Baseball players are always looking to get stronger and more flexible. Those two characteristics help the player do his job more successfully. Headlines have associated many of the biggest names in the sport with the use of illegal performance enhancing drugs to get bigger and stronger. Instead of depending on drugs, many players are depending on plyometric exercises, which build quick and powerful movement.
Medicine Ball Stretch
This is one of the best exercises when it comes to building upper body strength and improving rotator cuff muscles, which are the four small muscles that support the shoulder during the throwing motion. In order to build these muscles, take a 10 to 12 lb. medicine ball and hold it with both of your hands on your chest. Lift the fall straight up and then lower it to your chest again. Bring the medicine ball to the right of your right shoulder and then move it to the left of the left shoulder. Return to the starting position on your chest. Repeat this 10 times, take a 30-second break and repeat the set.
Box Jump
The plyometric box jump is one of the top moves any baseball player can do for developing power in the swing because leg strength is the basis of a good swing. Place a 12- to 14-inch square box to your right. Jump over the box with a two-legged leap and land on the left side. Gather yourself and jump back over to the right side. Do this 10 times, take a 30-second break and repeat the set. As you get more proficient at this, increase the reps to 20.
Knee Bends on Steps
Take two stackable steps and place them on top of each other. Stand in front of the step with your left foot about six inches away and your right foot 18 inches away. Place your hands on your hips. Put your left foot on the step and bend your right knee until it is 3 inches from the ground. Return to the starting position. Do this 10 times and then switch feet and do this with your right foot on the step. Do 10 more reps. Take a 30-second break and do one more set. This will build strength and stability in your legs and core muscles.
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