Medicine Balls for Baseball Training

When you use medicine balls for baseball training, the workouts are designed to build explosive power as well as to convert strength to a sport-specific movement. These workouts are called functional training, because they involve the movement of several muscle groups on multiple planes. While medicine ball exercises are used in offseason and in-season baseball training, they are ideally tools for crossover power training. Once you’ve done basic conditioning, incorporate medicine ball exercises for your chest, abdominals, back, arms, shoulders and legs into your training regimen.

  1. The Equipment

    • The weight of medicine balls can range from 2 to 30 pounds. Baseball coaches will have several balls of varying weights to use for different exercises. For example, balls ranging from 4 to 10 pounds are typically used for throwing exercises. Use medium-weight balls of about 15 pounds to do movements involving rotation. For abdominal work, such as situps, you hold a heavier ball in the 20- to 30-pound range. If you’re going to throw the ball against a wall, you’re going to want a medicine ball that bounces. Use a hard ball as an elevated surface for pushups.

    Upper-Body Strengthening

    • Medicine balls are especially useful for dynamic upper-body motions. Pitchers can use a medicine ball to simulate the movement of a pitch. All players can perform medicine ball pushups in which they use the ball as a platform. One of the most effective and basic exercises is the throw, which helps to build explosive power and coordination. Find a concrete wall that won’t cave in if you throw a medicine ball at it. Stand perpendicular to the wall with your left side near the wall. Turn your shoulders to the right, reaching the medicine ball back with your hands. Press your right foot in the ground, contracting and loading your glutes. Rotate your hips toward the wall to initiate an explosive movement, followed by your trunk and arms. Throw the ball at the wall. Perform six throws on your right side and repeat on the other side.

    Rotator Cuff Training

    • Because rotator cuff injuries are prevalent among baseball players, coaches have their players use medicine balls to strengthen this part of their bodies. Although you may want to focus on your throwing arm, perform strengthening exercises for the rotator cuff for both left and right sides to maintain muscular balance. An example of a medicine ball exercise for your rotator cuff is an external rotation. Position yourself perpendicular to a partner standing 10 feet away. Put your forearm against your belly with your elbow flexed at 90 degrees. Hold the medicine ball in your hand. While keeping your elbow still, rotate your shoulder externally so your forearms move 90 to 120 degrees and toss the ball to your partner. Perform six to eight reps and repeat on the other side. Perform the exercise again, but reverse the movement of your shoulder. Use an internal rotation when throwing the ball.

    Benefits and Disadvantages

    • By using a medicine ball for baseball training, you learn to transfer force from the floor to the ball and use your trunk as the conduit. Exercises will condition your entire body, as well as strengthen your body in baseball-specific movements and patterns. The exercises are dynamic, so your muscles are contracting at speeds that equate to the speeds you’ll experience during game play. The disadvantages of medicine ball training are that you’ll need enough space for exercises as well as balls of various sizes.