Baseball players need strong arms for throwing and batting, a stable core, and to be lightning-quick to get around the pitch. Here are the major exercises to make major league…

Single Arm Row

Single Arm Row

Strong shoulders are essential for delivering a big hit of the baseball, and this arm row will help to both strengthen your shoulder and stabilise the area around it.  

  • Use a bench to support your right arm and right knee, with your left leg on the floor beside you.
  • Hold a dumbbell in your left hand with your palm facing inwards.
  • Now slowly bring the dumbbell up towards your chest and hold for two seconds.
  • Lower it back down again.
  • Repeat this 10 times for each side.

Rotational Cable Pull

Rotational Cable Pull

This is a great all-round exercise that will develop your upper body strength and movement. 

  • Stand next to a cable machine with your feet shoulder-width apart.
  • Use your left hand to pull the cable towards you, squat and twist your body around so you end up with the cable in front of your right knee.
  • Repeat 10 times for each side.

Weighted Side Lateral Lunge 

Weighted Side Lateral Lunge

Ideal for developing the muscles used in a pitcher’s delivery, the lateral lunge will help develop all round  body strength. 

  • Hold a weight with both hands in front of your chest.
  • With your feet wide apart, lower yourself down into a side lunge position to your left, so your left knee is bent and your right leg is straight.
  • Push yourself back to your original position before bending down to the right-hand side.
  • Repeat 10 times.

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