Plyometric exercises involve explosive movements and the quick lengthening and shortening of a muscle or muscle group. While plyometrics are used in many sports and in general fitness training, certain plyometric exercises involving sprinting, leaping and jumping are especially helpful to baseball players. These explosive movements can help a runner get a fast start to steal a base, increase a hitter's bat speed and generate torque that a pitcher needs to unleash his best fastball.
Plyometrics for Baseball Players
When training the upper body, baseball players can do plyometric exercises such as the clap push-up, stability ball clap push-up, medicine ball stretch, one-handed baseball throw, side throw, medicine ball slam and overhead throw.
Plyometric exercises that strengthen the lower body include box jumps, depth jumps, vertical depth jumps, staircase depth jumps, barrier lateral jumps, long jumps and lateral shuffles on a box.
Players can do knee bends on steps to build their core.
The needed equipment includes boxes, platforms and benches sturdy enough to support their weight. Players can also work out on stadium stairs. Baseball players usually do plyometrics in their off-season workout, during the strength and power phases of their training.