I’m linking to a great article from COR (a California based physical therapy firm) that outlines specific, baseball related strengthening and flexibility exercises.
Baseball is unique in that many typical weight training exercises can be counterproductive, as players really need to stay flexible, but strong at the same time.
Doing bodybuilding type work can actually be detrimental, as you can’t play baseball effectively if you are muscle bound!
Many of these exercises shown in the COR sequence are similar to what Jordan Zimmerman uses with his ZB Velocity and Strengthening program – and you can find our more on that here…
Here’s their concept:
Let’s explore what makes great exercises for baseball players. You need to know which exercises are blunders so you can pick the best for your performance and your body. Great exercises for baseball players do the following:
- Train the entire body
- Improve explosive power
- Strengthen and protect the shoulder
- Improve mobility of the thoracic spine
- Improve ankle, trunk, and shoulder mobility
What exercises should not be are painful. Don’t shy away from soreness, but don’t fall victim to the ridiculous myth – “no pain, no gain.”
Baseball players need to focus on balance, explosive power, agility, and rotational power. Strength-training helps baseball players achieve these results, but only if the exercises are done properly and with the mechanics of the game in mind.
What baseball players need to avoid are exercises that exhaust only certain muscles, such as muscles in the shoulder. Doing so causes significant imbalances and leads to injury instead of success on the field. Baseball is a full-body sport, so the greatest exercises for baseball players must address all the muscles, not just a select few.
I highly recommend that you go through this link and take a look at the exercises and make them part of your routine.