Our sports training newsletter is my gift to you. The Regular Annual Price of $97 is being waived temporarily. Subscribe for FREE today, and you will never have to pay the annual fee!

Also when you sign up for my free newsletter, you will be automatically entered in my monthly drawing to win free supplements and other great prizes.

The key component to baseball weight training is the strength component, with some plyometrics mixed in. Muscular endurance is not as useful since baseball is a game played in spurts. In addition to explosive starts and muscular control, strength training will help protect against injury.

Your baseball weight lifting workout should incorporate a number of different types of weights – free weights, resistance weight, medicine and kettle balls as well as stretch tubing resistance weights. When working out your upper body, use lighter weights and more repetitions. It’s important that you avoid pushing or pressing motions with heavy weights as this can cause shoulder and arm damage. Work your rotator cuff muscles (shoulder) with three to five pound weights and many reps.

Lower body workouts should include heavy weights and fewer reps. Squats and calf raises are just the tip of the iceberg. Consider yoga moves for stretching muscles in addition to weight training for baseball players.

As a general rule, you should train your core (abdomen, hips, buttocks and lower back) at each workout and from many angles. When you reach for the ball or have to leap for home plate you need core strength to hold you steady as you bend and straighten, twist and turn.

A baseball weight training program can benefit greatly from medicine ball routines. Below are a few baseball weight exercises to do with a medicine ball.

Holding an 8 or 9 pound ball at chest level, against your chest, squat down then jump up and push the ball up. As you land, squat again, returning the ball to your chest. Continue this fluid motion for 30 seconds.

Condition your legs and arms for explosive starts while strength training with this variation of a medicine ball jump. Begin the exercise with feet flat on the floor, a two to six pound ball between your feet. Jump up as high as you can, bringing your knees tight toward your chest. “Throw” the ball up with your feet and catch it in your hands as you straighten your legs and return to Earth. Continue for 30 seconds.

Regardless of the baseball strength training exercise routine you choose, be very, very cautious of your rotator cuff. This injury has taken out many professional athletes.

Our sports training newsletter is my gift to you. The Regular Annual Price of $97 is being waived temporarily. Subscribe for FREE today, and you will never have to pay the annual fee!

Also when you sign up for my free newsletter, you will be automatically entered in my monthly drawing to win free supplements and other great prizes.