The goal of every baseball squad is to stay healthy throughout the season, because it definitely improves the odds of being successful. Easier said than done.

What baseball lacks in the physical demands of other sports it makes up for with a marathon season. That’s why, according to Gene Coleman, Houston Astros strength and conditioning coach, maintaining strength is essential, especially in the shoulder area.

“The whole purpose is that you have to set the scapula to have a solid base for your arm to throw, and [the Seated Row] helps with that,” he says.

Try Coleman’s Seated Row once a week to maintain a rocket arm throughout the season.

Seated Row
• Assume position on Seated Row platform with slight bend in knees; hold handle set in low position
• As you pull handle to waist, pull shoulders back and push chest forward while arching back
• Return to start position with arms fully extended
• Repeat for specified reps

Sets/Reps/Rest: 3×8-10/60 seconds rest
Coaching Points: Keep head and chest up // Go through the full range of motion // Avoid rocking body forward and back