Professional Baseball Strength & Conditioning

Strength

Sliding Leg Curls

The sliding leg curl is a good, closed chain, hip dominant exercise that simultaneously works the muscles involved in knee flexion and hip extension, increases strength and improves coordination among the muscles of the posterior chain. This is a complex and extremely functional exercise when performed correctly in...

In the words Yogi Berra, “you can see a lot by watching”. Over the years, I have learned a lot by talking with and watching opposing strength and conditioning coaches as they put their teams through pre- and post-game warm-ups and workouts. The following is a good, multi-plane, multi-joint, total body, warm-up...

For years, athletes and strength coaches both within and outside the sport of baseball believed that the best way to increase core strength and reduce the risk of low back injuries was to perform multiple sets and reps of exercises in which the athlete flexed and/or rotated the lumbar spine. Now, due in part, to the...

Everyone in the game of baseball understands the importance of core strength and stability. Hitting and pitching coaches empirically know that the core is where power comes from. Scientists have shown that core strength and stability are necessary to prevent injuries, improve mobility and optimize performance (1, 2)....

If you are looking for a change of pace from doing traditional split-squats, try doing them of a 2” x 4” beam. Elevating your body as little as 2 to 4 inches and placing your feet in a parallel stride position raises your center of gravity, decreases your base of support, reduces stability, increases...

I can’t tell you how often I hear someone at the end of the workout say something like “I need to do more abs; I want to get a six-pack.” The truth is that passing on a six-pack is a better way to get a six-pack than doing 600 sit-ups. The key to abdominal definition is the visibility of the abdominal musculature, not...

The landmine pull and twist, aka, “baseball power clean”, is a good total body power exercise that requires sequential and integrated forces from the legs, core, shoulders, arms and hands. For max results, do the exercise quickly and explode upward through the legs and hips. Then, using the core and hips, twist...

The biggest disconnect that I see in conditioning the baseball athlete is the immediate overemphasis on sports-specific conditioning (agility, balance, speed, etc.) done without the proper basic strength exercises.  I see an overall lack of strength in baseball.  I see this all the time at this level—not being...

The Landmine is a great tool to use for total body strength and rotational movements. While there are a number of ways to use the Landmine, one way to engage the upper body more is to perform a swing from your knees. Performing the swing from your knees forces your upper body to do the swing without the aid of the...