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Baseball Workouts - Strength, Agility, and Speed Training for Baseball Players

Baseball Workouts - Strength, Agility, and Speed Training for Baseball Players

Read Time • 4 Min
  • Category Fitness
  • Membership Free


Baseball is truly a sport of precision. A game’s score can come down to the accuracy of a pitcher’s throw, the swing of a bat, or speed of one player crossing home plate. Everything about the sport leaves very little room for errors.

Training for a sport should involve a multidimensional approach that focuses on improving speed, agility, and strength in a way that is relative to the motions and demands of the sport.

These baseball workouts have been specifically selected for their ability to improve an individual’s performance on the field.

To increase explosive speed: Plyometric and Cardio HIIT Workout Video
The different plyometric exercises included in this routine are fantastic for increasing the essential explosive speed needed by base runners and defensive players in the field. It also includes a cardiovascular-endurance boosting benefit. Implement the training styles in this particular workout routine twice a week.

To increase core strength and improve the power of your swing: 21 Minute Core & Oblique Video
Core strength is key to many of the actions used in this sport. For example, swinging a bat requires an incredible amount of core strength and stability, especially from the obliques. 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 of many aspects the game. This is not only an important aspect of performance, it also protects your back from injury, which can be common with forceful twisting motions like the ones you see in the game. Do this core strength routine three times through, twice a week.

To build upper body strength: Chest and Back Workout
Here's a comprehensive upper body workout that will do nothing but improve all aspects of your game. Do this routine 2-3 times a week, but never repeat the program while your muscles are sore from the last round.

To build fast feet and agility for baseball: Speed and Agility Workout
Building faster feet with will make it easier to slide into homebase safe or steal when the other team is snoozing on the field. This is a two day workout but you can easily adapt it to do either one or two days of it per week, depending on what your existing team practices exist of. If you're doing offseason training, do both days.

To increase lower body strength for baseball: 37 MInute Cardio Training & Lower Body Strength
These exercises are meant to be done back to back, which means that the routine ends up challenging your cardio threshold, as well as toning and strengthening the legs.

Teams can use these workouts during practices as warmups or strength training sessions, and they are also great for the individual who is looking to supplement their regular training or stay in shape in the offseason.

Always be sure to stretch after any exercise to avoid injury, muscle tightness and strain.