Modern day baseball players are superb athletes.
Professional players tend to be lean (body fat percent of 8-9%) (2) and quick (under 7 seconds in the 60yard run) (2). As for strength training, studies have shown that baseball-specific program can significantly increase batting speed and striking power (3) as well as throwing velocity (6).
Power training (through plyometrics or ballistics for example) can increase a baseball player's speed and agility. It may also improve throwing and batting velocity over and above conventional weight training (7).
Shoulder injuries are a particular concern in baseball. Pitching (the overhand throw in particular) places an inordinate amount of stress on the shoulder complex (4). While strength conditioning can help to prevent such injuries, traditional weight lifting exercises may not be suitable in targeting the correct muscles or the correct movement patterns (4,5). Fortunately special exercises can be easily adopted into a baseball training program which help to significantly reduce the risk of overuse damage.
Take a look through the articles below as we uncover some of the key principles involved in the complete baseball training approach...