Baseball is a game of American origin that requires both physical and mental skill to play. The nature of the game dictates that you use several different muscle groups. The act of throwing and hitting a baseball requires coordination, balance and strength in your arms, legs and core. Range of motion is important in baseball, and when designing a baseball workout it is wise to choose exercises that will mimic the actions you will take on the field.
Medicine Ball
A medicine ball is a valuable tool in strengthening baseball-related muscle groups. For shoulders, gently throw the medicine ball back and forth with a partner. For your legs, hold the ball in front of you and squat down until your thighs are parallel with the floor then jump up into the air and repeat. For your core, hold the ball with two hands, feet shoulder-width apart and twist from side to side.
Cable Wood Chops
The oblique muscles that run along the sides of your midsection are core stabilizer muscles that are heavily used when playing baseball. Cable wood chops will strengthen your obliques and give you more power when swinging the bat. Stand to the side of a high cable machine that has a rope attached. Grab hold of the rope with both hands with your arms straight, so that both of your little fingers are facing the floor. Hold your hands high, then pull the cable across your body by twisting your torso. Finish with the rope at your opposite thigh. Choose a weight with which you can perform 10 repetitions on each side.
Lateral Squats
Playing defense in baseball requires that you move laterally in both directions, especially if you are an infielder. Performing lateral squats on a bosu trainer will strengthen the muscles that you need to move laterally with speed. A bosu trainer looks like half of a stability ball on the floor. Place two of them a few feet apart, then stand on one, squat down until your thighs are parallel to the floor and then jump over to the other. Pay attention to your balance and utilize your core muscles for balance. Try 10 jumps to start and work your way up.
Stability Ball Russian Twists
Stability ball Russian twists will work a number of baseball-related muscles, as well as your coordination and balance. Place a stability ball on the floor and position your shoulders on the ball with your feet flat on the floor. Reach up in front of you and place your palms together. Slowly twist from side to side, so that the ball rolls along your shoulders; your arms should be straight and your feet should remain in one place. Perform 10 to 15 repetitions on each side.
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