Core strength is necessary for a majority of baseball-related movements, whether it be throwing, running or hitting. The basic muscles of the core are your abs, obliques (sides), hip flexors, lower back and glutes. These muscles are the main source of your stability and balance. Think of your core as your foundation. If your foundation is weak, your structure will collapse. Baseball players are always bending, twisting and reaching which puts a great deal of stress on the core of their bodies. Take good care of your core, and it will take good care of you.
Plank Variations
Get your body in a push-up position, but instead of supporting your body with your hands, use your elbows and forearms. Keep your body as straight as possible (like a board or plank) by contracting your abs and glutes. For best results, hold the plank position for a designated amount of time. Start with 30 seconds and work your way up from there. Perform 3 sets with 30-second to 1-minute rest periods.
You can also perform side planks by lying on your side (with your elbow and forearm beneath you) and your legs stacked on top of each other. Raise your hips and keep your body elevated. If you are going to do side planks, remember to hit both sides of the body to maintain symmetry.
Russian Twists
Sitting on the floor in a sit-up position, keep your knees bent and raise your heels slightly off the ground. Lean your upper body back and turn your shoulders from side to side, trying to reach the floor on the opposite side of your body with your hands. Try to perform three to four sets of 10 to 12 reps per side. For extra resistance, hold a medicine ball, kettlebell or dumbbell in your hands while performing the exercise.
Scorpions
This movement not only strengthens your core, but increases flexibility as well. Lie face down on the ground with your body in a "T" position. Bring your right heel to your left hand (or as far as you can go) while keeping your right hand and forearm on the ground. Alternate legs. Perform three sets of 12 to 15 reps.
T Push-ups
This push-up variation not only strengthens your upper body, but really gets your obliques activated. Perform a regular push-up, but when you reach your top position, rotate your torso so that you are balancing yourself on your right arm with your left palm facing the sky. Alternate sides to complete one repetition. Perform three sets of eight to 10 reps as an upper-body finisher.
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