Strength training can build explosive power in baseball. Interestingly, weight training and getting stronger in baseball were shunned until the 1980s. Prior to that time, weight lifting was scoffed at by baseball players because they thought it would make players "muscle bound." Baseball players are not necessarily interested in getting a bodybuilder's physique. However, building stronger legs, core muscles, shoulders, arms and wrists will help production on the field.
Medicine Ball Exercise
Use a 10-lb. medicine ball to build explosive strength. Take a medicine ball in your hands and hold it in front of you. Crouch down in a catcher's stance. Explode up out of your crouch and jump as high as you can. As you reach the apex of your leap, push the ball up and out with all of your strength. Retrieve the ball and then do the exercises as quickly as possible. Do 10 reps, take a one-minute break and then repeat the set.
Leg Press
The leg press will help all players throw the baseball better and do it without injury. Strong legs will also help a player hit the ball with greater power. Use the leg press machine to do this exercise. Sit on the seat attached to the leg press machine and grasp the handles next to both sides of the seat. Bend your knees so your feet are on the supports attached to the press. Push your feet forward until your knees are straight and your legs are extended as far as possible. Hold this position for a count of two and return to the starting position. Do this 15 times, take a one-minute break and repeat the set.
Dumbbell Press
In order to build up the rotator cuff muscles that support the shoulder and help that joint move in all directions, do the bench press with dumbbells. Lie down on the weight bench with 25-lb. dumbbells in each arm. It is not advisable to use heavier weights because the rotator cuff muscles are small and can be easily damaged. Hold the dumbbells just above your shoulders. Lift them up so they are directly over your shoulders. Return them to the starting position. Do this 10 times, take a one-minute break and repeat the set.
Pushups
This old-fashioned exercise is one of the most effective workouts for baseball players. Pushups build strength in the hands, forearms, upper arms, shoulders, chest and core muscles. Lie down on your stomach and place your hands at shoulder height. Place all your weight on your hands with your elbows bent. Straighten your elbows so your upper body is about 18 inches off the ground. Return to the starting position. Do two sets of 15 pushups, resting 30 seconds between sets.
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