Gold Member Badge


  • You're all caught up!

Baseball Plyometric Exercises

author image Robert Kenny
Robert Kenny started writing professionally in 1980. He is the author of four books as well as hundreds of articles in such periodicals as "Salon," "The Washington Post," "The New Republic," "Maxim," "Men's Health," "Men's Fitness," "Shape," "Fitness," "Cooking Light," and "ACE Certified News," where he was head writer.
Baseball Plyometric Exercises
Box jumps can help a runner steal a base. Photo Credit: Getty Images/Photodisc/Getty Images

Plyometric exercises involve explosive movements and the quick lengthening and shortening of a muscle or muscle group. While plyometrics are used in many sports and in general fitness training, certain plyometric exercises involving sprinting, leaping and jumping are especially helpful to baseball players. These explosive movements can help a runner get a fast start to steal a base, increase a hitter's bat speed and generate torque that a pitcher needs to unleash his best fastball.

Video of the Day

Plyometrics for Baseball Players

Stretching before plyometrics can prevent injury.
Stretching before plyometrics can prevent injury. Photo Credit: Jupiterimages/Stockbyte/Getty Images

When training the upper body, baseball players can do plyometric exercises such as the clap push-up, stability ball clap push-up, medicine ball stretch, one-handed baseball throw, side throw, medicine ball slam and overhead throw.

Plyometric exercises that strengthen the lower body include box jumps, depth jumps, vertical depth jumps, staircase depth jumps, barrier lateral jumps, long jumps and lateral shuffles on a box.

Players can do knee bends on steps to build their core.

Other Considerations

The needed equipment includes boxes, platforms and benches sturdy enough to support their weight. Players can also work out on stadium stairs. Baseball players usually do plyometrics in their off-season workout, during the strength and power phases of their training.

LiveStrong Calorie Tracker
Lose Weight. Feel Great! Change your life with MyPlate by LIVESTRONG.COM
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
  • Female
  • Male
ft. in.


Demand Media