Drills to Get Stronger for Baseball

Strength can be an invaluable tool in baseball, but that doesn't mean a player should look like a bodybuilder. Huge arms may seem the most obvious way of getting a huge swing, but it has more to do with the twisting of the abdomen, a stern grip and strong legs than bulging biceps.

  1. Rotating the Abdomen

    • In a baseball swing the abdominals and lower back twist. This rotation is the basis for a strong swing. Hold out a weight between 6 and 12 inches in front of you as you stand with bent knees and your legs apart. Remain in that position as you twist from left to right, with your chin touching your shoulder each time.

    Upper and Lower Abdominal Muscles

    • It is also helpful in developing strength in baseball to have a strong upper and lower abdomen. Holding a weight out in front of you with your arm straight, lie on the floor with your knees up and bent in a right angle. Lift the top part of your body from the floor while keeping your back flat, so that you are only working your upper abdomen. Hanging leg raises are good for strengthening the lower abdomen. Hanging from a bar with your knees pressed together, lift your knees up just above the waist, and then lower.

    Legs

    • The legs provide the foundations for the abdomen to go to work. Place the balls of your feet on a step and slowly raise your heels until they are higher than your toes, then slowly bring them down. Repeating this motion will strengthen your calves. Using a leg press is a good way to develop your hamstrings and quadriceps.

    Hands

    • Another area often overlooked in baseball strength is hand strength. Adding exercises such as squeezing soft balls and wrist curls into your routine can help.

    Heavy Bat

    • A weighted bat can be an effective tool in building the power in your swing, but don't use the heaviest one available. It is important to replicate your normal swing when using a weighted bat. Speed is also important in building power, and slowly swinging a bat that is too heavy will make this impossible. A slightly heavier bat than the one you use in games is best.