How to Construct a Baseball Workout

December 3, 2012 | Eric Bunnell

Must See Baseball Videos

Over the years, baseball strength training has evolved toward greater emphasis on functional training. The days of going to the gym to max out on the Bench Press are gone. The best exercises are mainly ground-based, so that you train like you play—on your feet.

Below you will find a formula and guidelines on how to construct your baseball workouts.

Explosive Exercises

Explosive exercises, like Olympic lifts, are absolutely critical for baseball players. They develop fast-twitch muscle fibers, which are responsible for maximum efforts of power when hitting or throwing. Focus on proper form and do not overload the exercise.

Choose 1: 3-4x6-8

Lower-Body Exercises

Every skill in baseball starts from the ground up. So lower-body exercises are critical if you want to add hitting power or velocity to your throws.

Choose 2: 3-4x6-8

Rotational Core Exercises

The main skills in baseball are highly rotational. Med ball exercises that closely mimic the rotational moves performed when hitting and throwing should be the focus of your core training.

Choose 2: 3x10-12

Hip Exercises

Hips are often the most neglected area in baseball strength training. The most powerful muscle group in the body, the hips are the gateway between the lower and upper body. If you ignore them, your hard work on other areas of the body will be negated.

Choose 2: 3x8

Upper-Body Exercises

While most athletes make their upper bodies a major focus, this is actually the last piece of the puzzle. The major goals for upper-body training are to develop strength for power transfer from the rest of the body, and to limit the risk of injury. For baseball players, it's better to stick to bodyweight exercises than to lift heavy weight.

Choose 2: 3x10

Eric Bunnell
- Eric Bunnell has coached college baseball for nearly a decade. He currently works with infielders, catchers and base runners at Lake Erie College in Painesville,...
Eric Bunnell
- Eric Bunnell has coached college baseball for nearly a decade. He currently works with infielders, catchers and base runners at Lake Erie College in Painesville,...

Featured Videos

Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 198,828
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 399,142
Path to the Pros 2015: Shaq Thompson Path to the Pros 2015: Shaq Thompson Views: 77,649
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,321
Drew Brees Will Not Be Denied Drew Brees Will Not Be Denied
Views: 12,224,126
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,467
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,921,007
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,202,163

Load More
More Cool Stuff You'll Like
2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

10 Biceps Exercises Better Than Traditional Curls

10 Biceps Exercises Better Than Traditional Curls

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

Build Big Trap Muscles for More Powerful Shoulders

Build Big Trap Muscles for More Powerful Shoulders

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

Perfect Planks: How to Make this Classic Exercise More Effective

Perfect Planks: How to Make this Classic Exercise More Effective

Build Elite Strength With This Training System

Build Elite Strength With This Training System

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

Heavy Rope Workout for Big Gains

Heavy Rope Workout for Big Gains

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Building Brakes for More Speed

Building Brakes for More Speed

YardBarker