Training for baseball means training for any number of different scenarios, such as swinging the bat for home runs and sliding into second for a stolen base. Rotational exercises can help improve your swing and work out your core and abdominal muscles, which are essential to fielding and running the bases. Using a medicine ball can help increase the intensity of rotational exercises.
Russian Twist
One of the most simple yet effective medicine ball rotational exercises, the Russian twist, targets the obliques and helps improve flexibility, which can help your fielding skills on the baseball diamond. To perform a Russian twist, stand with your legs more than shoulder width apart and the ball in your hands, with your arms extended out in front of you. Draw in your stomach and tighten your abdominal muscles as you swing the ball to the right, twisting your upper body as you swing the ball. Stop the ball quickly, which will require you to use your abs and core muscles, then swing the ball all the way to the left. Repeat this motion 10 to 15 times, alternating directions with the ball each time.
Figure 8
The figure 8 is a simple exercise that develops arm strength and improves body rotation, which can help with batting skills. Stand with the medicine ball in your hands with your arms extended out in front of you and your legs more than shoulder width apart. Rotate your body to the right and raise the ball high above your head and to the right. Quickly move the ball back down and to the left, then up and to your left, then diagonal down and across your body until the ball is down and to your right. This should resemble a figure-8 pattern. Perform the exercise as quickly as you can for 15 to 20 seconds, then rest. You should feel the resistance in your arms and ab muscles, making them stronger and more effective the next time you step to the plate.
Leg Chops
Another rotational exercise that is helpful for baseball are leg chops, which help to develop strong leg muscles essential for going after batted balls and running between bases. Begin in the same position as the Russian twist and figure 8 and lower the ball to your right as you twist your body. At the same time, lift your left leg off the ground and, bending your knee, push your foot towards the ceiling. You can use the medicine ball against the floor to balance yourself. Quickly push the ball across your body, to the left and up, driving the ball towards the ceiling. At the same time, kick your right leg out. Repeat this motion as fast as you can for 15 to 20 seconds, then rest.
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