Total Gym Baseball Exercises

Baseball players are at risk for shoulder injuries, especially tears of the rotator cuff. Even though pitchers place the most stress on their shoulders, every player needs strong shoulders to throw and bat. Running and jumping are integral to the sport as well. Recommended baseball exercises for the rotator cuff, core and lower body are possible on a Total Gym machine. The Total Gym machine uses a cable and pulley system that works like resistance bands and free weights so baseball players get an effective workout.

Plyometric Squats

Plyometric exercises that are explosive build dynamic power for baseball players. The plyometric squat exercise increases leg strength, targeting the same muscles as leg presses. Simply stand on the squat platform with your feet parallel. Then, bend your knees and slide down until your knees are at right angles. Explosively press the legs straight as if jumping. Your feet leave the platform.

Seated Torso Twists

Seated torso twists strengthen the core, especially the oblique muscles on the sides of the abdomen. This exercise is similar to seated barbell twists, but instead of holding a barbell on your shoulders, you hold on to the Total Gym's handles and use the machine for resistance as you twist. To perform this exercise, sit on the glide board with your right side near the top of the machine. Grab both handles and interlace your fingers with your arms pointing toward the right and in front of your body. Then, pull and twist left. Turn around and repeat on the other side.

Internal Rotation at 90 Degrees Abduction

The internal rotation at 90 degrees abduction exercise strengthens the internal rotators with your arm up at your side as if throwing a baseball. To perform this exercise, simply sit on the glide board facing away from the upright and hold up your arm at 90 degrees with your elbow at shoulder height, palm facing forward. Then, rotate your arm forward until perpendicular to your torso. Work both arms individually.

External Rotation at 90 Degrees Abduction

The external rotation at 90 degrees abduction exercise strengthens the rotators in the opposite direction from the internal rotation exercise. This creates strong muscles on both sides of the shoulder. To do this exercise, sit on the glide board facing the upright and hold your arm so that your elbow bends to 90 degrees perpendicular to your body and with the elbow at shoulder level. The palm faces the floor. Then, rotate you arm backward away from the upright until the forearm points at the ceiling. Work both arms individually.