Baseball weightlifting exercises to increase performance

Now that you have improved flexibility and stability through phase I of the baseball/softball conditioning program it is time to work on strength adaptations. Please note it is very important that you complete phase one prior to moving on to phase two. Phase two of baseball/softball conditioning will focus on strength development.

Strength is important for injury prevention as well as it will assist in finishing the game without fatigue. As baseball/softball players fatigue their motor coordination deteriorates which in turn makes them change their technique. Another important reason for strength development is the fact that strength training sets the platform for power training which will be the focus of phase III of baseball/softball conditioning.

Please perform all the exercise with the specified tempo.
Start your warm up with your favorite peace of cardio equipment for 5-10 min. and follow it up with Active stretching.

NOTE: Your personal trainer should and MUST first perform an assessment in order to determine what areas should be stretched, then you can proceed to the strengthen phase of this workout. The above link will have most pictures for these following exercises.

One Arm Standing Chest Press
Major Muscles worked: pectorals, front deltoids & triceps

1. Start by standing in a squat or straddle stance.
2. One elbow out to the side in line with shoulders with opposite hand resting at the side or on hip.
3. Using a neutral grip, align the wrist and elbow on the pressing arm.
4. Draw your lower abdomen in maintain hip and foot positioning.
5. Maintaining proper posture, start movement by pressing hand straight forward and across the midline of your body.
6. Allow the torso and hips to rotate slightly towards the pressing hand.
7. Check alignment and positioning and repeat press, alternating sets with other hand.
8. It is important not to let your back arch or flex at any time during the movement.
9. This exercise can be performed in the incline or decline motions for variation.

Reps-10-15
Sets- 2-3
Intensity- Resistance band
Rest- 1 minute

One Arm Standing Row
Major Muscles worked: lats & biceps

1. Adjust resistance band (RB) to abdominal height around object
2. Stand in a split stance position. 1 leg forward, 1 leg back
3. Maintaining proper posture, start movement by pulling RB in neutral grip position toward the body, elbow at 90-degree angle pulling along side body.
4. It is important keep good posture and not bend at the waist.
5. Keep feet flat on the floor to maintain balance and stability.
6. Variation: Change to an elbow up position for rear deltoid emphasis.

Reps-12-15
Sets- 2-3
Intensity- Resistance band
Rest- 1 minute

Ball Crunches
Major Muscles worked: abs, core

1. Slowly roll down the ball while comfortably placing your head and neck on the ball with both feet STRAIGHT AHEAD.
Place hands on the side of head. Do not hold and carry the head!
2. Draw your lower abdomen inward toward your spine before starting the movement.
3. While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
4. While still maintaining the draw-in maneuver, lower slowly as far as you can control.

Repeat recommended repetitions.
Tempo: Up for 2 sec, hold for 1 sec, down for 3 sec
Experiment with different arm positions to vary the level of difficulty. Arms overhead will make exercise more difficult.

Reps-12-15
Sets- 2-3
Intensity- Body weight
Rest- 1 minute

Lunge
Major Muscles worked: Quadriceps, hamstrings, and glutes

1. Stand in proper alignment with hands on hips and feet straight ahead.
2. Draw your belly button inward toward your spine.
3. While maintaining total body alignment, step forward descending slowly by bending at the hips, knees and ankles.
4. Use your hip and thigh muscles to push yourself up and back to the start position.
5. Make sure your knee does not go over your front foot.
6. Progression: Multi directional-Step at a 45 degree angle to the right from the 1st repetition and perform a lunge
Again lunge in straight ahead, then step to the left at a 45-degree angle. This completes the cycle.

Reps-12-15
Sets- 2-3
Intensity-Body weight
Rest- 1 minute

For correct exercise prescription contact your local Certified Strength and Conditioning Specialist.