Workout Plan for Baseball Players

Baseball is a highly competitive sport; it is a collective sport that emphasizes team spirit; it is a sport with comprehensive and demanding skills in passing, receiving, throwing, hitting, running, and skating; it uses both hands and brain. One of the sports events that emphasize conscious judgment. 

Baseball games are divided into the first half and second half of the offense and defense, and each has its own characteristics. To be able to make wonderful performances in baseball game requires extremely rich workouts for baseball players, training knowledge and superb skills. 

In splendid game, nine players on one side will take turns to attack, and nine players on other side will defend closely, which is often awe-inspiring. Although these two players seem to be throwing, catching, or hitting ball according to rules, in fact every player has been trained to point of being impeccable.

 It requires special training and baseball workout. Therefore, baseball requires a scientific, complete, and systematic baseball gym workouts training. The following is a comprehensive introduction to 14 training workouts for baseball players that must be done.

1. Kettlebell Turkish Get-Ups (Kettlebell Turkish Get-Ups)

The Turkish-style kettlebell up movement is most prominent and effective training method in world. The key is that this movement is a clever combination of four or five exercise methods. Completing this set of exercises is a test of strength and flexibility of the player's hips and shoulders.

Action essentials: Do three sets at a time, 3 to 5 times on each side of each set.

2. Figure-Eight Med Ball Shot Put Throw

The med ball throwing training coincides with action of throwing (ball) to batter in field, so that player will naturally train the ball throwing action and exercises to throw harder. Thousands of training sessions a year will eliminate imbalance caused by left-handed players. baseball workout

Action essentials: Stable footsteps to grasp ground to generate power, through shoulders, arms, and rotating hips, rather than bending back, thereby generating maximum power. Do three groups at a time, 3 to 8 times on each side of each group.

3. Kettlebell Swings 

There are gluteus maximus, adductors and hamstrings around buttocks, which together form a "posterior chain". Kettlebell swings will exercise your "muscle chain behind you", allowing players to generate more power when doing rotating movements such as batting and throwing which proves to be one of best baseball gym workouts  and exercises to throw harder .

Action essentials: At beginning of the exercise, lift the kettlebell, twist the hips, and generate energy from the gluteus maximus, which makes kettlebell swing up. The energy is transferred upwards through torso to the arms to maintain the kettlebell at the height of the neck. Do not "lift" the kettlebell directly with your arms, and your knees cannot be bent. Do three groups at a time, 3 to 6 times on each side of each group.

4. Trap Bar Deadlift

Hexagonal bar hard lifting is an excellent way of strength training for the gluteus maximus and tendons. This training is critical to the player's throwing speed and physical motor skills. Hexagon bar training helps tall athletes maintain balance and coordination throughout the game by increasing weight.

Action essentials: Place your weight on your heels to ensure that you are exercising the right muscles, slightly arching your back, straightening your hips and knees while standing up, keeping your back straight, abdomen tight, and chest straight. Facing forward, squeeze the gluteus maximus at the highest point. Do four groups at a time, 3 to 6 times on each side of each group.

5. Swiss Ball Cable Rotations

This unique training method exercises the rotation and explosive power required by the player when swinging a baseball, so that it can hit the ball anywhere on the baseball field.

Action essentials: The knee is slightly bent, the feet are the same width as the hips, one side holds the rope, the resistance ball is flat to the sternum, and then complete the whole set of movements, and do not use the triceps. Do four sets at a time, 8 to 12 reps on each side of each set.

6. Overhead Med Ball Throw

The med ball tossing exercise will train the player to increase the throwing power through the grip to increase the speed of the ball. Its crucial baseball gym workouts for pitchers.

Action essentials: Take an exercise posture, put the med ball in front of you, bend your knees, and then use the coordinated movements of your hips, knees and ankles to throw the med ball to a high place, and then run to retrieve the med ball and repeat this action . Do two sets at a time, each set 10 times.

7. Backward Weighted Bear Crawl

This baseball workout for baseball players can train the muscles of the whole body, so that the player can generate power from the legs, through the torso, into the speed and strength of the ball.

Action essentials: Simulate a bear-climbing posture, holding two weighted trays with both hands (for beginners, you can use one tray or no heavy objects), your back is straight, your hips are lowered, and your torso is stretched back. Beginners do 3 sets at a time, each with a distance of 10 yards, and those who are skilled can increase the distance appropriately.

8. Chair Kettlebell Press

Seated kettlebell press moves will help players transfer more energy from their feet to other parts of the body, so that they can generate more power when hitting the ball or can throw a heavy blow to roll the earth.

Action essentials: Hold a kettlebell or dumbbell, maintain shoulder height, buttocks backwards, and then squat a quarter, then maintain a squat position, push forward and upward, and so on. Do two groups at a time, 8 times per group.

9. Resistance Band Lateral Hurdle Hops

This baseball gym workout helps the player to improve lateral explosiveness, and it is of great benefit to the improvement of endurance and speed, so that the player can quickly turn while running at high speed. Infielders do this training to make their defensive range larger.

Action essentials: Try not to touch your feet on the ground and bend your knees and move your hips back during training. Hold for 2 seconds on each side. If you do not have resistance bands and other equipment around you, you can also do traditional obstacle jumping. Do 6-8 times in each group, changing directions each time.

10. Weighted Bulgarian Squat

When a player's strength mainly comes from the torso and legs, then he needs to do this kind of baseball gym workouts to strengthen the abdominal muscles by exercising the lower body

Action essentials: Stand with legs apart, raise the hind feet on the bench, stand up, raise your head, squat down until the forefoot knees are bent at a 90-degree angle, then drive the forelegs upward, extend your hips and knees, and repeat this action. Do two sets of each foot, 10 reps for each set.

11. Single-arm dumbbell rowing (Single-Arm DB Row)

This baseball workout can exercise the muscles around the players' shoulders and shoulder joints. This set of all-round movements can increase physical flexibility and avoid injuries. 

Action essentials: Place your right hand and knee on the bench, your left leg on the floor, hold the dumbbell with your left hand, palm inward, lift the dumbbell to your chest, keep your elbows close to your body, keep it for a while, put the dumbbell Lower to the starting position and repeat this action. There are two groups of arms on each side.

12. Rotational Cable Row

Rope rowing training can exercise the strength of the player's upper body and arm when swinging, so it can hit the ball more effectively.

Action essentials: Place the rope puller on the right side, the feet are slightly wider than the shoulder width, stretch the body with the left hand, turn the hips and shoulders to the rope puller, place the rope handle at a low position, and quickly rotate the hips to the left to make the rope touch Go to the body, and then return the left shoulder to the starting position, repeating this designated movement on both sides. Do two groups on each side, 10 times on each side of each group.

13. Swiss Ball Push-Ups/Rope Face Pulls

This baseball gym workout training covers a lot of postures. First put your feet on the resistance ball, do a round of push-ups, and then stretch the rope. The main thing is to keep the players strong throughout the season and helpful for their baseball lifting program.

Action essentials: Put your feet on the resistance ball, keep the abdomen tightened, back straight, chest on the ground, do push-ups quickly, the key is to keep the elbows close to the body, and then immediately stretch back and forth on the machine. After completing the action, pull the rope to the eye level, take a short rest, and repeat this action. Do 3 groups each, 8-10 times each.

14.  Alternating Lateral Lunge

Lunge training on both sides can correct the imbalance of the muscles, so that the players can generate more power when throwing the ball proving it to be best exercises to throw harder. The side lunge can simulate the pitching method of the pitcher, which helps to increase the strength of the lower body.

Action essentials: first press down on the left side into the side lunge position, then return to the starting position, then press down on the right side into the side lunge position, then return to the starting position, repeating this action alternately. Do 3-4 groups per leg, 8-10 times per group.

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