Strength training for baseball can help hitters hit the ball farther and harder and help pitchers throw the ball with more velocity. When performed correctly, weight-training exercises can help players avoid injuries as well. This is especially important for pitchers who depend on their arms and shoulders. Exercises that build strength in the four small muscles of the rotator cuff can help a player's longevity.
Bent-Over Rows
This exercise will build strength in the shoulders, arms, chest and delts. Take a 15-lb. dumbbell, place your left hand on a weight bench, and lean on it as your bend over. Holding the dumbbell with your right hand, arm straight, bend your elbow and hold the position for two seconds. Then return to the starting position. Do 15 rows with your right arm and then switch positions and do the same exercise with your left arm. Take a one-minute break and repeat the set.
Lunges
Lunges will build strength in the legs. The stronger your legs are when you step up to the plate the more likely you are to hit the ball hard. Your legs provide a base when you are batting. Take a barbell with 60 lbs. on it and place it on the back of your shoulders. Place your right foot about 18 inches in front of your left foot. Lung forward until your left shin is nearly touching the ground. Return to the starting position. Do this 15 times and then switch the positions of your legs. Take a one-minute break and repeat the set.
Medicine Ball Twist
The medicine ball will help you build upper-body strength and core strength. Take a 10-lb. medicine ball and hold it in front of your chest. Twist as far to your right as you can and hold the position for two seconds. Return to the starting position. Twist as far as you can to the left and hold it for a count of two. Do this 15 times in each direction, take a one-minute break and repeat the set.
Bench Press
Doing the bench press with light weights can build speed and explosiveness in your swing. However, doing the bench press with heavy weights to build size and bulk can injure your rotator cuff muscles. Take a barbell with 60 lbs. and hold it at chest height while lying on a weight bench. Push it up so your elbows are straight. Return it to the starting position. Do this 15 times, take a one-minute break and repeat the set.
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