Baseball fitness is power, speed and agility. Each play in baseball only lasts a few seconds on average. The batter and the fielders can have less than 0.5 seconds to react to the ball. Players must have reaction time and the motor skills for efficiency. Flexibility is important in the shoulder for throwing and in the legs for the short powerful bursts of speed. Endurance of the shoulder and rotator cuff are important for pitchers especially. Agility for defense and running the bases can be the difference of a hit or an out. Explosiveness is the main goal for any player.
Ball-to-Wall Throws
Step 1
Stand perpendicular 10 to 15 feet away from a brick wall with a medicine ball in both hands. Hold the ball with the arms extended out and hands just below the chest.
Step 2
Pivot your feet and rotate the torso away from the wall without moving the head. Keeping the arms extended, bring the ball to about hip level. This movement should be fast and powerful.
Step 3
Pivot the feet and rotate the torso toward the wall. Throw the ball with explosiveness with the arms fully extended; keep the head from turning to mimic a baseball swing.
Step 4
Pick up the ball and continue for a total of 5 to 8 reps. Switch sides even if you are not a switch hitter so you can work muscle balance.
Swing and Sprint
Step 1
Stand in the batter's box with a weighted baseball bat. Swing the bat with home run power, drop the bat and sprint to first base.
Step 2
Walk back slowly to home plate. Swing the bat again with power and run to first base taking a wide angle. Touch first base and sprint to second base while stopping to a stand position on the bag.
Step 3
Walk back slowly to first base and then to the batter's box. Repeat the same steps except run to first base, second base and then to third base.
Step 4
Walk back slowly to second base, first base and then to the batter's box. Repeat the same steps except run all way around the bases like an inside-the-park home run. This will train explosiveness, speed and agility.
2-Knee Drill
Step 1
Kneel on the ground on both knees with 50 baseballs. Hold a baseball glove chest level and the baseball in throwing position just above your head and the elbow wide.
Step 2
Rotate the torso and throw the baseball 60 to 90 feet with great velocity. Flex the trunk with great speed and follow through with the throwing shoulder just inches away from the opposite knee. Your eyes should be inches away and looking at the ground.
Step 3
Quickly get back to starting position and take another baseball from the bucket. Repeat for a total of 50 throws with as little rest as possible. This will train for arm speed, shoulder strength and endurance.
Tips and Warnings
- Use a medicine ball that is heavy enough to throw with power without losing mechanics of a baseball swing.
- The 2-knee drill is dangerous for the shoulder and rotator cuff because of the isolation.
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