Off-Season Training for Baseball

Spring may mark the return of baseball action for many of you high school players, but the smart player begins his training long before spring with an off-season workout.

Studies have shown time and again that all players can improve their performance with a program that strengthens their shoulders for throwing, their arms for bat speed, and their legs, making them faster base runners and more mobile fielders. This means you can become a better ball player just by spending a little extra time in the gym. Here are 5 exercises that your off-season gym time can't do without!

1. MEDICINE BALL OVERHEAD TOSS (2 Handed)
This movement is the perfect way to train all the muscles used in throwing a baseball. Use a weighted medicine ball, and aim for 4 to 6 sets of between 30 to 45 seconds each. If you're training with a buddy, the two of you can just play catch-if you're alone, just catch your own rebounds off a wall.

HOW TO DO IT: Stand with your feet shoulder-width apart, and your knees slightly bent. Raise the medicine ball above your head, and pull it behind just as you would to throw a baseball. With both hands, explode your arms forward in a throwing motion.

2. WALKING LUNGES
Strengthening the legs is hugely important for increased speed, better reactions, and higher vertical jumps-and it's especially important for pitchers. The great thing about this exercise is that it not only works and stretches the leg muscles specific for running, but also mimics the lower body position of the pitching motion. Remember, the stronger you can push off the rubber or the ground, the faster and farther your throws will go!

Shoot for 3 to 5 sets of this exercise, and gradually increase the weight as the weeks go by. Work the weight up until you can manage only 6 to 10 repetitions. Keep in mind that muscular endurance is just as important as muscular strength; so at least once a week, devote a leg workout to endurance. A series of 15, 30-second sprints with 30 seconds rest between each sprint will work fine.

HOW TO DO IT: Grasp two dumbbells in your hands. Take a large stride forward, and bend your front knee until it is at 90 degrees. DON'T LET YOUR KNEES TOUCH THE GROUND! Then bring your back foot forward as you stand up. You should end each rep with your feet together in an upright position.

3. TRUNK ROTATIONS
Trunk rotation is perhaps the most important aspect of off-season baseball training. Think about it: whether your hitting, throwing, running or fielding, your body is twisting in some way. The muscles of your torso-abdominals, hips, and lower back-are essential for all baseball activities.

Seated medicine ball rotations are an ideal exercise for training your trunk. The key here is to gradually add speed to your rotations, not resistance. Heavy trunk work only adds unnecessary strain on your spine, and doesn't do anything to help your performance.

HOW TO DO IT: Simply sit on the ground with your feet flat on the floor-your knees slightly bent as if you were about to do crunches. Take a weighted medicine ball and twist to one side. Tap the ball on the ground at your side, then lift it, and twist all the way to the other side. Tap the ball, and repeat.

4. WRIST CURLS
Whether it's turning over your wrists during your bat swing, or releasing the ball during your throw, wrist and forearm strength play an important role in baseball. Wrist curls are the best way to strengthen both your wrists and forearms.

HOW TO DO IT: Sit on a bench with your elbows resting on your knees, and grip a barbell (palms facing upward) with your hands at shoulder width. Using only your forearms, curl the barbell up, and slowly let it down.

5. CABLE CUFF ROTATIONS
The importance of off-season training is not only to improve your performance, but also to lessen your chances for injury. As we all know, the shoulder-especially the rotator cuff-is the most common place that players hurt themselves. To prepare your shoulders for the season, you should perform at least three sets of cable cuff rotations, each with 12-15 reps.

HOW TO DO IT: Just stand by the cable machine and grip the handle with your outside hand. Holding your elbow at your side and bent at 90 degrees, pull away from the weight stack rotating your shoulder outward.

If you incorporate these exercises into an overall workout, your performance is guaranteed to improve-and your chances of getting injured will shrink. Keep in mind, weight training is an important aspect of off-season baseball, but so are your skills. Train with weights, but keep throwing, hitting, and running to maintain your sport specific abilities. That way, when spring rolls around, you'll be ready to rock and fire!

Tips to Train Safely (From American Academy of Pediatrics)
1.Before beginning a formal strength training program, make sure your doctor has approved you to train with weights.
2.Be sure and do aerobic training as well, if you want to get the full benefit of training.
3.Warm-up before every training session with stretches, and cool down at the end of every workout. Jumping rope or a slow jogging is a great way to do both.
4.Do not increase your weight until you can complete 8 to 15 repetitions of an exercise with good form.
5.If you ever notice any sign of injury or illness during training-light-headedness, shortness of breath, or pain-stop immediately and do not train again until you have seen your doctor.