Baseball requires force of motion from the upper back, through the shoulders, down the arms to the hands. Throwing the ball, pitching and batting all require healthy and strong upper bodies to prevent injury. Strengthening the shoulders and arms can help to protect the rotator cuff, a common injury in baseball. It is important to understand balance when adding baseball-specific strength training to your workout. Overworking the shoulder without proper balance of the back and chest can create stress on the muscles. Opt for a well-rounded upper-body routine that includes all major muscle groups in balance with emphasis on key muscles for baseball, advises Medline Plus.
Triceps Overhead Extension
The triceps overhead extension works the triceps as the primary muscles, but also engages the shoulders and rotator cuffs. This exercise provides balance and range-of-motion to help ito ncrease strength and flexibility. Begin this exercise standing upright with solid posture and your feet in a split stance, one slightly in front of the other. Engage your core, and holding a dumbbell in both hands, slowly extend your arms straight up toward the ceiling. The dumbbell weight should be challenging without stress on the elbow or shoulder joints. Bend the elbows and slowly bring the hands and dumbbell down toward your back. Keep your elbows next to your ears and your shoulders down away from your ears as you execute this movement. Extend the arms back up to the ceiling and visualize the triceps flexing. Repeat this movement for two to three sets of eight to 12 repetitions.
Seated Dumbbell Press
This exercise works the shoulders, or deltoid muscles, as the primary muscles and the upper-back, rotator cuff and core as the secondary muscles. Choose a dumbbell weight that is appropriate for you. The movement should be challenging without any stress on your shoulders or back. Begin sitting upright, holding a dumbbell in each hand. Extend both arms up to the shoulders, aligning your elbows directly at shoulder level. Relax your neck and keep your shoulders from pinching up toward your ears. Extend both arms straight up toward the ceiling until they are next to your head. Slowly release back to shoulder level. Repeat this exercise for two to three sets of eight to 12 repetitions.
Downward Dog
Downward dog is a yoga pose that increases strength and flexibility through the arms, shoulders and back. This pose is effective for isolating the rotator cuff. Yoga also increases breath awareness, which can increase focus to help you on the field. Begin on your hands and knees, slowly push up into straight legs and arms with your tailbone extended up toward the ceiling. Engage your core and push your hips backward and upward while pushing your heels toward the floor. Keep your head in alignment with your shoulders and push the chest toward the floor. Hold the pose for 20 to 60 seconds and release. Repeat for two to six repetitions.
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