baseball exercise baseball exercise

baseball exercise

Baseball players, no doubt, go through long and frequent season schedules and so every fitness coach has to determine whether they are undertraining or overtraining. There is a delicate balance between the two and being able to maintain this balance will affect how well your team performs in the games. In order to have a balance, there are two aspects that need to be focused on. One, the workload that the players perform in the gym must be enough to cause a change in homeostasis so that it drives adaptation, yet it shouldn’t be in excess such that it leads to unmanageable levels of physical stress. Two, there should be sufficient recovery to enable adaptation, but not too much that it negatives affects the next workout. What to aim for:

  • Recovery

For baseball players, they should have at least two consecutive recovery days every week if they can be implemented into the training schedule. Back-to-back days have proven to be effective as they offer the body a chance to naturally “reset” before the player can embark on the next week of training. These two days will transform practice from an endless continuation of a mind-numbing activity into a fresh start.

  • Training volume

There is no disputing that the training volume of baseball athletes is normally very high in the hours that are put in every week. However, lots of training time does not always equate to effective training. With the right elements put in place so that a balance is struck, you should be able to spot undertraining such as in strength and conditioning. Measure effectiveness against training volume to spot possible under-training of athletes.

  • Setting a training goal

If you are exerting too much stress on the body that it is unable to adapt enough, it may lead to exhaustion.  Instead, in every training session, the goal should be to enable the player to become the best athlete they can become. During in-season, baseball players should train with good intensity though not maximum intensity. By pulling the reins on intensity as a coach, you should be able to cut on exhaustion levels that often result in overtraining. Set measurable goals, and track the successes of each player.

Cooldowns are essential when wrapping up a baseball workout or bringing to an end an intense practice session. A cooldown is an important transition between your active and non-active self. It is what brings intense exercise to a halt and ushers in rest. This helps avoid complications such as blood pooling, fainting, dizziness as well as a spike in stress hormones. As one should warm-up before intense physical activity, the cooldown afterward is just as important.

CoolDown and Physiology

Pursuing high-level baseball training has many demands and it causes the body to undergo numerous internal changes to meet these demands.

One, considering the activity level involved, expect your breathing rate and heart rate to be highly elevated compared to when you are in a rested state.

Two, expect the rate of blood flow to be higher as well as blood content in the muscles that are at work.

Three, your body is going to contain a high concentration of the by-products that are linked to fatigue in your muscle cells that include H+ and lactate.

Four, you are still going to be psychologically alert at the end of the session and this means that there will be neurotransmitters and hormonal shifts in the body. All these are reasons why it is important for an effective cooldown.

Furthermore, there are other benefits to be gotten from having a cooldown. For instance, a cooldown can be leveraged to work on the things that are essential that cannot be catered for in the warm-up or the workout. Take, for example, static stretching. When performed during exercise, it has been shown to cut on power output. However, this doesn’t mean that it is of no use. It is especially effective in cutting down on the levels of stress hormone to aid in recovery. It also improves in mobility or flexibility of the target tissues.

Another benefit to a cooldown routine is that you can improve on highly technical drills on sprinting that you may not be good at. Activity that leads to this include backpedals, cariocas, butt kicks, shuffle variations among others.

Coming Up With a CoolDown

The cooldown session should begin immediately after the last exercise. It should last between 3-5 minutes. The activity should aid in bringing the body to a resting state. Activities include light exercise, deep breathing, and tissue-specific mobility routines that target your weaknesses.

In a bid to get better at the game, baseball players may have an exercise regimen that they’ve used for years. Whether in the gym or on the track, it’s always best to engage in exercises that help in skill development – and geared specifically to help enhance performance in your given sport. However, there are some training mistakes that as a baseball player you may be engaging in that might actually be working against your performance in the game. In this piece, we are going to identify three common baseball training mistakes:

Bodybuilder training

There’s a great difference between weight training and bodybuilding though most people are not aware of this. The principles that govern both practices are very different. One thing to understand is that having big muscles will not automatically mean that you will perform better or even stronger in the sport. It’s building muscles that perform in the game that will help improve your role. Baseball is not about being the biggest guy on the field but being a great player. As such, training tailored to baseball aims at increasing one’s baseball performance- and the bodybuilder training can work counter to this objective.

Powerlifter training

Although this training is not as bad as the bodybuilder training, it still misses the point of baseball training. In order to excel in baseball, you will need speed, conditioning, endurance, strength, explosiveness, agility and you’ll need to be able to exude all these qualities throughout the game. On the other hand, powerlifters are only required to maintain the skills specific to their sport for under 5 secs per lift. Another reason why powerlifting is bad is the sum volume of the heavy lifting required in order to attain the strength of a powerlifter. This may have adverse effects on the joints and may leave one prone to injury. Powerlifting may not be overly bad but should be followed with caution and specific to the benefits of baseball play.

Generic cardio

Of course cardio has its benefits but going for a leisure run does not activity benefit general baseball conditioning. A good conditioning plan will help achieve the needs of a specific athlete and also achieve the specific sport’s needs. Taking part in generic cardio may not meet these two objectives. You need cardio that is tailored to meet your needs on the field and in play. Sprinting, focusing on high energy boosts, for example, could be a great cardio option for baseball.

Bottom line is to try and keep most of your training specific to what your sport calls for. Augment that with general exercises, and you can build your body to meet the needs of most any sport.

It’s important for every player to complete a “pre-exercise” before they undertake a full exercise session. Stretching helps cut on soreness as well as injury. However, as we all know, every sport has its particular muscle groups that it utilizes. In baseball, the muscles in use include most of the body, with heavy usage on the arms, legs, and shoulders.  For this reason, stretching is advised before a full-fledged workout and even before and after a game. Here are some basic, yet important tips.

Warm up

You can get your body warmed up by engaging in a brisk jogging or walking session for 5 to 10 minutes. If you are operating in limited space or indoors, you can choose to jog or march in one place with high knees.

Shoulder exercises

There are numerous ways you can get the shoulders limbered up. A common way is holding your arms out to your sides and then making circles. Start off slowly before enlarging the circle size till you get to windmills, that is, your arms almost turning vertically. Go with this activity for a minute or so before changing directions. Additionally, you can also hold your arms down to your sides and then embark on shoulder circles where you move just the shoulders forward, up and back for a minute before going in the opposite direction.

Loosening the body

For better-throwing flexibility, you want your body to be relaxed and loosened and torso stretches are a great way to do this. Start off by crossing your arms over the chest and spreading your feet a little wider than shoulder width. Next, turn the body from the waist to the farthest you can go on one side and then do the same on the other side. Do this for 30 to 60 seconds. Next, lie down on your back with your hands outstretched while your feet on the ground and the knees bent. Twist your body from your waist in order to lower the knees to the ground on one side. Revert to the original position and then do the same on the other side. Do this for one minute.

When an exercise session comes to an end, do some static stretches. Get into a stretch position and then keep at it without bouncing. Do this for half a minute and repeat at least three times. Ensure you stretch the shoulders and your legs, as well.

Augment these ideas with your own stretching techniques. It doesn’t take a lot of time to warm up your body with stretching, and the benefits are well worth it!

All coaches and baseball players alike are focused on the season, and winning is often at the top of their minds. However, this persistent focus could easily lead to overtraining without the notice of either the coaching staff or the players. So how do you establish whether the team is training excessively? Think “period”.

Training Periodization

The time of the year is paramount in determining when and where baseball athletes should be going all in with their practice or when to tone things down a bit.


During the pre-season period is when you want to ensure the intensity of the training is high and concentrate on the movements that will be specific to the sport. Gradually as the season nears, you should reduce the volume of work that you’ll be doing but at the same time ramping up on the specificity of the exercise selection. Finally, when it’s a week before the season, give room for a de-load or “taper and peak” effect, which will optimize the players’ conditions as the season kicks off.


During the season, ensure you focus mostly on auto-regulation. This means gauging the team and regulating the intensity of their practice. In most cases, baseball players need to reduce the volume of the training in this period to give room for maximum recovery and that they have optimal performance. Additionally, you should incorporate other recovery measures such as Epsom salt baths, contrast showers, massages and of course sleep.


When the curtains come down on the season, hand the team an off-season gift of a one or two weeks off that is exempt of all high-impact training. This means no hitting the gym, lifting weights or doing heavy cardio. As a coach, ensure that this time is mandatory to all the athletes, as it will help rejuvenate their minds and bodies.

After the break is over and training resumes, avoid heavy work that will directly load the spine until the players are a few weeks in.

Besides the season timing, other factors to consider include nutrition, stress management, sleep, training experience, mindset, the current recovery capacity and current work capacity as these factors can assist the players in working hard or hinder them. Schedule out a smart routine throughout the year in order to maximize performance during the on-season.


As a coach, whether in the Little League or Major League, I bet your focus is on having your team hitting the ball harder, running faster or throwing further, along with improving the overall performance of each player. However, proper training – both mentally and physically – is most paramount for paramount results. Focused and consistent training is specific and progressive towards enhanced performance. Yet, intense training is often not pain-free. There are really only two strategies to help players deal with injuries: don’t make a given injury worse or work to avoid injuries altogether (the latter, easier said than done).



  • Pain-free training

There is a common training cliché – no pain no gain. This couldn’t be further from the truth. When a player is injured or hurt, it won’t always be beneficial for them to train through the pain, especially if the injury brings acute pain. If a player is injured, continued training could be delaying their healing process or even damaging their tissues if not done properly. This will, in turn, hurt their performance and will have adverse effects on the team. Players should learn to train and work out around the injured area while following smart PT therapies for the impacted zone.

  • Handle old injuries carefully

Players who had been injured previously have a higher chance of getting injured again in the same area. Many players are not aware of this and that is why they get injured when doing a particular movement, heal and then revert to the same movement without changing their routine. Work the injured area slowly, starting with low-intensity exercises. Ensure of following proper techniques while training or working out. In spite of being careful, it doesn’t mean that you should neglect these injury sites. Lack of training will make them weak and even more prone to injury.

  • Conditioning workouts

Put simply, the lower the conditioning levels of your players, the faster they will get fatigued. The faster they are fatigued, the faster their technique will whither. And when technique goes array, it often leads to injury. As such, improve on the players’ conditioning levels as it will help fight fatigue and thus steer clear of injury risk.

  • Sleepytime

Sleep also works towards or against natural healing. Studies have shown that teens and adults need to clock in at least 7 hours every night if they are to reduce the risk of injury. When your players get 7 to 9 hours, it will also improve on their baseball performance at multiple levels, including injury risk.

Train hard, but train smart. Follow proper technique, take special care of your previously-injured areas, and remember to get your Zs.

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If a baseball team, whether in Little Leagues or in the Majors, is to succeed, it has to have a solid training program in place. Considering that teams perform differently regardless of the league, chances of getting positive results are highly dependent on how good the training/practice program a team has, among other things. So what makes for a good training program? As a coach, let’s take a look at the must-have items:

  • Should be specific

Specificity means coming up with training activities that produce specific results exclusive to baseball athletes. It means crafting exercises that get as close as possible to simulating the target activity. However, it is not confined to the exact movement that one is trying to mimic – which is something many coaches strive to achieve. Activities such as Bulgarian split squats and single leg hip thrusts have been found to contribute immensely to a player’s running speed yet they are miles away from actually running. For this reason, a training program should incorporate all exercises that help improve specific movements in the playing field to be most effective.

  • Training should be pain-free

The injury rates in baseball games are somewhat high, so why should we add to the problem during practice? For this reason, it is paramount that training is free from pain. Training is supposed to make a player better at the game, add endurance, and strengthen the body. Pain limits the range of motion and amount of load that a player can place on his/her body. A good training program should focus on working around pain and not through it.

  • Progression

Progress is achieved in different forms. It encompasses less pain, heavier loads, faster movement, more confidence and of course better technique. Plus great coordination is also what you’d list down as good progress. When you focus on all these objectives when designing a training program, it should lead to performance enhancement and better player stats.

  • Great technique

This is a must-have in every training program. Without great technique in movement, it won’t be able to achieve proper progression due to poor motor patterns and bad habits while in the gym. For this reason, focus on nailing down the proper technique. Excellent technique tends to beget excellent results.


Most all of professional baseball players can attest to the fact that hitting a fast-approaching 90 mph baseball can be quite challenging. To hit well, you must be well-prepared and receive good training. An ideal hitter should be sharp minded, quick, and agile, along with perfecting basic and correct hitting techniques.

Here are 6 highly effective techniques to emulate:

  • Minimize your movement

Playing high-level baseball requires strength, quick reflexes, and tremendous vision. For consistent and effective batting, you should consider minimizing your movement. The more the movements the higher the possibility of making unnecessary errors. Keep your swing simple and compact.

  • Stay focused on the Baseball

Every successful hitter understands the importance of having high levels of concentration. You should have the ability to track and see the fast-approaching baseball. Never allow unnecessary distractions to interfere with your ability to focus on the pitch and ball flight.

  • Get the Grip right

How you hold your baseball bat matters. As a hitter, grip the bat lightly rather than tightening up on it. The reason for this is that tight grips tend to fatigue your fingers thus leading to ineffective swings. A tight grip also hinders fluidity of motion and reaction speed.

  • Improve your hand positioning

For effective and consistent swings, learn to relax your back and front elbow, move your weight forward, and focus on connecting with the ball. Try to position your hands on the bat the same way every time, and work with your coach for the best hand positions for your stance and hit strategy.

  • Pick the Right Bat

The baseball bat you choose will impact whether you will become a successful hitter or an inconsistent one. Baseball bats differ in terms of size, weight, quality, and length. Consult your coach for advice before buying your baseball bat. For effectiveness and consistency, invest in a quality bat. An ideal baseball bat for a beginner hitter should be light, comfortable to grip and easy to swing. There are also some great Training Bats on the market today, which help hitters identify their “perfect swing”.

  • Power

Opt for proper and effective ways of improving your upper-body and arm strength including press-ups, sit-ups, and weight lifting. Don’t underestimate the importance of lower body strength. A powerful swing requires powerful legs, as well. It truly is a full body movement. Technique is everything, as is proper and consistent practice.

Embrace the above tips and take your baseball game to greater heights.

Sports lead to many experiences that eventually have a positive effect on players’ life. Sports build character and teach an individual the concept of discipline, teamwork, and dedication to become a better player. In fact, it is because of sports that some of us have lifelong friendships with both teammates and coaches. Being a college athlete offers a whole new and positive experience for students. Many college baseball players continued to rely on the influence that the sport had on them throughout their entire lives. Why is college baseball so significant?


When you are admitted to college as a baseball player, you will be part of a team. Eventually, this will allow you to meet people with distinct likes and dislikes. making it a very good place to make new and different friends. Being part of a team is the best way to develop and nurture relationships with others. You learn together, work together and you are striving to achieve the same goal. Notably, such relationships that develop in a formal, competitive team are likely to last for years, making your college experience memorable as your life is also impacted positively.

Getting a job or a scholarship

Many potential employers prefer former athletes. Employers believe that being a college athlete translates into a quality employee. This is because successful college athletes, including baseball players, have learned time management skills, leadership skills, discipline, a competitive mindset as well as the ability to communicate effectively within a team, among other attributes.


While a college baseball player, you will be required to be healthy – with proper exercise and mostly a proper diet. Student-baseball players are highly motivated. Studying, training, and practicing are part of a college baseball player’s daily routine. Players tend to enter college already fit, and with a solid work ethic which helps them not only succeed on the field but also in the classroom.

Conclusively, a college baseball player can exceed in the sport, and learn traits that can propel them in their professional career for years down the road. Learning sportsmanship, new skills, dedication, and proper exercise/diet are great habits that will stick with these college athletes. Click here for more blogs. For more blogs click here

Virtually everything has a genesis, and so is the great game of baseball. This great game is thought to have originated in England as a game known as ‘rounders’. Rounders later gained its popularity in the United States in the 1800s. Other names accorded to the game include base, roundball, townball, and goalball among others.  The game was invented by Abner Doubleday in Cooperstown, New York, although there have been some controversies by historians. As documented, the game had rules that were first written by Shane Ryley for Knickknocker’s team in Manhattan.  Modern baseball has two major leagues, the National League and the American League.

Crucial dates

In 1845, baseball rules were made formal by Alexander Cartwright. Eventually, the first game was recorded in 1846. Cartwright’s Knickknocker’s lost to the New York Baseball Club at Elysian Fields, in Hoboken, New Jersey. In 1858, the first National Baseball Association of baseball players was formed and it became the first amateur baseball league. However, in 1860s civil war disrupted the teams, but the soldiers who had played introduced the game to other areas of the country.   In 1868, a comeback was experienced with a 100 team representation at the annual convention. In 1869, there was the first professional team with players under pay – the Cincinnati Red Stockings. In 1871 the National Association became the first professional baseball league which was replaced by the National league led by businessmen in 1875. In 1882, a rival league was formed – the American Association while the Union Association closed in 1884 due to financial difficulties. In 1903, the first World Series was played and in 1911, a ball with a cork center was introduced to help ease the way for batters.

Some of the notable players

George Babe Ruth is one of the most outstanding home-run hitters that baseball has ever had. Hank Aaron is another great baseball player; a prolific home-run hitter. Jackie Robinson became the first African American baseball player to cross the lines of segregation. Lou Gehrig is known as the ‘The Iron Horse.’ He took part in 2130 games and won a triple crown in 1934.

Some notable games    

The highest combined scores in major League history was recorded in 1922 and in 1932, and Babe Ruth called his center field home run hit for the very next pitch.  In 1951, Bobby Thomson hit a walk-off home run leading the Giants to victory over Dodgers. This is what is referred to as ‘shot heard’ all over the world.

In conclusion, irrespective of the controversies that exist among historians on the origin of baseball, the game’s consistency and history accords it a ‘must watch game’ title. You can choose to make baseball one of your favorite sports. It’s certainly a favorite of ours. Click here for more blogs

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