Modern day baseball players are superb athletes. Professional players tend to be lean (body fat percent of 8-9%) (2) and quick (under 7 seconds in the 60 yard run) (2). As for strength training, studies have shown that baseball-specific program can significantly increase batting speed and striking power (3) as well as throwing velocity (6).
Power training (through plyometrics or ballistics for example) can increase a baseball player’s speed and agility. It may also improve throwing and batting velocity over and above conventional weight training (7).
Shoulder injuries are a particular concern in baseball. Pitching (the overhand throw in particular) places an inordinate amount of stress on the shoulder complex (4). While strength conditioning can help to prevent such injuries, traditional weight lifting exercises may not be suitable in targeting the correct muscles or the correct movement patterns (4,5). Fortunately special exercises can be easily adopted into a baseball training program which help to significantly reduce the risk of overuse damage.
Take a look through the articles below as we uncover some of the key principles involved in the complete baseball training approach. If you are interested in cricket, check out our cricket training section.
Baseball Training Programs & Articles
The Sport-Specific Approach to Strength Training Programs
While modern day baseball players and coaches accept the beneficial role of strength training, the bodybuilding approach still predominates. Here’s how the various elements of strength fit together in the overall plan…
How To Design Resistance Training Programs For sport
This complete guide covers the various design elements of a successful, sport-specific strength training regimen…
Complete Guide to Baseball Strength Training
Here’s a definitive guide to baseabll strength training and why it’s so much more than just lifting “3 sets of 10″…
A Comprehensive Season-Long Baseball Weight Training Program
Here are sample sessions, with sets, reps and exercise descritions for each phase of the baseball season…
Power Training For Sport
Today’s baseabll players are hugely powerful. While classical weight lifting can increase explosive power, there are more effective methods to this end…
Designing a Speed Training Program
How to develop a speed training program for your sport. Covers technique, agility, speed and acceleration – all important physical triats in top baseball players…
Flexibility Exercises & Stretching Program
Flexibility training features heavily in major league baseball(1). Increasing and maintaining range of movement supports all baseball-specific movements…
A Sample Off Season Baseball Training Program
The off or closed season is typically about rest and regeneration. Of course, that doesn’t mean doing nothing at all…
Forearm & Rotator Cuff Exercises
Baseball players are particularly susceptible to shoulder injuries. These exercises are used to target vulnerable muscle groups that may be neglected with traditional strength training exercises…
1) Ebben WP, Hintz MJ, Simenz CJ. Strength and conditioning practices of Major League Baseball strength and conditioning coaches. J Strength Cond Res. 2005 Aug;19(3):538-46
2) A. Eugene Coleman and Lawrence M. Lasky. Assessing Running Speed and Body Composition in Professional Baseball Players. Journal of Strength and Conditioning Research. 2005 Vol. 6, No. 4, pp. 207213
3) David J. Szymanski, Jessica M. Szymanski, Joseph M. Molloy, and David D. Pascoe. Effect of Wrist and Forearm Training on Linear Bat-End, Center of Percussion, and Hand Velocities and on Time to Ball Contact of High School Baseball Players. Journal of Strength and Conditioning Research. 2006 Vol. 20, No. 1, pp. 231240
4) Robert D. Chetlin and Jeffrey J. Jeran. Training the Shoulder Complex in Baseball Pitchers: A Sport-Specific Approach. Strength and Conditioning Journal. 2005 Vol. 27, No. 4, pp. 1431
5) Page PA, Lamberth J, Abadie B, Boling R, Collins R, Linton R. Posterior Rotator Cuff Strengthening Using Theraband(R) in a Functional Diagonal Pattern in Collegiate Baseball Pitchers. J Athl Train. 1993 Winter;28(4):346-354
6) Robert U. Newton and Kerry I. McEvoy. Baseball Throwing Velocity: A Comparison of Medicine Ball Training and Weight Training. Journal of Strength and Conditioning Research: Vol. 8, No. 3, pp. 198203
7) Kerry P. McEvoy and Robert U. Newton. Baseball Throwing Speed and Base Running Speed: The Effects of Ballistic Resistance Training. Journal of Strength and Conditioning Research: Vol. 12, No. 4, pp. 216221