Conditioning has become a significant part of getting ready to play baseball. In the past, baseball players were most concerned with hand-eye coordination and getting their batting eye back on track. But the rigors of a long season require a player to be in top shape, and that means exercises to strengthen muscles in areas like the back must be done consistently.
Rear Deltoid Shoulder Raises
This exercises will strengthen your arms, shoulders and your back and enable you to hit the ball harder and develop more power. Grasp15-lb. weights in each arm. Bend over at the waist and raise your arms to shoulder height. Bring the weight back to the starting position. Do 15 repetitions, take a one-minute break and repeat the set.
Weighted Bat Swing
This is a traditional baseball warmup performed when the batter is in the on-deck circle. In addition to doing this just before an at-bat, it's a good exercise for the gym and during the offseason. A heavy bat or one with a weighted donut slipped over the end will help develop strength and power in your swing. Swing the bat forward and backward so both sides of your back get developed.
Biceps Curls With Barbell
Doing biceps curls will help your build strength and power in your upper back to get more power in your drives to the outfield. Use a 50-lb. barbell, and stand with it at thigh height and your palms facing up. Curl it up to your shoulders and hold the weight for a count of two. Return it to the starting position. Do this curl 15 times, take a one-minute break and repeat the set.
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