Baseball Workout

[Cheeze00018]

Can somebody help me. I need a workout that I can do to get bigger and stronger for baseball. Im already pretty strong and good size. I just want to get stronger and bigger. I dont want to be to big to where it affects my flexibility, throwing and hitting. any help would be good. Im working out now but want to see if there is anything else i can do. Any workout would be great.

[Big H]

No prob.. Take a look around this board.. There have been many workouts posted.. Pick one you like and I will alter it for you..
IE.. 5 day/4day etc..

[jdstl1977]

To help you on your search...try and find workouts or movements that mimic the actual movements you make in baseball. Look for explosive movements that include plyometrics that will also increase your metabolism and help you gain some muscle.

Get in loads of flexibility training and don't be too afraid of ballistic stretching, it's become kind of a no-no for some people but it closely mimics what your muscles will go through on the field...i.e.- notice how track stars bounce when they stretch before a race.

That's all I can think of right now.

[Big H]

I, too, would say plyometrics. YOu need to get the explosive action of throwing and sprinting. Do explosive squats especially.

[jdstl1977]

exactly, just don't bounce at the bottom of the squat...explode up and then go down slowly...don't bounce.

[Big H]

What movements would mimick "throwing" a baseball? I know you need a strong wrist, and forearm and shoulder.. But what "movement" would you talk about?

[jdstl1977]

Whew...well, all my knowledge is real rudimentary, common sports medicine stuff so all I could offer right now is examine the motion of throwing...it obviously calls for some core ab strength...working with a medicine ball doing torso twists as well as a stretch, I forget the name of it though, it's a really good one where you stand up with your arms out front, palms down and parallel with shoulders and as your squat down, rotate your trunk to left or right and slowly raise your arms, locked out, above your head and then return back up to a standing position with arms in front.

Then I would probably look at some rotator cuff exercises keeping the connective tissue there active and well lubricated.

Explosive chest movements might help as well.

Can't stress flexibility more, research has proven a muscle will exert more force if it is 1.2 times its resting length.

[Big H]

I gotcha. I agree with the rotator cuff part. This is usually overlooked but if it gets injured,you are screwed.

[Bodzilla]

Rotator cuff exercises are key. Here's a test you can do to assess your rotator cuff damage. Stand up and put your arm behind your back, not reaching over your shoulder, but just pivot at the elbow to put your forearm behind. Now reach up as far as you can with your thumb. Your throwing arm should be significantly below your glove hand. This shows how bad your rotator cuff is stretched. This test was shown to me by a physical therapist when my brother threw out his shoulder. He gave my brother therapy to do which is very similar to Dorian's article - http://www.bodybuilding.com/fun/dorian1.htm
Use light weight to start.

Other exercises include:
Forearms (And wrists) - Squeezing exercise, and Reverse curls.
Triceps - Presses
Shoulders - Extensions
Legs - Squats and Calve Presses
Torso rotations - John Olerud is a huge supporter of abdominal/torso strenght. that's how a skinny guy hits with such power.

Think about it watch your front arm extend when you swing - Shoulder motion, followed by tricep extension, and forearm.

Pitchers should pay attention to leg strenght and flexibility, but not necessarily Bulk. Also torso strenght - Roger Clemens (headhunter) but a good pitcher has one specific day for ab work.

Good luck.

[Big H]

I would also work on hand strength.. Grip etc..

[codygill4134]

google the load to explode program or the 90 mph club.. they usually have good things to do ontop of weight lifting that is geared toward baseball.. and there's always thecompletepitcher.com too

[TPete18]

Not screwed after rotator cuff injury, just takes harder work.. Trust me, I know. This is all good info, look for explosive workouts and stay flexible. Work on your scap loading, and legs a lot. Stretch before during and after workout. Heck, even before bed. make sure your working your deceleration muscles in shoulder as much as your accel muscles. you dont want an instability there.

[TPete18]

And check out texas baseball ranch genius

[HittingPRO]

Can somebody help me. I need a workout that I can do to get bigger and stronger for baseball. Im already pretty strong and good size. I just want to get stronger and bigger. I dont want to be to big to where it affects my flexibility, throwing and hitting. any help would be good. Im working out now but want to see if there is anything else i can do. Any workout would be great.

There is the theory that a heavy bat swing programs make you stronger when you swing -- its a win win.

[jchin1022]

Squatting for sure, dead lifts. A lot of core exercises that create stability. Make sure you warm up your shoulder before you workout. Your shoulder tales a beating during baseball

[rn4j0r]

Squats for running as well as a lot of core exercises to keep your core strength up.