Baseball is a game of skill and intelligence along with overall athletic ability. Strength is also important, especially when it is combined with overall flexibility. This is a concept that is very important in hitting because you want to hit the ball with authority and many of the pitches that you will see will require that you go down low in order to hit it while not losing your power. Band exercises can help you become a better all-around baseball player.
Oblique Rotation
This exercise will build strength in your core and oblique muscles, and this will help you hit the ball with authority. Secure one end of the exercise band to a door knob. Stretch the other end about 4 feet and hold it in your dominant hand, which should be waist level. Rotate your hips in the opposite direction of the band hooked to the door knob and maintain a firm grip on the band. Make this movement as quickly and explosively as possible. Do this 15 times, take a 30-second break and repeat the set. Switch hands and do it from the opposite side as well.
Shoulder Pull-Down
Take one end of the exercise band over a door knob and take the other end in your throwing hand and stand about 4 feet away so the band is taut. Raise the band to shoulder level, then pull down hard. Return to the starting position. Do this 15 times, take a 30-second break and repeat the set. Do this set in your opposite hand as well. This will build strength in your throwing shoulder which should help your endurance.
Lateral Shoulder Movement
Stand on one end of the resistance band. Take the other end in your dominant hand and bend your elbow while holding the band at neck height. Straighten your arm so it is extended away from your body. Return to the starting position. Do this 15 times, take a 30-second break and repeat the set. Switch to the opposite hand and do the same exercise. This will help with agility and strength when swinging a bat and throwing the baseball.
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