Although baseball does not require players to do continuous activity over an extended period of time, like basketball and soccer, it does require a high level of skill, speed, power and flexibility to swing, catch, throw and sprint. Due to the high anaerobic nature of baseball, a training program should emphasize power and energy transfer from the hips and legs to the trunk and shoulders.
Rotations
Throwing and swinging requires players to condition their trunk, hips and legs. Therefore, players should do rotational exercises that are from a standing position and done in different swing angles and feet positions. Cable machines, resistance band or tubing, or a medicine ball can all be used for conditioning.
Two such exercise are the chop and lift with a step using a cable machine. For the chop, set the point of attachment at the highest point and grab the handle with both hands. Stand with your right shoulder facing the hook and your feet hip-width apart. Pull the handle downward and diagonal across the body while taking a step with your left leg toward the direction where you are pulling. Return to start position and repeat the pattern on both sides.
The lift pattern is simple the mirror image of the chop. Set the point of attachment to the lowest level of the machine. Grab the handle with both hands and pull it up and across diagonally across your body. Step to the direction of the pull as you do so.
Lower Body Power
Lower body power and strength should be emphasized in exercises that address multiple directions, hip and leg flexibility and power production. This is important for pitchers to generate power to their throw from their hips and legs and the batters to use their legs and hips to generate their swing power and accuracy. Exercises include multi-planar lunges, hips swings, squats and jumps.
Speed and Agility
Speed and agility are needed in both defense and offense in the game. Players will need to condition themselves to be able to sprint in a straight line, cut corners, backpedal, shuffle and bound.
One such drill is the basic agility box drill where players do different movement patterns every time they change directions within the box. In the box there are four cones. Sprint to the first cone, shuffle sideways to the second, jog backwards to the third, and shuffle to the opposite direction to the last cone. The distance between the cones can be long to resemble an outfielder's position or between bases.
References
- "Athletic Development:;" Vern Gambetta; 2006
- "Baseball Part 1: Developing Maximum Power in Your Client's Swing During Off-Season;" Chris Pearson; 2002
- "Baseball Part 3: Assessing and Developing Speed and Agility;" Chris Pearson; 2002
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