Plyometric Exercises for Baseball

Plyometric exercises are those that improve muscle strength by using quick extension and retraction motions. In baseball, these motions play a part in almost every action, such as swinging a bat or throwing hard for a double play. So there is no doubt that plyometric exercises can become an essential training tool for baseball players, especially when they involve throwing heavy objects like a medicine ball.

  1. Medicine Ball Toss

    • Using a medicine ball for plyometric exercise can improve a baseball player's throwing. The medicine ball side throw, for instance, improves velocity in the sidearm throwing motion or bat swing. Begin by standing about four feet from a wall with your legs shoulder width apart. Stand perpendicular to the wall, with your non-throwing arm facing it. Hold the medicine ball with both hands and pointing toward the wall. Twist your hips as you pull the ball away from the wall and to your throwing arm's hip side.

      Once the ball is as far back as you can go without twisting your body, throw it underhanded to the wall and catch it as it bounces back. Once you catch it, repeat the throwing motion, again with little break between the wind up and throw. Be sure to tighten your abdominal muscles as you wind up and release. Repeat at least 10 times. If you don't have a sturdy wall available, have a partner catch the ball and throw it back.

    Explosive Start Toss

    • Outfielders and infielders alike can benefit from the explosive start toss with the medicine ball. The motion is similar to picking up a ground ball and throwing it for an out; the exercise can improve strength in the muscles needed for making the play. Begin by putting the medicine ball on the ground, with at least 10 yards of empty space in front of it. While standing up, put your hands on either side of the ball and keep your arms slightly bent. Squat down with your legs slightly more than shoulder width apart, balancing on the balls of your feet. Quickly pick up the ball to chest level, and throw it as far forward as possible. The throw should be so hard that you sprint forward a few steps as you release. Repeat 10 times, rest for a minute, and then repeat 10 more times for a set.