The sport of baseball is decidedly lacking in hulking bodies. Instead it's filled with athletes who are fit, flexible and strong in all the necessary places. Strength training for baseball consists of movements that are very specific to the game itself. The importance of maintaining the full range of motion of every body part trumps bulging biceps. Stabilizer muscles are at the core of baseball strength training, with a secondary focus on torque strength.
Medicine Ball Toss
For this exercise you'll need a partner and a medium weight medicine ball. Stand 10 to 15 feet apart and toss the ball to each other by bringing it back behind your head and throwing it forward with both hands.
Dumbbell Wrist Curls
For this exercise, you'll need a raised flat surface like a chair or bench and a lightweight dumbbell. Rest your arm on the flat surface while holding the dumbbell in your hand. Curl the dumbbell up with your palms facing up for 10 repetitions, then switch so your palms are facing down for another 10 repetitions. Do four sets of each wrist.
Swimming
Swimming is an excellent way to strengthen your rhomboids and increase scapula stability. Swim 20 laps using both the standard free-style and the breast-stroke, concentrating on pinning your shoulder blades back to your spine.
Backhand/Forehand Squat
For this exercise, you'll need a barbell racked with light to medium weight. Start with the barbell mounted on the back of your shoulders, standing straight with your back arched, knees bent and feet at shoulder width. Take a wide step back with your right foot and squat down as if you were going to backhand/forehand a ground ball. Step forward, then repeat the movement with the other foot. Do four sets of 15 repetitions.
Lunge Jumps
This high intensity plyometric exercise requires only an open area or field. Start by doing a standard lunge, pausing when your front leg is parallel with the ground and your back knee is almost touching the ground. Push up into the air off of your front foot and jump as high as you can, switching which leg is in front and which leg is in back at your peak height. Repeat this 20 times.
Medicine Ball Throw
Locate a heavy medicine ball and a solid wall in front of you for this exercise. Hold the medicine ball up and behind your head with both hands as if it were a baseball bat. Begin a standard swing while pulling the ball down and forward as hard and fast as you can, releasing it during the point at which the bat would make contact with the ball. Aim the medicine ball at the lower part of the wall. Do 30 repetitions, stressing proper swing mechanics.
Reverse Curls
Lie down on the ground face up, knees bent at a 45-degree angle with a lightweight medicine ball between your knees. Place your hands down at your sides with palms down on the ground for stability. Bring your knees up to your chest, twist your hips side to side, then bring your feet back down to the ground. Concentrate on slow controlled movements. Do 30 repetitions.
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