Baseball, like most sports, requires a strength-training program for you to be a successful athlete. A general rule is to perform exercises that specifically target that of a baseball player to maximize results. Several exercises are effective for developing speed, explosive power and core strength to help improve your overall performance in running, hitting, throwing and catching. In addition, mix up your training methods by introducing resistance bands, free weights, kettlebells, medicine balls and exercises that require using your body weight.
Upper Body
Each position in baseball repeatedly works the shoulder muscles, typically on one side. The rotator cuff (shoulder) is made up of four small muscles and happens to be the most common group of muscles injured in baseball; therefore, it's vital to train properly. According to the Hughston Foundation, based in Columbus, Ga., shoulder instability is the most common injury among throwing athletes--specifically baseball players--and often occurs when there is an imbalance between weak rotator cuffs and shoulder blades. The best exercises for training upper-body strength are dumbbell bench presses, push-ups and chin-ups; these are essential for increasing explosive power and targeting your chest, triceps, back and bicep muscles. To prevent rotator cuff injuries, baseball athletes prefer training with dumbbells versus barbells when executing a bench press. Additionally, simple exercises that entail body weight, such as push-ups and pull-ups, are excellent ways to test a baseball player's strength. Moreover, consider using resistance bands for training your shoulders with maneuvers, such as lateral raises and shoulder presses, as well as bicep curls. Always choose light to medium weight when working your upper body, and perform 15 to 20 reps each set.
Lower Body
To effectively train your lower body--hamstrings, glutes, quads and trunk--incorporate explosive power exercises, such as squats, dead-lifts and leg press, into your routine to work on building strength for short bursts of energy. Baseball players do a lot of start-and-stop movements that require quick response times. Kettlebell exercises are ideal for explosive power, muscular endurance and cardiovascular training. When executed properly, kettlebells help improve flexibility in the hip flexors, joints and tendons, and increase core strength. Strive to add basic kettlebell movements, such as kettlebell swings and front squats, to your training program. Train your lower body with heavier weights at least two to three times a week for best results.
Core
Basic core exercises--for your abdominals, obliques and low back--are crucial to include in every baseball workout. Obtaining a strong core results in improved balance and ensures proper technique when executing strength-training movements as well as performing in games and practice. Using a medicine ball is an effective place to start for increasing speed, strength, flexibility and coordination. Some exercises to include are Russian twists, side throws and modified hammer throws; perform one to three sets of 10 to 12 reps for each exercise. Lastly, don't forget about incorporating plank exercises into your training regime. Some of the more common but challenging exercises to try are front, reverse and side planks. Begin with holding each position for 30 seconds and gradually increase your hold time as you get stronger. Unlike traditional weight training, planks can be performed every day without overworking your muscles.
Member Comments