Exercising the key muscles involved in baseball is important for successful performance in the sport. Three simple exercises will make you a stronger, more agile player: upper-body workouts, leg-strengthening exercises and shoulder work. Don't be fooled by the simplicity of each exercise; they isolate important muscles, and you will feel the burn in no time.
Exercising the Rotator Cuff
Many baseball careers have ended because of rotator cuff injuries. The rotator cuff is comprised of muscles and tendons located in the shoulder. To strengthen the rotator cuff, use a resistance tube, a springy rope that is attached to a set of weights. Set the resistance tube up so that it is horizontally aligned at the height of the bottom of your torso. Hold the end of the tube in either your right or left hand, and pull the cord across your body in a fluid motion. Your elbow should stay stable so that the resistance is only on your rotator cuff.
Exercising the Core
Your core is an essential component to playing successful baseball. Abdominal and stomach muscles provide the pop for batters, the throwing strength for fielders and pitchers, and a good jump on the base paths. To strengthen your core, use a medicine ball. Sit either on a bench or an exercise ball, and hold the medicine ball over your head. Without moving your legs, toss the medicine ball to a partner. Then have him toss the ball back to you, and be sure to catch it over your head. It's a very simple exercise that will make you feel the burn in only a few reps.
Exercising the Legs
Legs are important to all sports, and baseball is no different. Tracking a fly ball and running the base paths is aided by strong, enduring leg muscles. To increase the strength of your legs as well as aid your balance, use lateral squat exercises. For lateral squats, set up two "balance trainers" roughly three feet apart from each other. Stand on one of the trainers so that you are facing forward and the second trainer is to your side. Squat down on the trainer and then jump laterally from one trainer to the other. It will be difficult at first to land on the second trainer in a stable manner.
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