exercise to balance your workout and strengthen your chest. Your chest is involved during the integral moment—mid-swing at the point your bat is making contact with the ball—which is obviously important.
Alternating Single-Arm Cable Press
Sets: 3
Reps: 10 – 12