7 Best Exercises for Baseball Players

Get stronger and go longer on the diamond with seven of the best exercises for baseball players.

Yadier Molina
With travel baseball season in full swing, you may be inclined to scale back your off-the-field training regimen.

Maybe you're fatigued after playing a full high school season. Perhaps you're dealing with a few bumps and bruises or another nagging injury.

You know that EvoShield has you covered with their innovative line of protective gear and apparel, including compression sleeves, batting gloves and wrist guards, which not only offer protection and comfort but are designed to make you faster and stronger.

EvoShield is fulfilling its promise to make baseball players better. What are you doing to elevate your performance?

Step up your game this season by performing the following exercises, chosen by baseball experts to meet the needs of the game:

Med Ball Overhead Stomp

Recoiled Slam

This exercise reinforces the action of pushing through the ground to generate power to drive the ball. The ability to produce power from the ground translates to increased velocity for pitchers and added pop at the plate for batters.

  • Stand with your feet hip-width apart holding a med ball at chest height with your arms extended.
  • Rise onto your toes, lift the med ball overhead and slam it straight down, generating power through your hips and core.
  • Catch the ball off the bounce and set up for your next rep.

Sets/Reps: 3x8 (8- to 10-pound med ball)

Med Ball Rotational Recoiled Shot Put

Med Ball Recoiled Shot Put

This one mimics the action of throwing a baseball and rotating your hips and extending your arms to swing a bat.

  • Stand with your left side facing a wall about 10 feet away.
  • Hold a med ball with both hands in front of your right shoulder.
  • Step your right foot behind your left leg and step toward the wall with your left foot.
  • Drive through your right hip and explosively throw the med ball at the wall with your right arm.
  • Catch the ball off the bounce and set up for your next rep.

Sets/Reps: 3x3 each side (4- to 6-pound med ball)



Heidens are an exceptional exercise for developing an explosive first step, which translates to several aspects of baseball performance: getting out of the batter's box on contact, stealing a base, fielding ground balls and tracking fly balls in the outfield.

  • Stand on your left leg with your hips and knees slightly bent.
  • Extend your left hip, knee and ankle to jump laterally to the side.
  • Land on the ball of your right foot with your hips and knees slightly bent to absorb the impact.
  • Immediately push through your right leg to jump in the opposite direction.
  • Continue jumping from leg to leg to complete the set.

Sets/Reps: 3x6 jumps each leg

Single-Arm DB Snatch

Another great exercise for training your lower body to generate power, the Single-Arm DB Snatch is a safer variation of the Barbell Snatch.

  • Assume an athletic stance with your feet shoulder-width apart holding a dumbbell in one hand between your knees.
  • Hinge your hips and slightly bend your knees to swing the dumbbell between your legs.
  • Extend your hips and knees to drive the dumbbell up, allowing momentum to carry it over your shoulders while keeping it close to your body.
  • Punch your fist to the ceiling to flip the dumbbell over your hand as it travels overhead. Hold for one second.
  • Lower the dumbbell to shoulder level and then to the starting position.

Sets/Reps: 3x6

Reverse DB Lunge

Reverse DB Lunge

Cleveland Indians pitcher Josh Tomlin performs a Reverse DB Lunge.

The Reverse DB Lunge is an ideal exercise for building leg and hip strength and for developing connectivity between the lower and upper body for a greater transfer of energy when throwing or hitting.

  • Stand with your feet hip-width apart holding a dumbbell in each hand at your sides.
  • Take an exaggerated step backward and lower into a Lunge until your front thigh is parallel to the ground.
  • Keep your front knee behind your toes.
  • Drive through your front leg to stand up to the starting position.

Sets/Reps: 3x6 each leg

Glute Bridge

The glute muscles are an often overlooked source of power. Training your glutes to fire with exercises like the Glute Bridge can deliver all-around power to your game.

  • Lie on your back with your knees bent, heels on the floor and arms to your sides.
  • Drive your hips up to form a straight line from your shoulders to your knees.
  • Hold for two counts.
  • Lower your hips to the ground and repeat.

Sets/Reps: 3x10

Single-Arm Incline DB Press

The Single-Arm Incline DB Press strengthens the chest, shoulders and triceps. The single-arm variation forces you to activate your core muscles while resisting the urge to rotate your body when pressing the dumbbell.

  • Assume position on an incline bench holding a dumbbell in your left hand.
  • With your right arm extended straight above your chest and shoulders, drive the dumbbell toward the ceiling until your arm is fully extended.
  • Lower the dumbbell with control to the start position. Repeat for specified reps.
  • Perform set with your right arm.

Sets/Reps: 3x5 each arm

Photo Credit: Getty Images // Thinkstock