Baseball requires strong hand-eye coordination. This is especially true for hitting the baseball, and it also comes into play when when fielding hard-hit ground balls and line drives. Baseball players have a better chance of improving their hand-eye coordination when they get into excellent condition.
Arm Curls
Doing arm curls will help a baseball player build strength in the four small muscles that surround the shoulder and form the rotator cuff. Since throwing overhand is an unnatural motion and can lead to injury, it is important to build strength and flexibility in the shoulder area. Use light weights to perform the curls. Sit on an exercise ball and find your balance point. Curl two 15-pound weights up to your shoulder and return them to the starting position. Do this 10 times, take a 30-second break and repeat the set. Do this four times per week.
Lunges
Lunges build strength in your legs, as well as the glutus and core muscles. Stand with your feet shoulder width apart and your hands on your hip. Move your right foot about 18 inches in front of your left, and then lean forward in a lunging method. Return to the starting position. Do this 15 times, take a 30-second break and repeat the set. Change the positions of your feet and do the same exercise with your left foot in front of your right. Do this four times per week.
Bench Press
The bench press exercise builds strength in the chest and arms. This will help you develop more explosiveness as a hitter and get more distance on the ball when you hit it hard. Using lighter weights (80 to100 pounds) and doing more repetitions quickly can help you become a more forceful hitter. Lie on the weight bench and hold the bar on your chest. Lift it up until your elbows are straight. Return the bar to the starting position. Do this 10 times, take a 30-second break and repeat the set. Do this four times per week.
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