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4 Responses to “What are some really good drills and exercises i could do to get ready for baseball?”

1. bean2042 on October 1st, 2007 at 5:56 am

   go out and run some go to the field and throw

2. Finbar C on October 4th, 2007 at 1:33 am

   For agility get three gones or something similar and set them in a straight line. Set the first right next to where u are going to start. Set the next 2 five yards away form each one still in a straight line. Run from the first too the second and back then from the frist to the third and back. This is what MLB players do in spring.

3. Gino on October 5th, 2007 at 10:27 pm

   swimming for general shape, cross country/nordic trak for legs & arms & cardio, fielding & hitting a gazellion balls!

4. XFactor on October 8th, 2007 at 7:45 pm

   You’ll want to do full body exercises. There’s no slow heavy movements in baseball, so lifting heavy weights - besides getting a general level of fitness (and maintaining that fitness) before working towards a more specific level of fitness - makes little sense. You’d just be wasting time. You want to work on being explosive! Tax the same system you’ll be using on the field.

   All workouts should revolve around variations of - and please note there are 20-80 variations of - the following…

   Squat (or quad dominant exercises)
   Deadlift (or hip dominant)
   Push Press (vertical press)
   Power Clean and Power Snatch (Olympic Lifts)
   Pullups (Vertical Pull)
   Pushups/DB bench (horizontal press)
   Rows (horizontal pull)

   Typically we will use a weight between 45-65% of a 1 rep max aimed an optimal bar speed and controlled, not slow and controlled. In order to gain fast-twitch a muscle must be exposed to that type of recruitment.

   You have to find the right balance between weight on the bar and bar speed. Too heavy a weight and bar speed is very slow. Too light a weight and not enough resistance. The key is developing the ability to generate force.

   Typically this happens using a weight between 45-65% of a 1 rep max.

   So as an example:

   Monday:
   Front Squat
   Dumbell Shoulder Press
   Pull Ups
   Dumbbell bench
   Core stuff

   Tuesday:
   Hitting/Fielding and Running

   Wednesday:
   Power Cleans
   Jumps Squats
   Jump Shrugs
   Bent Over Row
   Core Stuff

   Thurday:
   Hitting/Fielding and Running

   Friday:
   Squats
   Deadlift
   Chin-ups
   Reverse Flyes
   Core Stuff

   Now for core stuff, core postural holds such as planks, side planks, tables and bridges + medball exercises (Make sure you’re using a ball that’s not too heavy. If you train yourself to be slow, you’ll become slower [which means losing velocity both throwing and hitting]) has a good exercise
   Also has good medball excercises, especially at 1:39
   And the ones on this video

   You really want to work the specific movement patterns that are in baseball. This will transfer over to the field.

   Also, visit this as to why doing sit ups are largely a waste of time.

   Also, keep in mind that proper post-workout nutrition helps speed recovery so you maximize your training sessions and are fresher for the next one.

   The general rule of thumb is a 2-1 carb to protein ratio within 30 minutes following your training session.

   This can come in the form of a drink or whole food, but since most people do not like to eat immediately after their workout and are usually away from home when training, the drink is easiest way to get these nutrients.

   In addition, the drink is absorbed by the body quicker than most foods.

   To help give you the edge getting to first, and then on the base paths (as well as fielding, etc…), sprints are great. You’ll have to work the anaerobic system the most. I’d suggest doing ultra-short interval training.

   3 sets of 5 repetitions of running 20 meters at 100% intensity, with a 25 second break inbetween each rep (to minimize fatigue), and after every set, walk for 2 minutes.

   Then 4 sets of 5 reps of running 10 meters at 100% intensity, with a 20 second break inbetween each rep, and jog 2 minutes between sets.

   Finally, 2 sets of 10 reps of running 10 meters at 100% intensity with a 15 second break inbetween each rep, and jog 2 minutes between each set.

   If your performance begins to deteriorate, the set should cease and the two-minute break should begin.

   And you should also do some aerobic fitness as well (ie. running long distances, try to run continuously for 60 minutes. Start off at first at a pace quicker than a walk, and do that for 60 minutes, then keep increasing the speed as the weeks go by), as it helps in quicker recovery from and increases the capacity to perform skill trials at practices, as well as increases mental alertness and tolerance to heat. This will especially be helpful when it’s the bottom of the 7th on a hot day when you’ve been running after foul balls and running the bases. You want to be alert, you want to be both physically and mentally ready.

   Now, for the first 4-7 weeks, just a general work out to build a good level of fitness is needed, but after that, any more strength gains would be useless and potentially counter productive. After building a good level of fitness, start working on sport-specific fitness (while still maintaining general fitness) like those listed above. I’d also suggest looking at

   Make sure you do a dynamic warm up before you excercise, and before you play in any sport, as stretching reduces speed, strength, and force production, and doesn’t decrease the risk of injury (it can actually increase it).

   What you want to do then is a dynamic warm up:
   High knees
   Butt kickers
   Side shuffles (feet nearly touch in between each rep)
   Backwards running
   Lunges (get low)
   Karaokes
   Arm Swing, circles
   Running, sprints
   Push ups

   Or if you live close enough, a hot 10 minute shower. The goal is to raise the body temperature 1 - 1 1/2º C.

   Best of luck. Remember, if you’re lifting slow and heavy, you’re training your body to be slow.

   Finally, remember! If you have the chance to hit off the tee, take ground balls, fly balls, or live hitting, TAKE that chance rather than working out. Hitting is a skill. Perfect that skill using great mechanics.

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