What are some top Baseball exercises?

Baseball is one of the most challenging sports in the world; the sport requires power, mobility, explosive performance, exercises, and speed. The sport demands are tedious, and they need intense training, going to gyms and injuries too! Don’t fret; you will have to undergo challenges before you become a champion. And yes, it is possible to train without injuries.

We all know that baseball players move in quick shots; this is why you need to improve your baseball player’s acceleration. It would be best to avoid exercises that put undue pressure on your shoulders because of the workloads you put there and focus on exercises that reduce the risk of shoulder wounds.

In this article, we shall discuss the top ten baseball exercises that will make you a more professional, more robust, and more powerful baseball player, but before we move on, do you know what great exercises baseball players do? If you don’t, here are some of its benefits:

1. The exercises train the entire body.

2. They strengthen, bolsters, and protect the shoulder.

3. They improve the mobility of the trunk, shoulder, and ankles

4. They improve explosive power

5. The exercises improve the mobility of the thoracic spine

Okay, let’s go to some of the top baseball exercises.

Lateral Bound

Lateral bound is an important exercise for baseball players; it helps build explosive lateral power on the legs, greatly on the bases, and the fielding.

To do this exercise:

Stand balanced on your right foot, firming the left foot on the ground.

Kneel slightly with the right leg, then jump laterally with your left leg, extend through your knee, ankle, and hip, then land on the other leg.

Make sure you maintain your balance, then repeat the same for the other side.

Do ten rounds per side.

Backward Lunge With a Twist

Another excellent exercise for baseball is backward Lunge with a twist; this exercise stresses the hip flexors giving you more rotational ability when playing baseball and reduces the risk of injury on the lower back. To do this exercise: Step back into a lunge with your left leg, then lean back narrowly as you reach your left arm upwards, then twist your trunk over your right leg.

Step into the next Lunge and do the same till you do for ten. Do ten rounds per side.

Medicine Ball Rotational Throw

This exercise improves the ability to store and releasing energy from the hips, which is vital when throwing a ball or swinging a bat. To do this exercise, stand three meters away from a wall, hold your ball at abdomen level, then rotate your trunk away from the wall, then throw your ball while rotating your hips powerfully towards the wall, then your arm followed by the ball. Catch your ball by putting one hand over it and the other behind it with your arm slightly bent. Repeat ten times, then switch to the other side and do the same.

Drop Lunge

Drop lunge is a baseball exercise that helps players to improve the flexibility of their hips and glutes, which is crucial in baseball movements. The exercise also enables players to increase their acceleration ability.

To do this exercise:

Turn your hips to the left side and reach back slowly with your left leg making sure your legs crossed each other effectively and the left toes are pointing to your right leg.

Swivel your hips to face the front again, then lower yourself slowly and squat.

Drive off the right leg and stand up; repeat it ten times.

Switch to the other leg.

Goblet Squat

If you are looking for the perfect exercise to help you develop power in the lower body, then the goblet squat is the perfect option for you. To do this exercise:

Hold a kettlebell with your hands against your chest, then squat by sitting your hips down and back, balancing your weight on your heels without lifting your toes.

Make sure your elbow touches your knees, and the kettlebell is touching your chest.

Rise and extend strongly through your hips.

Repeat ten times.

Leg Cradle

Leg cradle opens your hips and glutes, making batting, fielding, throwing, and all baseball movements easy. To do leg cradle:

Lift your left foot off the ground and kneel while standing on your right leg.

Lift your left knee to your chest, placing your left hand under your left knee and your right under your left ankle.

Stretch your left leg to your chest while squeezing your right glute, then take a step forward with your right leg.

Repeat ten times, then switch to another leg.

Reach Roll and Lift

The reach roll and lift exercise helps stretch the two vulnerable baseball areas – the shoulder and the upper back. To do this exercise, grab a physioball and start by squatting on the floor. Then sit back on your heels, extending your arms and placing the back of your hands on the ball, making sure your torso is parallel on the floor.

Roll the ball forward while keeping your head and neck neutral to your spine and your chest facing forward, and keep your hips back. Lift and exhale, holding the stretch for few seconds while keeping your hands on the foam. Return and repeat ten times.

Sprinter Starts

Sprinter starts exercise improves acceleration, a valuable baseball skill. To do the sprinter starts to exercise, sit in a pushup position and extend your elbows, then fire your legs explosively, use your arm for momentum, and sprint 10 yards away. Dive your feet in a piston-like motion on the ground. Rest for some seconds, then repeat.


We have discussed the 8 top baseball exercises. To be a successful baseball player, you must practice these exercises as they will improve your acceleration and flexibility, making fielding, batting, throwing, and other baseball movements easy for you. However, you might sustain injuries during these exercises, but that doesn’t mean you should give up.