10 Best Baseball Workouts for Hitting Power

Baseball is a highly demanding game when it comes to strength. Any individual going for the game needs a lot of stamina to carry on the sport. The sports person needs to follow a particular workout routine so that the body quickly aids the sport. Even in case of injuries during the game, a good workout helps bring in the recovery.

In this article, we will discuss the 10 Best Baseball Workouts for Hitting Power and various aspects related to it.

10 Best Baseball Workouts for Hitting Power:

Although there are a whole lot of exercises that can help in hitting power. But here we are discussing the main workouts for baseball hitting which are easily available for anyone:

1. Plank:

Games are mostly about stamina, strength, and stability and baseball is no exception in this case. Planks are a very good exercise when aiming for good hitting power.

It helps in building a strong core which helps make the individual quick in hitting the ball. For doing the exercise lie down on the floor keeping your back towards the ceiling.

Balance on toes and elbows. Keep the body rigid and tight. Repeat 10-15 times and then return to the initial position. this is one of the best baseball players’ workouts which they use to train themself.

2. Foam Rolling:

This is the second-best type of workout for baseball players. This is an excellent option to target soft muscle tissues and make them tight. Foam rolling acts as a soft tissue massage.

Foam rolling is an ideal option to aim various muscle groups. For doing the exercise, place the foam roller under the target muscle group.

Then roll back and forth slowly for 60 seconds. Roll just on the muscles, and avoid massaging the bones.

3. Goblet Squat Workout:

This exercise aids lower-body strength for doing this exercise: a barbell or kettlebell next to the chest with the palms. this exercise is mostly done at home, gym, or any place. that’s why it is also called baseball workouts at home.

Make a squat position. When transitioning the equipment should hit the stomach. Elbows should touch the knees. Repeat 5-10 times.

4. Medicine Ball Rotational Throw:

This exercise helps in releasing energy from the hips. This energy has an essential role to play in a baseball game.
For doing the exercise, stand straight near a wall. Hold the ball at waist level with a tight grip.
Turn 180 degrees from the trunk of the body then throw the ball from one side to the other and keep catching from one hand to the other. Repeat 10 times.

5. Leg Cradle Workout:

This is another strength-increasing exercise. It ensures the strengthening of muscles, which is highly required for baseball sport.

For doing the exercise, make a squat position, lift your right foot off the ground, and balance on the left knee.

Place the right hand on the right knee and the left hand on the right ankle, the right knee should be raised to the chest.

While doing this, take a step with the other foot. Wait for a few seconds and return to the initial position. Repeat 10 times.

6. Band Face Pulls:

This exercise targets the muscles from the upper back to the shoulder blades. If these muscles are weak it gives more place to injuries. For doing the exercise, extend the arms outside in front of the face and hold the rubber tube with them.

Keep the thumbs pointing up. Shoulder blades should be pinched and hands at this time need to be pulled towards the face. Keep repeating 15-20 times.

10 Best Baseball workouts for Hitting Power

7. Lateral Bound:

To target the lateral leg strength this exercise is a plus. These muscles play an important role in fielding. For doing the exercise, stand on the right leg.

Then laterally jump on the left leg and land on the same foot. Quickly jump onto the alternate side. When done on both sides it’s a complete repetition. Repeat 15-20 times.

8. Deadlift:

Targeting one of the largest body muscles i.e. glutes this exercise is a must for including in baseball workouts. These muscles support the batting process. This one exercise is used for baseball weight training.

For doing the exercise, place the barbell in front and the feet width apart, the toes should be under the bar, and select the plate weight as per capacity.

Now make a squat position pick up the bar and transition to standing straight. Wait for a few seconds and return to the initial position. Repeat as per capacity.

9. Torso Track:

Concentrate on breathing and hold the handles of the torso track tightly.
Glide forward conveniently keeping the spine safe.

Adding tension chords will increase the benefits manifold. For doing the exercise push to its maximum then wait for a few seconds and then return to the initial position.

10. Vertical leg crunch:

This is another muscle-targeting exercise. For doing the exercise lie down on the floor and extend the legs keeping the knees crossed. Swiftly place the hands under the head.

Rise the chest towards the feet. Legs should be kept static. Stay in the same position for a few seconds and then return to the starting position. Repeat 10-12 times.

The Bottom Line:

As discussed above 10 Best Baseball Exercises for Hitting Power brings in various exercises which can help in getting strong muscles and increased stamina.

As the power baseball game demands a high level of strength, one can choose out of these options and enjoy the benefits.


The different muscles that help in hitting the baseball harder are:

  • Glutes
  • Hamstrings
  • Core etc.

Yes, strong abs do provide support in baseball. It aids the various movements and provides stability to the spine. The resistance and the stamina of the body highly depend on strong Abs.

Strong legs aid a hard throw of the baseball. While throwing a ball, collecting power from the legs plays a significant role. This energy travels from the legs to the arms and affects the throw positively.

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