Exercises For Baseball Strength

A good baseball player needs to be able to hit with power, make quick, strong throws from anywhere on the field and run with speed. All these abilities require great strength, which can only be acquired and maintained by a consistent exercise regimen. While different positions may require different emphasis when it comes to training, certain exercises can be beneficial to all infielders, outfielders and pitchers.

Weight Training

Weight training is an essential part of most athletic workout routines, but baseball players need to be careful to avoid injuring the rotator cuff, so overhead lifting with heavy weights is not recommended. Instead, weight training for baseball players should focus more on the lower body, with exercises such as front and back squats, leg presses and dead lifts. With a baseball player, the focus should be on developing muscle power rather than size. During the off-season, players should use weights from three to five times per week, dropping down to just two or three times during the playing season and allowing at least four hours between lifting and practice or game time.

Medicine Ball

Medicine ball work can train your muscles to work together as a unit, providing the explosive power that will serve you well in the batter's box, in the field or on the pitcher's mound. One simple medicine ball routine is performed by squatting with your thighs parallel to the ground, holding the ball with your hands underneath it and your arms hanging down almost touching the ground. Jump up, thrusting the ball in the air. Another routine is done up against a wall: hold the ball at chest height in both hands, then squat and leap off the ground, pushing the ball up against the wall as high as you can go. Perform each drill for 30 seconds, trying to increase your speed and number of reps. When it comes to choosing the size of the medicine ball, it is best to start smaller, with a ball weighting from 2 to 4 lbs., but if the smaller size doesn't provide enough of a challenge, you can work your way up to a ball in the 8 lb. to 10 lb. range.

Surgical Tubing

Surgical tubing exercises will give you flexibility, elasticity and range of motion, and give your rotator cuff muscle strength, balance and endurance. You can buy surgical tubing or similar resistance bands marketed specifically to baseball players, but plain old surgical tubing purchased from a medical supply house works great, too, as well as being cheaper. One easy surgical tube workout, the internal rotation, involves tying one end of the tubing around a doorknob or other waist-high fixed object, then positioning yourself about 2 to 3 feet away, holding the other end of the tubing in your hand with your arm out in front of your body and your elbow at a 90-degree angle. Pull the band across your body so your arm is flat against your body, keeping your elbow tucked against your side. Return to start position, then repeat 15 to 20 times. Then reverse the exercise, performing external rotations with your arm starting against your body and rotating outward until it is out in front of your body, again with your elbow tucked against your side. Do one or two sets of both exercises every other day, and you should see improved throwing skill as well as stamina -- important not only for pitchers, but for all position players.

Old-School Exercises

Even with all the high-tech workout equipment available these days, some of the best exercises a baseball player can do are the same old ones their dads, grandfathers, even great-grandfathers did in high school gym class -- push-ups and chin-ups. Push-ups strengthen shoulder, arm and rotator cuff muscles without risk of injury. Start off doing standard push-ups: Have your face to the floor, raised up on your palms and toes with your weight centered and your body in a straight line. Do 10 to 15 reps, rest 30 seconds, and then repeat for a total of three sets. If you really want to see results, see if you can work up to a one-armed push-up. Chin-ups, which are performed with your palms facing you, help to work your biceps and forearm flexor muscles. Pull-ups, which are performed with your palms facing away, work the forearm extensors, but with these you have to be especially careful to keep your arms close to your body, otherwise you run the risk of rotator cuff injury.