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The 5-Tool Baseball Player Workout

This MLB training routine will make you a baseball jack-of-all-trades.

Tool 1: The Workout for a Cannon Arm

“Being able to keep runners from taking extra bases, and out of scoring position, is a physical advantage every players wants,” says Eddins. “It’s also a mental advantage as well.”

A variation of push-ups, aided with a medicine ball, is great for building up a strong upper body. Start off with your arms shoulder-width apart with one hand on the ball, alternating side to side.

Immediately after, do some overhead wall ball throws, with your feet spread apart using a (8-12 pound) ball. Use both hands and keep the ball above your head at all times.

Starting Out: Upper-Body Strength

Alternating one-arm push-ups: 3 x 8-12 reps

Overhead wall ball throws: 3 x 15 reps

Skill Work: Long Toss

To increase your distance throwing, long toss is considered one of the best drills to build arm strength. The following is a three-week program keyed on increasing distance:

Week 1 (Throw 3 times per week)

1. 3 minutes at 60 feet Rest 3-5 minutes

2. 3 minutes at 75 feet with a crow hop 

Week 2 (Throw 3 times per week)

1. 3 minutes at 60 feet

2. 3 minutes at 75 feet with a crow hop

3. 3 minutes at 90 feet with a crow hop. Rest 3-5 minutes between sets 

Week 3 (Monday and Friday)

1. 3 minutes at 60 feet

2. 4 minutes at 75 feet with a crow hop

3. 3 minutes at 120 feet with a crow hop (Tuesday and Thursday) 45-180 feet x 12 minutes (Wednesday) 45-90 feet x 10 minutes

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