Having strong legs is an important component for baseball players. All of the major muscle groups in your legs are involved in baseball movements. Your glutes, quadriceps, hamstrings and calf muscle groups are recruited when you're sprinting around the bases, throwing, moving laterally or squatting down to get a ground ball. To develop the muscular strength of your legs, participate in a weight-training program that consists of exercises that builds your leg muscles and does so in a way that mimics the way the muscles must work during baseball.
Step 1
Lift weights two to three days per week, on nonconsecutive days. To effectively build strength, be consistent with your training.
Step 2
Perform squats to develop your quadriceps, glutes and calves. Squats mimic the movement when you bend down to field a ground ball or when a catcher gets ready to receive a ball from the pitcher. To complete squats, place your feet shoulder width apart with your toes pointed directly forward. Push your butt back behind you as your bend your knees and lower down into a squat. Continue down until your thighs are parallel with the floor.
Step 3
Complete walking lunges to develop your quadriceps, glutes and calves unilaterally. Lunges mimic the split stance that you utilize when you're throwing. Take a large step forward with one foot. Once your foot is planted, drop the knee of your back leg down towards the floor, continuing until you're just short of touching your knee to the ground. Bring your back leg up to meet your lead leg, then step forward with the opposite leg and repeat.
Step 4
Develop your hamstrings with deadlifts. Grip a barbell and allow it to hang in front of you with your hands positioned just outside the width of your hips and with palms facing your thighs. Position your feet shoulder width apart with toes pointed forward. Keep your back straight and your head up as you bend forward at the waist, keeping the barbell close to your thighs and shins as it's lowered towards the floor.
Step 5
Perform each exercise at a volume of two to three sets of eight to 10 repetitions to build strength, recommends the American Orthopaedic Society for Sports Medicine.
Step 6
Use an appropriate amount of weight for each exercise. If you're unable to complete six repetitions, lighten the weight on subsequent sets. Choose a heavier weight if you can complete 12 repetitions with ease.
Tips and Warnings
- Because of the importance of your legs while playing baseball, schedule your weight-lifting workouts after your practice, if possible. Strength training prior to baseball practice may adversely affect your performance at practice because of fatigue.
- Master the technique of each exercise before incorporating free weights into your regimen. Squats and deadlifts, when done incorrectly, can place stress on your lower back. Performing lunges incorrectly can place your knees in a susceptible position.
Things You'll Need
- Free weights
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