The best strength exercises for baseball

Jhe makes sport baseballand softball by extension, require a range of rotational motions to swing a bat or throw a ball.

It is not uncommon for people to injure their elbow and shoulder as these are the main muscle groups involved in these activities.

Professional ball players also tend to steer clear of strength training during the season, as these exercises tend to break down particular muscle groups.

Instead, professional gamers in the MLB tend to focus on fast rotational movements with force instead of bulking up and gaining weight.

With that in mind, here are some great rotational strength training workouts that target your core and legs, the major muscle groups that will help you improve your game and stave off injury.

Rotational strength exercises

  • Back lunge and twist
  • Med Ball launches and twists to improve your core strength
  • Stretching and yoga to improve flexibility
  • Split squats
  • Goblet Squats
  • Palloff Press
  • Squat Jumps


In addition to focusing on rotational force, another aspect to focus on is your acceleration. Baseball is a sport that requires quick, short bursts of energy, especially if the ball is heading your way.

With that in mind, here are some exercises that will improve your acceleration:

  • Jumping rope
  • Scale exercises
  • Sprinter starts
  • Taper drills
  • Lunge jumps
  • box jumps
  • Lateral limits

Finally, some strength exercises are also necessary to promote your explosiveness.

It is not uncommon for a baseball player to have a dominant side and therefore these exercises are important for creating balance in your body which will help you maintain your balance as you prepare to stand on the mound. or marble.

Some of the exercises that will help these explosive movements are:

  • farmers’ march
  • Plyo Pumps
  • One-step RDL
  • Band face zippers
  • Boards
  • Deadlifts
  • Lateral external rotations

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Richard V. Johnson