Baseball Training Workouts: Pro Baseball Exercises For Power and Speed in Hitting and Running

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Last modified on Saturday, 25 May 2013 11:49

     The biggest factor that separates paid athletes from amateur athletes is an easily overlooked trait called consistency. While fielding 150 grounders a day is what it takes to make the pro stage, the pros have some secrets with their training routines that you aspiring professional baseball players should know about. Remember, the key to training for baseball is to generate power and speed, activating your fast twitch muscles. We do this with added resistance, more explosive movements, and functional training.


Baseball Training Workouts




     These plyometrics are not your typical jumping up and down exercises. You need resistance training which is what the pros use, because it helps activate your fast twitch muscles. Instead of doing a lot of reps you need to go for power, so add resistance, go for greater height on the jump, and do less reps to guarantee better quality. Not only do you compete against gravity but the cord as well and not just on the way up either. When you land on the ground with a band it will be with more force than what you are used to because the band is snapping you back down to the ground harder. Power cords can be tied around a belt, which is around your waist, and then those two cords are attached to the ground on both sides of your body. Or you can buy bands, such as the ones from Joe D Bands, and then just put them around your shoulders once you tie them to something on the ground. The trick is to jump up as high as you can while the cords are pulling you back down.

Substitute: To substitute this, find an 18 inch plyo box. We use weighted shorts and a medicine ball. The goal is to get in the jumping position and have the medicine ball down by your knees. As you explode and jump up land fully extended on the box and at the exact time of impact onto the box the medicine ball should be brought up and above your head arms extended….Try it….

*Agility Drills*

      Try out this agility drill: tennis balls are thrown at you fast and at different angles and you have to slide and rotate and nimbly move around and pick them up…But try doing that with bands wrapped around your body holding you back as you try to move! Not only does it take strength to move forward and side to side but also as you move back it takes a lot to control your movements in a controlled manner without being thrown back off balance and not centered. Substitute:

You can do the same thing and use a weight vest if you cannot find cords but if you find cords like from Joe D Bands, you can attach them together and tie them to a corner like at a tennis court and have some one roll you the balls…it is nuts..


Along with agility drills with resistance bands pulling you back, adding resistance to other drills will help generate better functional strength, as well. Lateral Stepovers, Carioca, with added resistance are also how the pros edge out the competition.  This is done by adding a resistance band around both legs.  Keeping the rope taught at all times as you move and gaining ground with your movements will really give you a boost.  You can keep the band around a little higher than ankle level, or have the band right above your knees. 

*Core Workout*

     Doing ab rotations is hard…But the pros do it harder. First, lay down on your back, have something right behind your head that you can grab onto to remain in place, such as an outside basketball hoop pole, or even a training partner’s ankles (if they stand right behind your head). Next, get a heavy medicine ball and put it between your legs down right above your ankles, or even use the insides of your feet and hold it in place by flexing your muscles and squeezing your legs together. Then, raise your legs up and bend them at the knees. Make sure your legs are bent 90 degrees, making your shins run parallel to the ground. You should also put some cushion in between your knees so they don’t bang together when you rotate (Use an Old Towel). Keep your knees together and work them side to side while keeping your lower back on the ground. Make sure your legs do not rest as you take them over to one side…If you are very powerful and strong, the pros do this with ankle weights, too!

Read 1388 times Last modified on Saturday, 25 May 2013 11:49