Baseball Players: Throw and Hit Harder With Med Ball Exercises | STACK

Become a Better Athlete. Sign Up for our FREE Newsletter.

Baseball Players: Throw and Hit Harder With Med Ball Exercises

April 5, 2013 | Phil Tognetti

Must See Baseball Videos

Old-school baseball workouts called for running poles and long distances to improve fitness and conditioning. However, this type of aerobic training does nothing for a ballplayer looking to improve his hitting and throwing power. To improve these vital skills, you need to develop your rotational power with med ball exercises.

The mechanics of pitching and hitting make baseball a rotational sport. Incorporating a variety of med ball exercises as conditioning drills can help any baseball player develop better rotational power by increasing core strength and coordination. In other words, med ball exercises will help you transfer the strength and power you have in your legs through your torso and into your upper body to enable you to throw harder or swing faster. (See also Top 5 Explosive Med Ball Exercises for Baseball Players.)

Here are five medicine ball exercises that will help you develop rotational power and quickness that translate directly to the baseball diamond. Try them out during your next training session.

Med Ball Rotational Throw

Split-Stance Med Ball Rotational Throw

Med Ball Slam

Med Ball Rotational Slam

The game of baseball demands quick bursts of speed followed by long periods of rest. So, be sure to include appropriate rest periods between sets. You should perform one to three med ball exercises per training session for three to four sets of five to 10 reps per exercise. Rest for 60 seconds or until full recovery between sets. Good luck!

Phil Tognetti
- Phil Tognetti, CSCS, is a strength and conditioning coach with Max Performance, a sports performance facility in Colorado Springs, CO. A former college baseball...
Phil Tognetti
- Phil Tognetti, CSCS, is a strength and conditioning coach with Max Performance, a sports performance facility in Colorado Springs, CO. A former college baseball...

Featured Videos

Quest for the Ring: Duke University Views: 70,557
Path to the Pros 2015: The Journey Begins Views: 19,026
Quest for the Ring: University of Kentucky Views: 78,399
Load More


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


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

More Cool Stuff You'll Like

4 Deadlift Variations to Increase Your Pull

The deadlift is often considered one of the fundamental exercises for developing the strength of an athlete. Although very taxing on the nervous system,...

12-Week Resistance Band and Chain Workout

How Often Should You Vary Your Exercise?

Mike Boyle: 4 Small Muscles That Can Lead to Big Gains

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Build Max Power With These Pulling Exercises

How to Design a Greco-Roman Wrestling Training Program

Reach New Training Heights With Resistance Band Exercises

Improve Your Squat Depth With 5 Easy Warm-Up Exercises

Improve Soccer Agility with Lateral Strength Exercises

A Better Way to Train Your Core

Mike Boyle's 5 Tips for More Effective Workouts

6 Gym Machines That Are Actually Worth Your Time

Increase Your Explosiveness with the Power Curl

Make Lifts More Challenging With Resistance Bands

10 Ways to Get Stronger With a Sandbag

7 Best Lower-Body Strengthening Exercises

3 Nordic Hamstring Curl Exercises to Boost Your Performance

3 Post-Activation Potentiation Combos for Explosive Strength

12 Strength Moves from NFL WR Harry Douglas's Full-Body Workout

Never Bench Press With Your Feet in This Position

4 Lifts to Build Wrestling Strength

Use Eccentric Lifts to Increase Size and Strength

7 Strategies for Faster Workout Recovery

The Best Single-Leg Exercises for Youth Athletes

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Putting Together an Off-Season Workout for Point Guards

Dominate Your Bench Test With This Strategy

Perfect Your Squat Technique With the Unloaded Squat

4 Simple Golf Core Exercises to Increase Your Driving Distance

These 3 Single-Leg Movements Will Improve Your Squat Technique

7 Ways to Work Out Competitively Without CrossFit

Master the Lateral Lunge to Improve Your Hockey Stride

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Develop Core Strength for Throwing

How NOT to Perform a Pull-Up (With Fixes)

Kyle Lowry's 12-Week All-Star Training Program

7-Exercise Core-Blasting Workout

4 Exercises to Build True Lacrosse Power

3 Tricks for a Stronger Front Squat

How Functional Training Has Overly Complicated Strength Training

Prevent ACL Injuries With This Exercise

5 Exercises to Develop Soccer Power

Posterior Chain Fixes to Improve Your Game