Bowflex Baseball Workouts

Improve Your Sprinting Ability on the Baseball Field With These 3 Baseball Workouts

If you're gearing up for a season of baseball, one thing that you will want to be paying attention to is your sprinting ability. One incredibly important element for success is being able to have a fast start as soon as you hit the ball so that you can make it to first base without getting an out. Bowflex com Store  

Being able to generate maximum force and get to top speed then is clearly going to be the absolute most important skill you need to possess. Fortunately, with your baseball workouts you can do just that.

Let's take a quick peek at how you should formulate your sprint baseball workouts to see optimal progress.

Know Your Sprint Time

The first thing to consider is your sprint time. When looking at the sport of baseball, you aren't going to be sprinting for long at all. Likely just 10-15 seconds until you get to first base, so you'll want your baseball workouts to be the same.

These aren't going to be long sprints but you must go max out.

If you want to really intensify them, consider doing them on a hill for added challenge.

Make Sure You're Rested Sufficiently

The second thing that you should consider is how much rest you should take between intervals. Since you are looking to run at a top speed capacity here and you will have more than sufficient rest times between sprints when actually out on the baseball diamond (in most cases), you don't really need to set a time limit for this.

Aim for 1-2 minutes, but if you do need to rest longer, so be it. It's more important that you're well rested than going again but only being able to sprint to maximum capacity.

Perform Enough Repeats

Finally, the last thing that you need to make sure you're doing is performing enough repeats. Since the sprints are shorter themselves, you want to be performing enough of them to get good results from the session.

Bowflex Baseball Workouts

Aim for at least eight sprints, if not moving up to the 10-12 range. This will ensure that you are able to see quick performance improvements from your baseball workouts, leading to optimal playing gains.

Also make sure to keep these sessions limited to about twice per week as well. This will ensure that you aren't going to risk overtraining and start seeing decreases in performance because of it.

If you can start doing these sprint baseball workouts regularly, you can feel confident that you will notice a big difference when you get out onto the field.

Improve Your Shoulder Strength on the Baseball Field With These 3 Baseball Workouts

If you're involved in the sport of baseball, one thing that you should be taking seriously is your shoulder strength. Baseball workouts are a great way to improve shoulder strength, which will not only help you swing the bat faster, hitting the ball further when you do, but also help keep you injury free as well.

Bowflex Baseball Workouts

Shoulder strengthening exercises won't take all that long to do therefore are an easy add to the baseball workouts you're already doing.

The shoulders can become quite taxed when playing multiple games or having numerous training sessions, so it's important that you do devote some time to generating and developing this muscle in the upper body.

Let's look at some of the top shoulder strengthening exercises to do.

Shoulder Press

The first exercise is the compound movement that should be added to any shoulder workout. This one will target all heads of the shoulder muscle very well and help you hoist more weight overall, therefore developing maximum power.

When doing the shoulder press exercise, press the weight up over the head but make sure that you never lock the elbows into position. This will help you avoid placing excess strain on the arms, leading to injury.

Pause at the top and then lower back down in a smooth and controlled movement pattern. Aim for 10-12 reps and do two to three sets per workout.

Lateral Raise

The second exercise to add to your shoulder workouts is the lateral raise. Lateral raises are great for hitting the side deltoid in isolation, so can help bring up any strength deficiencies you may have. This exercise will place the body in a slightly weaker position, so don't get discouraged if you have to lift a lighter weight while doing it.

Perform 12-15 reps each set, doing two sets per workout.

Front Raise

Finally, the front raise is the last exercise to add to your shoulder workout. This one will target the front deltoid, which is the one that is more likely to cause pain throughout your training. Most people are also even weaker in this deltoid compared to the lateral deltoid, so again, use a light weight when first starting to assess your strength level. Going to heavy at first could seriously stress the muscle, potentially causing great damage or strain.

Perform 12-15 reps per set of this exercise as well, doing two sets so that both components of the shoulder muscle are well balanced.

So there you have the main exercises to include in your shoulder workout. Do these two to three times per week and you'll reduce your risk of injury while improving your hitting speed.

Baseball Workouts to Improve Youth Pitching

Developing baseball workouts for pitchers in youth baseball training is difficult, simply because you don't want to overwork a young pitcher's arm. Preventing injury is why Little League pitch counts are so strict. However, pitchers do need to practice so they can have confidence on the mound.

The first thing to consider before setting up a baseball workout for pitching is how much the player has or will pitch during the week in actual games. If games haven't started, the pitching training can be more intense. Most pitching training will occur during the off season. This is why a year-round pitching program is so important.

Here are three pitching drills that can be done regularly, without too much concern for stressing the arm.


Have the pitcher pretend to throw the ball in slow motion. Watch his mechanics and make corrections as necessary. Once corrected, have him repeat the motion repeatedly until he is no longer making the mistake. Watch for arm position (throwing down), rotation (is there too much or too little), and foot position. Make sure the pitcher can make his moves mechanically correct and with control.


Have the pitcher walk to the mound as if he is preparing to pitch. Let him get the feel of the mound and what the field looks like from the mound. Have him practice a mound approach that is uniquely his. Tell him his mound approach should always be similar to keep the other team guessing. He shouldn't vary his mound approach based on his mood. His movements should not give anything away. Have him get into the mental state that makes him feel confident about pitching.


So many times a pitcher is taken out when he is pitching well, because of pitch count and the coach's strategy. The pitcher needs to understand the rules so he isn't mentally affected by this. Also, the balk rules can be relatively complex when a pitcher tries a pickoff from pitch stance. Whether the pitcher is left or right handed can affect the balk call. Make sure the young pitcher knows his Little League rules for pitch count, and that he understands what constitutes a balk and how to prevent that call from the umpire.

These three baseball workouts for pitchers will help the young pitcher be more confident when he gets to the mound in a game.

In order to be the best possible baseball player, training should happen year-round and be a joint effort between the coach, the player and the parents.

5 Baseball Workout Tips To Maximize Your Performance

If you are training to be a better baseball player you can't just walk into the gym and wing it.

You need to have a plan.

Better yet, you need to have a baseball-specific plan.

That's because your strength training for baseball should do more than just give you bigger, stronger muscles.

It should also focus on evening out the muscle imbalances that are caused with doing the same movements (throwing and batting) thousands of times each season. Your strength training should help loosen up tight muscles and strengthen weak muscles so that your technique is maximized.

As a Sports Performance Specialist, I have had great results building better baseball players by adhering to these following principles when strength training:

Get the Posterior Chain Strong The posterior chain is a group of muscles on the back of your body that are comprised of the mid back, low back, glutes, hips and hamstrings. This group of muscles work together to give you power when batting and throwing. The general rule when setting up workouts for baseball players is to include a lower body compound exercise such as a Trap Bar Deadlift or a Safety Bar Squat (The Safety Bar is awesome for baseball players because it doesn't put stress on the shoulders), a 1-leg exercise that focuses on the quadriceps, a hip dominant exercise and a rotational core exercise.

Use a Foam Roller This is my secret weapon for getting baseball players loose and ready to play. It also helps your overall strength gains throughout the year because when you get more blood flow to your muscles you recover better from strength training. In turn, you develop more absolute strength. Baseball players should foam roll the Piriformis (glute area muscle that helps you step into a pitch) and your Ilio-Tibial (IT) Band. Basically, it means you need to foam roll the hips, glute and outside of the thigh. Baseball players should also foam roll the Thoracic area of the back as well as the posterior deltoids (back of shoulders).
Train the Brachialis Muscle Baseball players are notorious for developing elbow injuries. This is especially true for pitchers who repeatedly throw high velocity pitches and breaking pitches, which cause torque on the elbows. This is why so many baseball pitchers wind up having a Tommy John surgery, which replaces the medial ligament in the elbow with a tendon from somewhere else in the body. The good news is you can avoid elbow throwing injuries by getting the Brachialis (forearm muscle) strong. The best way to do this is with some sort of Hammer Curl. A Hammer Curl is any type of unilateral curl that allows you to keep your thumb up as you curl the weight.

The Medicine Ball is Your Friend I always have my baseball players perform medicine ball exercises during the preseason so that they can increase explosive power for throwing, running and batting. To do this, I have them perform various lying, kneeling and standing exercises with a medicine ball. Two of the best exercises for baseball players are Soccer Throws and Sideways Wall Throws. These two exercises give a fantastic explosive core workout and train the Internal Obliques muscle group that is so important to overall power as an athlete. BUT... the preseason is best done for only 6-8 weeks prior to the start of the season. In other words, Medicine Ball and other power training exercises are best done for short periods of time... not year round. The bulk of the time should focus on building a foundation of strength from which you build speed and power around.

Train Over Your Head One of the silliest things we've dealt with when training new baseball athletes at our gym is their coaches instructions that they are NOT to do any exercises that involve their arms overhead. They mistakenly believe that the players will get hurt by training any exercises over their heads. Listen, here's the truth... The only exercises that you may want to avoid overhead are the Snatch and the Clean and Jerk. These Olympic style lifts can lead to torque and injuries in the shoulders... especially when attempted by individuals who aren't properly trained nor experienced enough. Personally, I think Olympic lifts are useless for baseball players and won't use them with my players. Instead, exercises such as strict standing shoulder presses, overhead triceps extensions, and a Pullover machine are amazingly effective for creating a balanced group of muscles for throwing and batting. Bowflex com Store  

There are a ton more things you can to maximize your baseball performance through your baseball-specific workouts. Give these 5 tips a consideration when designing your baseball-specific workouts so that you avoid injuries as well as improve your game.