Any effective baseball training must contain some elements of strength training, says professional athletic trainer Tony Burtt. One of the most effective methods of strength training is lifting weights. Effective weight training helps baseball players develop speed, power with the arms (for hitting) and legs (for running) and explosiveness, all elements needed to become a superior baseball player.
Squat to Presses
The squat to press develops the leg muscles, including the hamstring and quadriceps, to help a player develop explosiveness and speed, while also training the arm muscles for batting and throwing power. To do a squat to press, start with a light dumbbell in each hand, arms hanging at your sides. Stand with your feet more than shoulder-width apart. Perform a squat by keeping your back straight and bending at the knees until your upper legs are almost parallel to the ground. At the same time, raise your arms straight up and push the dumbbells toward the ceiling. Hold this position for one second, then stand up straight again for one repetition. Perform 10 to 15 repetitions. As you increase in strength, increase the weight of the dumbbells you use.
Bench Press
To develop power in the chest and arms, key to hitting the ball for power, try the classic bench press. Use a weight bench with a barbell in the rack with an appropriate amount of weight. Lie on your back on the bench with your head directly below the bar of the barbell. Extend your arms and lift the barbell off the rack. Push it forward a bit so that it is not aligned with the rack, then bend your elbows to lower the barbell toward your chest. Stop the barbell just as it hits your chest, then use your chest and arm muscles to push the barbell back up until your arms are fully extended for one repetition. Repeat this exercise 10 to 15 times or until your muscles are fatigued. Perform this exercise with a spotter--someone who can help lift the barbell in case your muscles fatigue and you can't lift it on your own.
Dumbbell Squats with Swing
Another effective exercise that targets the arms and legs at the same time, the dumbbell squat with swing will also help target your core, giving you better flexibility for swinging the bat and throwing the ball. Start in a squat position with two light dumbbells on the floor in front of you. Grasp a dumbbell in each hand and stand up out of your squat, keeping your arms straight. Twist to the right and raise the dumbbells over your head, still keeping your arms straight and hands together. Bring the dumbbells back down between your legs while returning to the squat position. Twist to the left this time and raise the dumbbells over your head. This is one repetition. Repeat 10 to 15 times or until your muscles fatigue.
Member Comments