Baseball Training Tips


With the World Series coming up, were going to look at a few things that can help with training for the greatest sport of all, Baseball!

First off, we know that there is a lot of rotation that takes place in baseball.

Even though there is a lot of rotation that takes place in this sport while throwing and hitting, this does not mean that we should solely work on exercises that include rotation. Mobility, strength, and power are also major aspects of the sport and its demands.

Think of a pitcher’s hips and thoracic cavity during the pitching delivery. During this movement, both the hips and shoulders must be able to rotate and even dissociate from each other in order to develop the most amount of power. In turn, it will create more velocity on the pitch.

Pause the television next time while watching a baseball game at any point before the pitcher delivers the pitch and look at the hips and the shoulders. There is a lot of separation that takes place throughout the pitching delivery. Moreover, there is a lot of stress placed on the shoulders and elbow if you are a baseball pitcher. Knowing that throwing a ball overhand is not easy on the shoulders, and being able to maintain or gain mobility through the thoracic cavity will help not only increase velocity but help maintain good shoulder health too.

Pitchers do need to develop strength in addition to mobility to be able to reach top velocity.

The power comes from the ground up. If we can develop a good lower body strength, the pitcher will be able to produce more power and velocity on the pitches. A great strength training exercise that can help with this is the deadlift.

Lastly, pitchers are not the only players on the field who need to keep their shoulders in mind while training.

If you really pay attention to a player when they dive, you will notice quite a few arm angles that may look like they hurt. Thus, our training program needs to include not only complete shoulder strength and stability but mobility as well. Including this into our training programs will allow the body to withstand these awkward positions that the body takes on during a game or season.

When creating your exercise programs for your sport, try to think of all aspects of the game including the minor details. By doing so we can hopefully improve your ability and your durability to play longer with fewer injuries. Come in for a free fitness assessment at your nearest FAST location and gain the competitive edge that you desire.


Brandon Wood

CSCS | Litchfield Park