Baseball players can help themselves tremendously by doing stretching and strength exercises. While most baseball players would rather spend time working on hitting in the batting cage, doing the correct exercises can help a player stay loose and get stronger.
Cable Wood Chops
On the overhead cable machine, pull down and across your body, which will give your arms, chest and oblique muscles a strong workout. These are the same muscles that you will use when you are hitting. Do 10 cable wood chops, take a 30-second break and repeat the set.
Arm Circles
This is a simple exercise and one of the most effective for baseball players. Extend your arms outward and make three small circles going forward and then do the same thing going backward. Do this 10 times, take a 30-second break and repeat the set. This will help build your arms and shoulders, which are so vital in baseball for throwing. The rotator cuff is a series of small muscles supporting the shoulder and this exercise will help build them up.
Twists on Stability Ball
This exercise mimics the baseball swing in the batter's box. Lie with your shoulder blades on a stability ball with your feet on the ground and your knees bent. Your shoulders should be facing the ceiling. Extend your arms up and join your hands together. Twist to the right and then go all the way to the left. Go back the other way. Do this 10 times, take a 30-second break and repeat the set.
Sprints
Sprinting is an excellent drill for baseball players. It will help outfielders who might have to run 70 to 100 feet to haul down a deep drive. Sprinting is also a valuable skill on the base paths. A runner on first base can't take off for second until the pitcher has committed to going home with the ball. A runner on third has to wait until an infielder throws to first before sprinting home. But once these instincts are honed, sprinting in the outfield will help you get used to the quick takeoffs you need to become faster on the base paths. Running a 60-yard sprint five or six times will help you build speed and sustain it on the basepaths.
Dumbbell Flies
Building strength in your arms, shoulders and chest will help you increase your power at the plate. Strength won't help hitters with poor batting technique but it will help those with a proper swing. Lie down on a weight bench and hold a 25 lb. dumbbell in each arm (start out with a lighter weight if this is too much). Extend your arms outward and then left them straight overhead. Return to the starting position. Do this 10 times, take a one-minute break and then repeat the set.
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