Baseball is an anaerobic sport, meaning most important movements are short, intense bursts of energy followed by extended periods of rest. Thus, training needs to mimic the motions and duration of every movement. Strength training must focus on body torque and short bursts; lateral movement training must focus on reaction time and lower body stability.
Medicine Ball Chops
This exercise trains your body to generate as much torque as possible during a swinging motion. This should result in greater bat speed, which could result in longer-hit balls. Stand perpendicular to a wall in your batting stance, facing toward the wall as if it were the pitcher. Hold a medicine ball with both hands up and behind you as if you were holding a baseball bat. Step forward and go through the motions of swinging a bat, but instead of using a bat, bring the ball down and forward in the same motion. Release the ball at the end of the motion, aiming for the bottom of the wall.
Rotator Cuff Rotations
This exercise can strengthen your rotator cuff, helping reduce your chances of a cuff injury. Stand next to a cable pulley machine with the pulley holster at elbow level. Stand facing the side of the machine so one shoulder is next to the machine while your other shoulder is on the outside. Grip the pulley handle with your outside hand, bend your elbow at a 90-degree angle and tuck your elbow into your side. Rotate your arm out, pulling the cable until your arm is completely out to the side, keeping your elbow at your side perfectly in line with the rest of your body.
Lateral Squats
This exercise is meant to increase leg strength in major muscles and smaller, stabilizer muscles during lateral movements. Rack a barbell with weight and mount it on the back of your shoulders. Stand with your back arched and feet at shoulder width. Squat and take one step to either side simultaneously. Stand up straight and bring your other leg back in line with the one you used to step to the side. Now squat again while stepping back into the other direction. Stand upright again and bring your other leg back in line.
Two-Foot Lateral Base
This exercise is meant to improve your reaction time and foot speed. Stand in an open area with your feet at shoulder width. Get down in the "ready" position as if you were awaiting a low line drive hit to you. Keeping your balance, jump quickly just a few inches laterally from side to side. Have a partner yell "go" as your signal to go, and "stop" as your signal to stop. This can go on for just a few seconds or as long as a full minute.
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