Baseball Power Training

Baseball weightlifting exercises to increase performance

Here are some great baseball training exercises to help strengthen your core and improve your performance.

Baseball weightlifting exercises to increase on field performance can be done with a few simple tools. One is the stability ball and the other are resistance bands. I use these tools everyday with my clients. They can be used with beginners and can also be used with the more advanced athlete. Enjoy this workout routine and if you have any questions please let me know.

Now that you have improved flexibility and stability through phase I of the baseball/softball conditioning program it is time to work on strength adaptations. Please note it is very important that you complete phase one prior to moving on to phase two. Phase two of baseball/softball conditioning will focus on strength development.

baseball training

Strength is important for injury prevention as well as it will assist in finishing the game without fatigue. As baseball/softball players fatigue their motor coordination deteriorates which in turn makes them change their technique. Another important reason for strength development is the fact that strength training sets the platform for power training which will be the focus of phase III of baseball/softball conditioning.

Please perform all the exercise with the specified tempo.
Start your warm up with your favorite peace of cardio equipment for 5-10 min. and follow it up with Active stretching.

NOTE: Your personal trainer should and MUST first perform an assessment in order to determine what areas should be stretched, then you can proceed to the strengthen phase of this workout. The above link will have most pictures for these following exercises.

One Arm Standing Chest Press
Major Muscles worked: pectorals, front deltoids & triceps

1. Start by standing in a squat or straddle stance.
2. One elbow out to the side in line with shoulders with opposite hand resting at the side or on hip.
3. Using a neutral grip, align the wrist and elbow on the pressing arm.
4. Draw your lower abdomen in maintain hip and foot positioning.
5. Maintaining proper posture, start movement by pressing hand straight forward and across the midline of your body.
6. Allow the torso and hips to rotate slightly towards the pressing hand.
7. Check alignment and positioning and repeat press, alternating sets with other hand.
8. It is important not to let your back arch or flex at any time during the movement.
9. This exercise can be performed in the incline or decline motions for variation.

Sets- 2-3
Intensity- Resistance band
Rest- 1 minute

One Arm Standing Row
Major Muscles worked: lats & biceps

1. Adjust resistance band (RB) to abdominal height around object
2. Stand in a split stance position. 1 leg forward, 1 leg back
3. Maintaining proper posture, start movement by pulling RB in neutral grip position toward the body, elbow at 90-degree angle pulling along side body.
4. It is important keep good posture and not bend at the waist.
5. Keep feet flat on the floor to maintain balance and stability.
6. Variation: Change to an elbow up position for rear deltoid emphasis.

Sets- 2-3
Intensity- Resistance band
Rest- 1 minute

Ball Crunches
Major Muscles worked: abs, core

1. Slowly roll down the ball while comfortably placing your head and neck on the ball with both feet STRAIGHT AHEAD.
Place hands on the side of head. Do not hold and carry the head!
2. Draw your lower abdomen inward toward your spine before starting the movement.
3. While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
4. While still maintaining the draw-in maneuver, lower slowly as far as you can control.

Repeat recommended repetitions.
Tempo: Up for 2 sec, hold for 1 sec, down for 3 sec
Experiment with different arm positions to vary the level of difficulty. Arms overhead will make exercise more difficult.

Sets- 2-3
Intensity- Body weight
Rest- 1 minute

Major Muscles worked: Quadriceps, hamstrings, and glutes

1. Stand in proper alignment with hands on hips and feet straight ahead.
2. Draw your belly button inward toward your spine.
3. While maintaining total body alignment, step forward descending slowly by bending at the hips, knees and ankles.
4. Use your hip and thigh muscles to push yourself up and back to the start position.
5. Make sure your knee does not go over your front foot.
6. Progression: Multi directional-Step at a 45 degree angle to the right from the 1st repetition and perform a lunge
Again lunge in straight ahead, then step to the left at a 45-degree angle. This completes the cycle.

Sets- 2-3
Intensity-Body weight
Rest- 1 minute

For correct exercise prescription contact your local Certified Strength and Conditioning Specialist.

   By Kevin Moses
Published: 9/7/2007

Baseball Strength Training

Most of the time, problems arise from doing the same movement over and over again (as in a baseball pitcher throwing a pitch or a landscaper pushing a mower all day), or, in the case of the fitness trainee, using machines that force you into using a … I recommend training with weight machines such as nautilus or life fitness if someone is a beginner to exercise, or as needed in a rehabilitation environment – when a large amount of control is needed for the PT.

Weight Training for Baseball Players

If you know baseball, you know how hard the training in baseball is and how innovative it is to perform weight training which is incorporated in a baseball training program, you would know how effective this training is in competitions.

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How to Stop An Uppercut Swing

There isn’t anything that hurts a young baseball player more than an uppercut swing.  No only does this swing make the ball hard to hit, but also the result of making contact is a ball that stays in the infield.  The reason its hard to hit a ball when swinging with an uppercut is the fact that the timing of the swing must be perfect in order to hit the ball in the first place. 

An uppercut swing cuts through the pitch zone from underneath and follows through above where the ball is pitched.  A downward swing through the slot stays in the pitch zone for a much longer period of time and therefore the bat is more likely to strike the ball.  The hits of this kinds are also much more solid on the bat and therefore go farther.

An uppercut swing is often caused when the player first starts playing baseball and the coach of father throws baseballs to the child while standing in an upright position.  This causes the thrown ball to be pitched in a decending arc toward the batter who then swings upward toward the ball in order to make contact.  Then, when the player moves to a situation where other kids are throwing the ball at the same height as the batter, he can no longer make contact with the ball due to this bad swing habit. 

This situation can be prevented through the caoch of father throwing to the batter while placing one knee on the ground or using a pitching machne that sends the balls to the batter at the correct height.

However, in order to correct an uppercut swing that has ingrained itself into the players muscle memory, you must change the point of reference in the batters mind.  An uppercut swing is caused by swinging at the ball with the dominant arm of the player.  For a right-handed batter this would be the rightarm which is the triling arm towards the ball.  The upper cut is caused by dropping the right arm topush the bat toward the ball.  The way to correct this swing fault is to have the batter swing at the ball with the lead (or left arm) while using the right arm to guide the bat at the ball.

In order to swing at the ball with the lead arm, it is impossible to drop the right arm before the ball is hit.  If the player is having trouble grasping this concept, have the player hit balls using the lead arm only until he understands what it feels like to hit the ball with the lead arm.   Then he can add the back arm to guide the swing through the pitch.

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Baseball Pitching Practice

If you want to be a great pitcher it is important to set and focus on goals that you expect to achieve.  By doing this you will focus your attention on certain aspects of your pitching that need improvement.  The idea is to break down your pitches and work on each one and each aspect of the pitch so that you velocity and control can improve.

Baseball Pitching – Smart Pitchers Set Goals

You may have read my previous article, "Reaching a Higher Level of Success." If so, you saw that pitching tip #2 was setting goals. Many athletes don’t know how to set and achieve goals. The following are a few simple steps to ensure your goals are met. Remember, no professional athlete gets where they are without having both a clearly defined goal, and a clear plan of action to accomplish it.

Setting goals should be a big part of every pitcher’s priorities. Without goals, you lack focus and direction. As a result, you can sometimes forget what you want to achieve or lose sight of the big picture of what your objectives are. Before you set a goal, you have to understand what it is you want. You must then ask yourself the right questions to reach them. The answers to those questions will help you reach your goals.

new york long island baseball pitching instruction

Question #1: What am I attempting to achieve?

Sounds simple right? When answering these questions, write them down on paper. It is important to have clearly defined goals. Don’t be vague in describing what your focus is, be clear and specific.


Let’s say your goal is to be able to throw an effective curveball by September of this year. Did you notice the time frame? Setting a realistic time frame to accomplish the goal sets some standards for you. Now that you have identified a specific goal and time frame, ask additional questions so you can take action steps to achieve it.

Question #2: What am I going to do on a daily basis to ensure I achieve this goal?

Do I need personal instruction so I’m throwing the pitch correctly? What pitchers can I study who throw that pitch effectively? What information can I gather, or what resources do I have, that will give me accurate information about the curveball? Are there pitching-specific exercises or pitching drills I can work on to develop proper control of the curveball? If so, what are they?

Now it’s time to take action on your goal! Set a schedule for yourself, ensuring that if you follow your pattern for success, there should be no reason why you won’t achieve the goal by the date you’ve set.

By: Dan Gazaway

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Dan Gazaway is the owner of The Pitching Academy. His focus is helping students understand Pitching Mechanics,


What baseball pitching goals would you write in the blank space? Take some time to think about it: What would you like to accomplish on the pitcher’s mound this year? Did you come up with a set of goals?

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Youth Baseball Training Drills – Bunting

Youth Baseball Drills To Develop Bunting Skills

Bunting is an important batting skill in baseball which can be improved through a series of youth baseball drills highlighting the skill. Of the two types of bunting, these drills focus on the stance and execution of the more popular sacrifice bunt, where one player sacrifices their at-bat to move a base runner up a base.

Introducing the Bunt

One skill that baseball players need to know and develop through youth baseball drills is bunting. When bunting the player holds the bat horizontally in front of the plate, lightly tapping the ball instead of hitting it full on, which keeps the ball in-field and as far away from the fielders as possible.

Sacrifice and Base-hit Bunts

There are two main types of bunts: sacrifice bunts and base-hit bunts. When executing a sacrifice bunt, the goal is to advance the base runner in exchange for an out. Since the batter never really intends to make it to first base, a sacrifice bunt is not counted as an at-bat. It is generally reserved for weaker hitters in close, low-scoring games.

Bunting for a base hit is pretty self-explanatory- the player bunts the ball and runs as fast as they can towards the base. Often players begin running as they are bunting the ball, which is known as a drag bunt. This play is more common with left-handed batters since they are standing to the right of the plate and don’t need to cut across home plate first on their journey towards first base. Since bunting requires both concentration and dexterity, the best way to increase chances of success is by running youth baseball drills that focus on bunting. In doing so, players will be able to gain knowledge of the fielders’ responses to the bunt as well as deduce what type of pitch best suits their bunting needs.

Bunting Stance and Sacrifice Practice

Use these youth baseball drills to improve sacrifice bunting skills. The first drill focuses on the mechanics and timing of the sacrifice bunt. To begin, players spread out approximately 20 feet in front of the coach. Each player has a bat and assumes their batting stance while the coach simulates a pitch. One by one, the players transition from batting stance to bunting stance. Coaches should be watching to see if the players appear balanced and if they are stepping where the plate would be. Also, this drill gives coaches an opportunity to watch many players as once to see if their bats are at the correct bunting angle at the top of the strike zone.

baseball hitting instruction

Once players have successfully mastered their bunting stances, it’s time to practice hitting the bunt. Here’s a bunting drill for teams of three. To begin, place a throw down base which will act as home plate with two cones on the first base side and two cones on the third base side. These sets of cones will act as targets for the bunts. The first player stands at the throw down base as another player pitches to them. The batting players gets 10 pitches to try to bunt the ball between the cones. Each time a bunt goes through the cones, the bunter gets one point. After the 10 pitches, players rotate positions, and the player with the most points is the winner.

One thing to watch for in this drill is that players are pitching fairly. Sometimes players complain if they feel they didn’t get good pitches to bunt. If possible, try assigning an adult volunteer as an umpire to watch over this drill to ensure each player gets a fair chance at bunting and to avoid any arguments.

Need More Youth Baseball Drills?

Kenny Buford has been coaching baseball for well over two decades. You can get instant access to his championship baseball practice plans by visiting his website:

For a limited time, all coaches who visit Kenny’s site will also get a free copy of his special report: "The 7 Biggest Mistakes Baseball Coaches Make". Go get your free copy today!

By Kenny Buford
Published: 1/17/2008


Bunting Drills

Bunt Pepper This is a great drill to develop bunting skills. The drill involves 5 players in each group. The players may use the pivot or square around bunt technique. The batter must bunt the ball to each of the four fielders,


Introducing the Bunt One skill that baseball players need to know and develop through youth baseball drills is bunting. When bunting the player holds the bat horizontally in front of the plate, lightly tapping the ball instead of hitting it full on. 

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6 Tips For Buying The Right Baseball Bat

6 Tips For Buying The Right Baseball Bat

Choosing the right baseball bat is perhaps one of the most important choices a hitter has to make as this can make or break his performance. Of-course there is no replacement for hard work and constant practice, but a good bat is definitely a plus and can play a major role in improving batting performance. If you are a beginner thinking about buying your first baseball bat then these tips will help you get some idea of what factors you should be looking at. These tips are also applicable to slow pitch and fastpitch softball bats.

1.) Know Your League Rules: The first and foremost thing you need to know before venturing out to buy a bat is the rules of your league. Check with your coach and find out the exact requirements of the league. Do they want you to use wood or metal bats? Is there a certain ratio between the bat’s weight and length that you need to follow? These are some questions that you need to have answers for.

2.) Fix Up a Budget: Baseball bats are available in a range of prices starting from as low as $25 and going as high as $400. A costlier bat does not necessarily mean better performance and is certainly not a replacement for hard work and practice. The only benefit of higher end bats is the relative light weight built. They come with very thin walls that help the hitter hit the ball with more power. The possible downside is that the bat will generate dents and other deformities as month’s progress. This means using your costly investment in batting cages would be a bad idea.

If you are a recreational player and are looking for a bat that can be used for practice in batting cages, a better alternative is to go for bats in the mid price range. This way you can get yourself a decent bat that will last through-out a season or two without needing replacement.

3.) Bat Material: Wooden baseball bats are out of the scene so there is no point in buying them unless you are a pro. Wood bats are less durable and are heavier. They also do not generate a lot of power. This leaves us with aluminum bats that are available in range of prices depending on their quality. Extremely light weight bats generally tend to be more costly, but nothing can be said about their durability. The durability depends totally on the type of alloy used to manufacture the bad. Most budget bats were made with standard aircraft aluminum. These bats were a bit week. Bats that were made with aluminum and small amounts of copper were a lot stronger. Today the market is flooded with a range of bats from different manufactures claming superior quality material. The best way to find out which bat is more durable is to check online reviews on the bat online or check with people who have already used the bat.

4.) Feel of the bat: If this is your first bat, it is best advised that you go to a baseball store and feel the bat for yourself before making the buy. Of-course once you know which bat to buy, you can always order the same bat off the internet to get a better deal. Internet gives you the opportunity to compare shop you bat which could help you find great deals.

5.) Bat weight: The lighter the bat the more the bat speed. More bat speed helps generate more power. This is why it is advisable to go for bats that feel light enough for you. The best to test if a bat weighs right is to hold the bat with one hand near the bottom with only your fingers (with the exception of your thumb) and try to lift it a couple of times. If you are not able to lift the bat using only your wrist then the bat is not the right one for you.

6.) Length of the Bat: The right length is equally important as the right weight. The length of the bat should be in tune with the weight of the bat. This is also known as the length to weight ratio. Weight ratio of a bat represents how many ounces a bat weighs in comparison to its length in inches. If you are buying a college or high school bat, this ratio will be under -3.

No matter what kind of bat your choose, it goes without saying that practice makes the game perfect. Remember this and you are sure to have a great game!

By: Mercus peter

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Buy slow pitch and fastpitch softball bats at Sportsdiamond and save big during this festive season – 5 times

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Information on Weight Training for Baseball Players

Baseball is known as perhaps one of the most inactive sports there is-by this I mean you don’t really have to be a top athlete to actually be the best at the game! Compared to other games there is far lese activity and running!

However strength is crucial in this game!

When you are strong, you can hit harder, you can be quicker at base-running and you will have stronger throws- all of which are the needed to win the game.

And isn’t that what all baseball players want to have the ability to hit home runs with ease? And make flying passes at the bases beating the throwers to the plate?

Now you can say that some players are gifted and can hit home runns without much training. But for most players , strength training is crucial if they want to excel at the game!

Fact is, you can be as strong and just as good as the most talented players through a solid weight training program no matter how skillful you are right now, your speed, muscle endurance and power can all be improved!.

It is undeniable what a good weight program can do to improve your game.

Evidence of this can be seen on T.V. you will find some baseball players aren’t as fast as they may be fit and they always get taken out at the plate by a faster player

Baseball primarily involves explosive movements with little endurance movements involved in it

For example -a slugger hits the ball then explodes to the plate then waits there until the next slugger finally hits another strike-which could send him to wait at the next base.

As you can see there is very little endurance required in baseball and there is more than enough time to catch your breathe at each play , plus you also get to rest after you pass home base.

So all baseball players should focus on explosive training workouts for both their upper and lower bodies.

The main focus however should be on upper body strength development!

However the best workout that any baseball player can perform is neuromuscular training, neuromuscular training is important for one reason, it improves neuromuscular efficiency -which is the rate at which your brain sends signals to your muscles (hands and arms- which is crucial for hitters).

Neuromuscular strength is what allows encourages faster swings and better hits.

However when it comes to pitching it’s a different story because a pitcher also has to be in good overall shape because pitching a baseball requires the work of the whole body: legs, abs, arms and chest

And its focus should be on explosive strength training, endurance is also crucial. I refer to endurance of the arms -pitchers need endurance in the arms because they have to pitch the ball repeatedly throughout the whole game.

All baseball players however can benefit from a good weight training program. Strength training will give every baseball player-Better performance, injury avoidance/career longevity, improved recovery rate, improve pitching speed, sustaining/increasing muscle strength and balance, and improved upper body strength

You can’t argue with these results. Fact is, a stronger baseball player will always out perform an average baseball player – if we assume they have the same skills!

Now as for a Hitter

A hitter needs to have strong arms for better bat swings etc .the main muscle for both a hitter and pitcher are the shoulder muscles. So emphasis should be placed on both the shoulders and arms!

The muscles of the shoulders are the main muscle for pitching and swinging.

And exercises that are good for hitting and pitching are: Internal/external rotation at 90 degrees bent-over raises medial rotation raises Dumbbell shrugs and Lateral raises

Hitters also need to have good neuromuscular connection it’s a must in almost all sports but more so in baseball

Hitter’s should perform their workouts with a repetition range of 3 to 4 to encourage neuromuscular strength development! This should be followed by a set of 6 to 8 repetitions on the next set to encourage maximum strength development.

And then finally a third set of 3 to 4 reps to encourage explosive strength development.

So all baseball players other than hitters need to follow the same method of training, using 4 sets that combine neuromuscular training with strength training to yield total muscular development!

This way of exercising will give hitters explosive power in their arms, the neuromuscular strength that his exercise builds will cause the hitter to have faster reaction times and allow them to hit that ball clear out of the park- which is helpful in winning games

Plus baseball players could benefit from swinging the bat as a drill! Swing drills combine Nero muscular training and strength training which will make the arms faster, stronger and leaner

Also needed for baseball is a strong lower body-.some baseball players prefer to perform plyometrics exercises in order to gain speed and power for more explosive runs.

One popular baseball plyometrics exercise is bounding which is excellent for increasing speed and explosiveness.

To make plyometrics exercises more effective, you need to perform squats – which is an universal exercise for working out the entire lower body

Squats should be used by all baseball players to increase muscle strength and explosiveness. Other good lower body workouts include: squats, lunges .leg raises, hamstring curls and calf raises.

There is another effective way to increase batting strength and speed and that is using a heavy bat to hit the ball!

A heavy bat is a baseball that is weighted and is used by hitters to swing at balls. This exercise drill stimulates the exact muscles used during a swing, so It is most efficient exercise you can perform for increasing hitting power and speed. Caution should however be used when using a heavy bar because there is a risk of injury of flinging heavy weights.

Now we move onto strength training for pitchers!

The weight training program here differs slightly; it becomes more specific because pitchers need arms that are powerful as well as enduring

They also need the endurance to last the whole baseball game
They should also use a variety of exercises to develop the whole body!
All workouts should be compromised of strength training, plyometrics and endurance training.
Here is an example of what a pitcher weight workout would look like:

Bench press
Should presses
Dumbbell front raise
Upright rows
Dumbbell flies
Bicep curl
Preacher curl
Triceps extensions
Front face extensions
Leg raises
Hamstring curls
Calf raises

As a general rule, perform 3-4 sets each and train explosively with repetitions in the 4-8 rep range!

More specifically: Pitchers will need to use 3 to 4 reps for power and mix it up with 10 to 16 reps for endurance.

Hitters might also perform 3 full sets of power repetitions! By that I mean, they should use 3 to 4 reps to build neuromuscular strength and power, which they will need for both throwing the ball and lasting throughout the whole game.

When it comes to medicine ball workouts, it should consist of

Medicine ball chest passes
Over head passes
Medicine ball crunches

This medicine ball workout increase power and neuromuscular efficiency

Which also helps to improve the range of motion and power of the body- because they will be performing explosive movements in a wide range of motion, which will develop power and increase the range of motion in the pitchers body.

For example, the medicine ball chest passes will increase explosiv
e power in the arms and chest, which will help with the power of the pitchers pitch.

Plyometrics baseball exercises would consist of the following:

Bounding jumps
Squat jumps
Lunge jumps
Box jumps

These exercises will develop the explosive power needed in the legs for explosive movements such as sprinting to the plates, which is crucial when it comes to winning games!

I hope you found this brief guide helpful, use it and improve your baseball game!


The Baseball Weight Training Program

If you know baseball, you know how hard the training in baseball is and how innovative it is to perform weight training which is incorporated in a baseball training program, you would know how effective this training is in competitions.

Baseball Pitching Mechanics Outrank Strength For Velocity

Which physical skill do you think helps more: strength or speed? When it comes to pitching a baseball, speed wins. No, strength training isn’t necessary to gain speed, either. First, the mind has to understand pitching mechanics.

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