In past generations, many players were of the opinion that weightlifting, conditioning and flexibility exercises were for sports other than baseball, since in baseball you could either hit the ball or couldn't. Those beliefs disappeared more than three decades ago. Now, top players condition themselves during the off-season and continue to exercise all season.
Step 1
Run at the track to build speed and endurance for the baseball season. Interval training is one of the best ways to do this. Measure off distances of 100, 90, 80 and 70 yards. Sprint all four distances in descending order, taking no more than 15 seconds between sprints. After you finish the last sprint, take a two-minute break and repeat the set. Do one more double-set of sprints before you leave the track. Do this three times per week.
Step 2
Build strength by doing circuit training. Circuit training machines like Nautilus and Bowflex will allow you to build strength in your shoulders, arms, back, chest, abs, glutes, hamstrings and calf muscles. These machines will allow you to lift as much or as little weight as you want. Lighter weights (25 to 50 lbs.) should be your starting point so that you can develop form. Do 10 reps for each exercise, take a break and repeat the set.
Step 3
Build flexibility in your upper body and shoulders by using the exercise band. Put one end of the band under your right foot and hold the other end in your right hand at waist level. Extend your arm over your head and return it to the starting position. Do this 10 times, take a 30-second break and repeat the set. Do the same exercise with your left arm.
Step 4
Lie face-up on the floor and do push-ups. This is one of the most traditional exercises, but it builds strength and conditioning. Do two sets of 20 and try to do them four times per week. Do abdominal crunches (two sets of 25) and pull-ups (two sets of 10) to improve core strength, overall endurance and conditioning.
Step 5
Jump rope and punch the speed bag to improve your quickness and hand-eye coordination. These are two traditional boxing exercises, but they translate very well to baseball. Quickness is important for hitting and defensive play in baseball, and jumping rope for three minutes at a time will build quickness. Hitting the speed bag is excellent for hand-eye coordination, which might be the single biggest factor when it comes to hitting the baseball.
Things You'll Need
- Running shoes
- Thera-Band exercise band
- Circuit training machines
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