Baseball, as opposed to what many might believe, is one of the most demanding sports. The extreme levels of stress this sport places on the body necessitate a proper preseason training routine. University of Virginia head baseball coach and 2009 National Coach of the Year Brian O'Connor says that "physical fitness and strength are crucial components to being a successful baseball player and enduring a college baseball season."
Pitchers
Step 1
Incorporate upper body strength training two times per week. Pitchers should perform exercises using moderate to light weight, completing 10 or more repetitions per set. Be sure to include multiple exercises for the rotator cuff, biceps, triceps and forearms to prepare your body for the high levels of stress baseball places on the arm.
Step 2
Incorporate lower body strength training three times per week, performing four sets of each exercise with repetitions of six to 10 per set. This develops strength and power in the lower body, and can lead to an increase in velocity.
Step 3
Begin running on non-lifting days two to three times per week. Pitching, in general, is an endurance position, so improving stamina and muscular endurance is critical to ensuring you remain your best in later innings. Work up to running for 30 minutes or more per training session.
Step 4
Stretch each muscle after endurance workouts, when the body is warmest. The American Council on Exercise's personal training manual states that holding a stretch for 30 seconds or longer is sufficient time to increase plastic deformation. In time, this will increase the range of motion for a pitcher, decreasing the chance for injury and potentially leading to an increase in velocity.
Step 5
Ease into a throwing program at least six weeks before the first practice. Begin by tossing short distances for just a few minutes, three times a week, and gradually increase the velocity, length and frequency of the throwing program. As the throwing intensity increases, be sure to decrease the intensity of upper body weight training.
Step 6
Focus on strengthening your core. Jeff Kamrath, former professional right-handed pitcher, often sees younger pitchers with poor abdominal strength, which is a limiting factor in performance.
Position Players
Step 1
Incorporate upper body strength training three times per week, and perform exercises using moderate to heavy weight, completing six to 12 repetitions per set. Give equal attention to each upper body muscle for a powerful athletic physique, and be sure to perform rotator cuff exercises twice a week.
Step 2
Incorporate lower body strength training three times per week, performing four sets of each exercise with repetitions between six and 10 per set. In addition to traditional strength training exercises, incorporate multiple plyometric exercises to increase explosive power and agility. Plyometric exercises should have a minimum of 10 repetitions.
Step 3
Begin running on non-lifting days two to three times per week. Focus on shorter distances in most workouts, incorporating multiple sets of sprints to increase speed and agility. Sixty-yard and 30-yard sprints, coupled with sets of shuttle runs, will best prepare you for the season. Kyle Werman, former professional second-baseman, emphasizes getting enough rest between sprinting sets to ensure each set is explosive and done with proper technique.
Step 4
Stretch each muscle after endurance workouts, when the body is warmest. In time, this will increase the range of motion and decrease the chance for injury.
Step 5
Ease into a throwing program at least six weeks before the first practice. Begin by tossing short distances for just a few minutes, three times a week, and gradually increase the velocity and length of the throwing sessions. There is no need to throw more than three times per week until the first practice begins.
Step 6
Begin a progressive hitting program. Kyle Werman, former professional second-baseman and current George Mason University coach, says to begin your hitting program four to six weeks prior to the start of practice. Include a progression of dry swings, tee work, soft toss and front toss, four to five days per week, aiming for 50 to 100 quality swings a day.
Tips and Warnings
- It takes time to significantly improve muscle strength, muscle endurance and flexibility, which will improve your game and set you up for a great season, so begin your training session well in advance of the season start. It takes commitment; most professionals train five to six days per week in the off-season.
Things You'll Need
- Gym
- Baseball equipment
References
- Brian O'Connor, University of Virginia head baseball coach
- Kyle Werman, George Mason assistant coach and former second baseman for the NY Mets
- Jeff Kamrath, senior advisor of baseball operations, Prospects Sports Training
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