Baseball is a game played between two teams of nine players each, who take turns batting and fielding. It places a premium on fast and strong rotational movements, which makes it a sport that produces the most elbow and shoulder injuries. Some bulked-up players tend to break down because of their extra size, which comes at the expense of undue pressure on the joints. To reduce the risk of breaking down or certain injuries, it’s best to engage in some baseball exercises to help increase rotational strength to generate power when throwing a ball or swinging a bat. Below are some of the best exercises to do for baseball players.
1. Drop lunge
Turn your hips to the left while you reach back with your left foot. Your left foot should be two feet outside and behind your right foot, and your legs effectively crossed. Ensure that your toes are pointing at your right heel, then rotate your hips to a neutral position so that you’re facing forward again. Now, lower into a squat slowly, and jump off your left leg. Return to the starting position and do up to 10 reps of this, before switching to the other side and repeating the process all over again on this side. This will help to improve flexibility in your hips and glutes.
2. Sprinter starts
Start by being in a push-up position with your elbows extended, then kick your legs explosively. At this point, ensure that you use your arms for momentum, and sprint forward 10 yards. Run as you drive your feet hard into the ground, in a piston-like motion. Relax for 30 seconds and do 5 reps. This helps to improve acceleration.
3. Split squat
Hold two light dumbbells and step out into a lunge. Now, lower your hips towards the ground and squat back and down. Ensure that your back knee doesn’t touch the ground as you do this, then drive your weight back up with your front leg. Do up to 10 reps with the leg held forward. Then switch to the other side and repeat this process on the other side. This will help to increase your balance and strength in your hips and leg muscles.
4. Medicine ball rotational throw
Stand three feet away from a solid wall, while facing it, with the medicine ball held at waist level. Rotate your torso away from the wall, and start the throw. Powerfully rotate your hips toward the wall, then rotate your torso, arms and the ball, to throw. Catch the ball with one hand beneath the ball, and the other hand behind it, keeping your arms slightly bent. Do 10 reps of this and then switch to the other side. This helps to improve your ability to store and release energy from the hips.
These exercises will not only improve your performance, but also reduce the risk of muscle sprains and injuries.
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