Baseball conditioning is unique. Baseball is primarily unilateral and rotational with high force production. Heiden jumps and reverse lunges (though less rotational) are a good examples of this. Baseball training needs to account for this with non-traditional approach through tools like medicine balls and rotational cables. These articles cover some key training points from some of the top strength and conditioning experts:
- Offseason workout for baseball players from the Baseball Strength and Conditioning Society and another offseason program recently published in a medical journal. The society also tells what exercises baseball players should do
- Simplifaster has a guide to upper body training for baseball
- Driveline lays out baseball exercises
- Zach Duchant’s in-season training tips and a podcast overview of his key baseball training points
- Eric Cressey did an interesting podcast on whether pitchers should bench and offers interesting alternatives and Trend Athletics answers the question of whether pitchers should train overhead. BDG explains why curls should be part of thrower’s conditioning
- S&C and transfer to baseball
- Cressey on forearm, wrist, hand strengthening is interesting especially the use of Indian clubs. Start at 16:40 in the podcast
- He also has some great advice on how to change training throughout the year
- Cal Dietz Triphasic Baseball Training book and GOAT performance drill
- Verkhoshansky jump progressions (non-baseball specific)
Baseball conditioning requires some tweaks from traditional conditioning to product arms and spines, which take the most stress from the sport during throwing and hitting respectively. Goblet squats can replace traditional squats to lower pressure on the spine. Landmine presses can do the same as an alternative to military presses to better protect the rotator cuff.
Monster Baseball 