Strength Program For Baseball Players

Many movements in sports--such as sprinting, jumping, throwing and kicking--carry over from one sport to another. Baseball, on the other hand, has several movements that are unique to the sport. Baseball is also the only sport that plays without a clock. This translates to very specialized workout sessions.

Misconceptions

A common misconception about sports athletes is that they just do regular workout routines like every one else. This is entirely untrue, especially for baseball players. Baseball is a sport in which maximum strength and long distance endurance mean very little. Baseball strength programs instead are focused on exercises and movements that mimic those seen on the field. Though some players may have bulging biceps and hulking physiques, over the years that has not been the norm. Short, quick-burst strength and maximum range of motion are what define baseball strength, not looking like an Olympic weight-lifter.

Features

Weight room programs will often consist of short-burst exercises that focus on major muscle groups. Medicine balls are often used for hitting exercises: Players will get in a batting stance while holding a medicine ball as if it were a bat, then pivot their hips and throw the ball forward as hard as they can. Catchers will often concentrate on squat-based exercises. Pitchers have to maintain maximum flexibility and range of motion, so they work primarily with light weights and plyometrics--workouts based on using only your own body weight--focusing on lunges and shoulder isolation exercises.

Benefits

Increased strength allows for potentially longer hit balls while at the plate, thanks to the ability to swing a heavier bat at higher speeds. The faster a bat is traveling when it hits the ball, the farther the ball is going to travel. Another benefit to increased strength for a baseball player is faster sprinting. The stronger your legs are, the more force you are going to be able to apply every time your feet hit the ground. This means your chances of legging out a double or an infield single are higher.

Considerations

Any workout regimen must be followed regularly for muscles to increase in size during their recovery period. During the season, however, workouts must not be done more than twice per week, as muscle fatigue can potentially impair your game.

Warning

After a long and grueling workout session, your muscles will be fatigued. When a muscle is fatigued it is in its most fragile state, and you run a risk of straining or even potentially tearing a muscle if you work it too hard. Baseball players especially need to be careful not to return to the field after a grueling workout session. Attempting to swing a bat or throw a ball with overly fatigued muscles can result in a strained or even torn muscle. According to Dr. John Berardi of the University of Western Ontario, it may even take up to seven days for some people to fully recover from an intense workout. Thus, it's important to bulk up in the off-season, and just "maintain" during the regular season.