Baseball players have no need to lift weights to bulk up, and in fact, too much size or lifting weights that are too heavy can be counterproductive. Large muscles do not necessarily have explosive strength, which is mainly what baseball players need to throw, hit and run. Too much muscle size also inhibits range of motion and agility. Important weight training exercises for baseball players are those that develop power and strengthen the core and rotator cuffs, which players rely on for throwing, catching and hitting.
Lower Body Exercises
Baseball players can lift heavy weights when working their lower bodies, though it is not recommended to lift heavy weights during upper body exercises because of the risk of injuring the shoulder joint. Lower body exercises offer several benefits for baseball players. For example, the single leg squat exercise improves flexibility and strength in the legs and core. The single leg squat exercise is the same as a squat, just standing on one leg. Simply keep all of your weight on one leg, and bend your knee to lower into a squat as you lean forward slightly and move your hips backward. This is a difficult exercise because one leg has to lift your entire body weight. You can hold your arms straight in front of you to help you maintain your balance, or place your hands on your hips.
Upper Body Exercises
Baseball players should use lighter weights when exercising the upper body to protect the shoulder. The bench press is an example of an upper body exercise that can be beneficial for baseball players. This exercise strengthens the chest, shoulders and arms. To perform a bench press, lie face up on an exercise bench with a barbell held with your hands shoulder width apart and your arms straight above you, perpendicular to the bench. Lower the bar to your chest and then press your arms straight up again.
Medicine Ball Exercises
Medicine ball exercises are common in power training. You can throw medicine balls, which you cannot do with other free weights. These exercises let your muscles work together synergistically as they do during baseball. An example of a medicine ball exercise for baseball players is a squat with overhead throw. To perform this exercise, hold a medicine ball with your arms straight hanging in front of your body toward the floor, and stand in a low squat with your thighs parallel to the floor. Next, jump up into the air and throw the ball straight upward. Be careful not to let the ball hit you when it comes back down. Baseball players need to use light weight when lifting weights overhead, including medicine ball exercises. Start with less than 10 lbs.
Rotator Cuff Exercises
Exercises to strengthen the rotator cuffs are especially important for pitchers. The rotator cuffs are four muscles and tendons that cover the upper arm. They raise and rotate the arm and stabilize the shoulder joint. An example of an exercise for the rotators is the full-can raise. To perform the full-can raise, hold dumbbells with your arms straight at your sides with the palms facing forward. Next, lift your arms up toward the ceiling at 45-degree angles to the body and squeeze your shoulder blades toward each other.
References
- Be A Better Hitter; Baseball Strength Training; Tony Burtt
- Sports Fitness Advisor: The 12-Month Baseball Strength Training Program
- TheCompletePitcher.com; Pitching Workouts; Steven Ellis
- Sports Fitness Advisor: A Comprehensive Baseball Weight Training Program
- American Academy of Orthopaedic Surgeons: Rotator Cuff Tears
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