Weight training can build strength, help prevent injury, increase your base running speed and put more power behind your swing. In the gym, remember to lift heavier with your lower body and lighter with your upper body. Avoid overhead press exercises that can cause injury to your shoulders, and focus special attention on your core and rotator cuff muscles.
Squats
Squats work your quads, glutes, hamstrings, calves and lower back. Developing strength in your lower body may help improve your base-running speed, says Hugo Rivera, International Sports Sciences Association certified personal trainer.
Place a barbell on a rack at your shoulder level. Position yourself under the bar so it rests across your shoulders. Grab the bar with your hands shoulder-width apart, and lift the bar from the rack. Take a few steps back to clear the rack. Stand with your feet a bit wider than hip-width apart. Keeping your back straight, push your butt down and back while bending your knees. Lower your torso until your thighs are parallel with the floor, keeping your knees behind your toes. Push down through your heels as you return to the starting position.
Deadlift
Deadlifts work the core muscles of your lower back, as well as your legs, forearms, mid and upper back muscles. Training your core muscles improves stability, lowing your risk of injury, while putting strength behind your pitch or swing, says Rivera.
Place a barbell in front of you, and stand with your feet hip-width apart. Bend down to grip the bar with your hands shoulder-width apart, keeping your back straight and your knees behind your toes. Push down into the floor with your legs as you stand upright with the bar. Bend at the knees and waist, while keeping your back straight, as you return the bar to the starting position.
Lunges
Lunges target your quads, but also work your hamstrings, glutes and calves for all around leg strength and explosive speed.
Stand with your feet together holding a dumbbell in each hand. Take a large step forward with one foot, and lower your back knee toward the floor. Keep your back straight and your front knee behind your toe as you lower. Push through your front foot as you stand upright, bringing the back foot up next to your front foot. Repeat with the other leg.
Planks
Planks use the weight of your body to work your core abdominal and lower back muscles.
Lie face-down on the floor, and lift your body up onto your toes and forearms. Your legs and back should form a straight line. Engage your abs, and hold the position for as long as you can without letting your hips and lower back sag.
Cable Rotations
The four small muscles that support your shoulder are collectively known as the rotator cuff. Strengthening these muscles greatly reduces your risk of blowing out your shoulder, says Mike Westerdal, President of Critical Bench Inc. and American Council on Exercise certified trainer. Work the rotator cuff muscles with low weight and high reps.
Stand in front of a cable tower and raise the pulley to elbow height. Stand to one side of the weight stack. Grab the handle with your far arm and pull the cable away from your body as you rotate your shoulder outward. Hit your rotator cuff from the opposite direction by grabbing the handle with your other arm and pulling the cable toward your body instead. Make sure to switch arms.
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