Gym Workout Plan for Baseball Players

Baseball gym workout and physical fitness training methods are divided into three major sections: one is conventional physical fitness training; the second is special physical fitness training; and the third is technical physical fitness training. Conventional physical training improves basic athletic ability such as speed, strength, endurance, coordination, and sensitivity. 

Special physical training is subdivided into each area, such as pitcher, infielder, and outfielder, through different characteristics of different positions. Technical actual physical training is embodied in training to improve the physical fitness of baseball players in a hidden way.

Conventional Physical Capacity Training

Static push-ups, push-up preparation postures for static support timing, time is increased from short to long, time is controlled according to age, and strength can be expanded according to age. Balanced training. This method imitates the flat support. Because of the imperfect bone development of young people, the palm support can protect the small arm, which can not only exercise the upper limb strength, but also balance the center strength and waist and abdomen strength.

Special Physical Capacity Training 

This training is applied to the bocce posture in baseball. It can exercise lower limb strength as static and can be used as a special physical training. It can not only exercise lower limb strength, but also consolidate ground bocce technique action. The static bocce ball posture can improve the stability of the bocce ball catching action and improve the technical action level. Time control can be divided according to age and should not exceed 3 minutes.

Technical Combat Physical Capacity Training

Dynamic air-swing technical movements, which include throwing towel throwing and hitting skills-swinging stick training. Throwing the towel to improve the strength and speed of the arm's swing and exercise the endurance of the arm muscles. According to different positions, such as the pitcher using the pitcher motion to wave the towel, the infielder using the small arm to wave the towel, and the outfielder using the large arm to wave the towel, different positions Exercise different arm strengths, and correct, consolidate, and fix movements.

HITTER

If player have enough strength to swing the bat, anyone can be a batter or a batter without any workouts for baseball players and training's can also hit the pitch of a famous pitcher, which can only be said that he happened to swing the bat and the ball hits it. It cannot be said that he has mastered the real batting technique. Some good hitters can hit the ball to the left or right at will and can even hit the stands beyond the outfield. 

This can be said to have mastered the batting skills higher than the average person. If a team has only good pitchers and good fielders, but lacks good hitters, then it is very difficult to win the game. It is impossible for a player who is good at defense but not good at offense to become a good baseball player.

1. Sharp Eyesight

Vision needs to be sharp, that is, you should have the so-called "hitting eye." The batting eye is not developed, no matter how good the batting method and technique are, it still cannot be regarded as a good batting player. The so-called "ball hitting eye" refers not only to be good at determining the quality of the incoming ball, but also to concentrate on all movements of the incoming ball. When the ball is still in the hands of the pitcher, the batter must pay attention. When the ball leaves the pitcher and throws it towards the principal, it is even more important to keep a firm eye on the ball. 

Strong eyesight (the eyesight and the batting eye are not) is certainly good for hitting the ball. But depending on the nine weaknesses and wearing glasses, if the "hit eye is strong", you may also become an excellent batter. Some famous batters, they especially care about their eyes. They banned from watching movies on weekdays. During baseball season, do not read books. Although this is too much, it cannot be said to be unreasonable. Under sufficient light, do not spend too long to read some good books, as entertainment or education, and will not damage your eyes. In short, eye care is necessary.

2. Long swing and short swing

There are two ways to hold the stick: one is to hold it at the end of the stick, and the other is to hold it a few centimeters away from the end. The former is called long swing, and the latter is called short swing.

PITCHER

A good pitcher must have his own rhythm, pitch at his own pace, knowledge about exercises to throw harder and have a good timing ability. The activities of all parts of the body should be flexible and smooth. To maintain self-confidence in one's abilities, keep the mind calm under all circumstances. A good pitcher must also be trusted by the whole team and must have the leadership ability to grasp the overall situation. As the physical condition of the pitcher, the following aspects should be considered:

• Strength and endurance

• Good throwing ability. 

• Body is flexible

• Larger hands to grip ball

• Agile.

One of the basic techniques of pitching is to be able to throw balls with different spins. To increase the rotation of the ball, do not hold the ball too hard and too deeply. Hold the ball with the ends of your thumb, index finger and middle finger. When the ball is released, push the bowl and fingers downward to speed up the rotation of the ball. To mobilize the power of the whole body when pitching. Use your waist, shoulders, and wrists like a whip.

Analysis of the basic workouts for baseball players:

Baseball is an anaerobic exercise, and you can usually focus on baseball gym workouts training. There are 4 techniques in baseball: pitching, playing, running, and catching. If you are an amateur, personally think that it is only for combat training and basic physical training.

• Baseball players want to strengthen the muscles: The following is a special training for athletes. The best indoor exercise equipment is dumbbells. 
• Triceps (the biceps on the reverse side should also be strengthened). 4 sets of x10 weighted balls.
• The small muscle groups of the forearm (so also do the reverse muscle groups together). 4 groups of x15 times dumbbell positive and negative exercises
• Pectoralis major (light weight). 4 sets of x10 bench presses and centrifugal force exercises can increase weight by 20%.
• Back muscles (very important). 4 sets of x15 weighted ball double practice.
• The abdominal muscles, lateral abdominal muscles, and lower back muscle groups (the opposite side of the abdominal muscles). 4 sets of 20 times weighted ball double practice.
• The big muscles of the buttocks. 4 sets of x10 reps and exercises with your legs back.
• Quadriceps (large muscles on the front) and (muscles on the back) of the thigh. 4 sets of x10 repetitions before heavy weightlifting exercises and barbell squat exercises.

　The above exercises can be arranged 3-4 times a week, the muscles need 48h to recover, otherwise it is counterproductive. It is recommended that you use fitness books to train from shallow to deep according to your weight and needs. But all muscle groups should be covered in one training session.

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