How to Get Stronger for Baseball

Baseball is not a sport that requires its athletes to have chiseled physiques. Though more muscles can help you hit and throw the ball further, having a stronger body does not improve your hand-eye coordination, which is integral to success in baseball. Strength in baseball also varies by position. A pitcher or middle infielder, for example, shouldn't try to bulk up because it will limit his dexterity. Hitters, however, can add muscle to be more explosive at the plate.

Instructions

    • 1

      Build core strength through planks. Core strength, or the strength of your trunk itself, is important because your power begins in this area and a strong core can also prevent injury. To execute a plank, lie on your front and lift yourself off the ground to rest on your elbows with your toes also touching the ground. Hold a straight posture for 1, then 2, then 3 minutes at a time. Side planks are similar in nature, except your hip points downward.

    • 2

      Throw medicine balls with a partner to improve your core strength. Select a medicine ball that you can comfortably lift but that is not too light. Lie on your back with your knees bent, and holding the ball on your chest. Sit up and push the ball forward to a partner standing several feet away. When he throws it back to you, lower your shoulders back down and repeat the exercise.

    • 3

      Use a squat machine at a gym to build muscle in your legs. Regardless of your position, having strong legs will help you be quicker and more powerful, as swings and throws alike involve your legs. You should be able to eventually squat well over your body weight, but to begin, set a weight on the squat machine that is roughly 75 percent of your weight. Hold the bar and bend at the knees, then push back up. Repeat this exercise in intervals.

    • 4

      Lift free weights in a number of different ways to strengthen your arms, especially if you're a hitter. Curls and lifts are ideal for promoting arm strength. Select a free weight and while sitting on a bench and holding your elbow at your hip, lift the weight from your knee to your shoulder to build biceps strength. To work your triceps, stand with your arms straight up and bent at the elbow so you can touch the rear of each shoulder. With a barbell in each hand, lengthen your arms one by one.

    • 5

      Play long toss with a teammate to build strength in your arm. Long toss is a strength-building method used by Major League Baseball players and it's simple because it doesn't involve a weight room. Long toss is playing catch but at long distances. Throw a ball as far as you can comfortably; you should begin to play catch at this distance. Over time, your arm strength will improve and you will be able to throw greater distances.