Form Fitness: Sport-Specific Workout: Baseball/Softball

This workout is for athletes looking to improve bat speed and to throw the ball  with more velocity. Baseball and softball are sports in which you need complete rotational power. The key is a deep-core muscular engagement as well as a strong foundation. Let’s get started.

Baseball specific workout

Warm up:

  • 2 sets of 15 body weight squats
  • 2 sets of  15 push ups



3 sets of reverse lunges with spinal extension (8 lb. Medicine Ball)

Step back into a lunge. Hold that lunge. Raise the Med ball over your head with both hands. Draw your abs in tight and lean back slightly. 6 reps on each side.

3 sets of rotational push ups

This is a standard push up except that when you push your body up from the floor, lift one hand and raise it towards the ceiling. All of your weight will be on the other hand in a side plank position. Arm locked out.

3 sets of single leg dumbbell shoulder presses

Lighter weights. Balance on one leg. Do a 10 shoulder presses on one leg. Balance     on the other and do 10 more reps for a total of 20 reps

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