by Keila Chaliotis, Staff Writer
Want to build a stronger baseball body like your favorite baseball players? Then try out this awesome baseball workout. It is programmed to get every single body muscle within you stronger, leaner, more agile, faster, and ripped. Baseball is a sport that rarely allows errors to be made when it comes to winning. That is why baseball players train hard and get prepared daily for game day.
Multidimensional approaches which focus on improving speed, agility, and strength in a way that is relative to the motions and demands of the sport should be involved in your daily workout. Remember that when I use the word daily, I do not mean get busy from Sunday to Saturday. You are always suppose to have a day or two between your weekly workout in order to give your muscles a chance to rest and heal.
Now, let us take a look at a specific workout that the major league baseball players put into practice. The following exercises will not just benefit you on the field, but Also in your everyday living also.
Ever wonder why short stop Jose Reyes from the NYM, who is now on the Toronto Blue Jays’ team, used to steal so many bases during the season and how he could have such an explosive speed? Well, try this exercise out and let me know what your progress in a week’s worth is.
Increasing explosive speed:
The different plyometric exercises included in this routine are fabulous for increasing the essential explosive speed required by base runners and defensive players in the field. It also includes a cardiovascular-endurance enhancing benefit. Implement the training styles in this particular workout routine twice a week.
One Leg Squats: This exercise is practiced with one leg at a time. Raise the right leg, knee bent, with your foot 6 inches of the ground. Maintaining the position, proceed to do a squat.
Burbees: This exercise requires you to drop down to the ground fully extending into a push up position. With the same momentum, bring yourself back up to the top jumping high into the air and come back down to repeat the same process.
Jumping Lunges: From a firm stand up position, jump up and as you come back down to the ground, make sure you are placing one leg in front and the other in the back while squatting. Make sure to keep your arms up with fist at face to make things a little more interesting.
The Rolling Plank Tucks: Drop to the ground on your elbows and toes to hold a plank position. Roll onto your left side and tuck both your right elbow and knee into your side. Repeat the exercise evenly switching from side to side.
Power Skips: Slowly begin to skip from side to side as you bring each knee to your chest with every skip. Gradually pick up speed and the power.
Mountain Climbers: Dropping down to the floor set your body into a push up position and start to bring your knees up to your chest one at a time. Begin with a slow pace and as you get closer to the end of the workout time, speed it up.
Lateral Jumps Plus Squat Jumps: This exercise is performed like you would normally do, except that in between every jump, you will also perform a squat.
Remember that in between each exercise you will take up to a 20 second active break like running in place, doing pushups, or simply shifting body weight from side to side. Every exercise is to be carried for a time period of 40 seconds.
Increasing core strength and improving the power of your swing:
The key to many actions carried out in this sport is, building core strength. For example, swinging a bat requires an enormous amount of core strength and stability, especially from the oblique area. Pitching and throwing also require a great deal of torso and trunk strength. These oblique exercises can strengthen the muscles that are used in the torso twisting motions. These exercises are not only an important aspect of performance, they also help protect your back from injury, which usually occur with forceful twisting motions like the ones you see in games. You should do this work out for three repetitions and twice a week.
Crisscross Crunches: Placing your hands behind your head, bring your right knee up to touch your left elbow. Hold for 5 seconds. Then switch and do the same procedure with your left knee.
High Knee Torso Rotation: Now, this is similar to the crisscross crunches. The only difference is that you will not reach to touch your elbows. In this exercise you are required to bring your knee up to the height of your waist while at the same time twisting your upper body towards the knee which you are lifting up.
Full Body Torso Circles: Lifting your hands and arms up high, you will lean forward and start to rotate your body in a slow motion.
Toe Touches: Now, stand straight and bring your leg up high to meet fingers with toes and hold there for a brief second or two.
Static Plank: Lie down on the floor facing downward and slowly lift yourself up. Once fully extended, hold there for 30 seconds.
Side Plank Right and Left: This is the same as the regular plank position, the only difference is that you lean over to one side to and hold there for another 30 seconds. Do the same on the other side.
Supine Plank: This is an upside down plank. You will also hold for 30 seconds.
There are many more exercises that you can add to these core workouts and each should be done for 10 reps. These exercises are:
- Reverse crunches
- Side Plank Crisscross Crunches (left and right)
- Crossover Ball Crunches
- Window Wipers
Upper body strength:
Here is an interesting upper body workout that is bound to give the right muscles. You should repeat this routine for 2 to 3 times a week. Just remember that you should not repeat the program after being sore from the last session.
- Chest Flys
- Reverse Flys
- Underhand Chest Presses
- Bent-Over Narrow Rows
- Wide Chest Press
- Wide Bent-Over Rows
- Decline Chest Presses
- 45 degree Rows
Fast feet and agility for baseball:
Keep in mind that with faster feet, you will make it easier to slide into home base safe or steal a base while the other team is daydreaming on the field. This is a routine that should be carried out for two days in a row. But, you could easily adapt it to being either one or two days of it each week.
Side Plank With Leg Raises(L&R) – 12 reps
Clock Lunge(L&R) – 3 reps
Side Hip Raise (L&R) – 12 reps
This cycle is done in a “ladder” progression, starting with 5 repetitions and lowering by 1 rep each set until you reach one repetition for one cycle. Do 3 to 5 cycles of this speed and agility drill. It would be best if you were to do this with a partner. Take rest between each other’s repetitions. But, if you decide to do things alone, then rest only as long as it takes you to do the last rep:
- Squat Jacks
- Jack Knife Crunch
- Jump Squat
- Windshield Wipers
- Crossover Lunge
- Back Bow Crossovers
- Flutter Kicks
For day two; you should focus on doing balance and speed by carrying out the following exercises:
Tabata (20 seconds on 10 seconds off); complete each exercise for 2 minutes using the Tabata timing technique. Take 10-90 seconds rest between exercises.
- Mountain Climbers
- Captain Morgan
- Agility Dots
- Single Leg Ventral Hops (L&R)
- Single Leg Lateral Hops (L&R)
- Knee Tuck Jumps
- Russian Twist
- Broad Jumps
- Lateral Jumps
Remember that each exercise should be done for 10 reps and in between you should always take a 20 second rest. Hope you enjoy this interesting workout and make the best out of it.