Baseball Fitness Training

Hit with More Power, Run with More Speed, and Throw with more Velocity and Accuracy, All While Decreasing Your Risk of Injury

Baseball players need baseball fitness training programs designed to help them be functionally strong, stable and capable of producing and reducing force in different planes of motion.


Think of a shortstop reacting to a hard hit ball about 8 feet away from him.

He will need to explosively accelerate (produce force) to the ball, decelerate (reduce force) into position as he gets the ball, then quickly stop, rotate and stabilize, and powerfully throw the ball to first base to get the runner out.

In order to execute these movements effectively, a comprehensive integrated training program must be utilized, that addresses total body stability, core strength and power, lower body strength and power (most single leg, multi-directional exercises), plyometrics (upper and lower body), rotational exercises, and extensive pre-habilitative exercises designed specifically to address common baseball injuries.

Baseball weight training exercises should be functional and have a high transfer to the sport. This means that exercises in a baseball fitness training program should involve similar muscle and joint positions and require similar demands as movements in baseball.

For example, a forward lunge and reach with a medicine ball is similar to a baseball player lunging forward and reaching to catch a ball. It would be safe to say that this exercise would then have a high transfer from the weight room to the field, making it a solid choice for a functional movement.

However, remember, that all training programs need to be progressed properly (for a sample program, look at the bottom of this page) and also specific to the needs of each athlete. Some athletes need to get stronger, or put weight on, or lose weight, etc., in addition to become functionally efficient for baseball.

It is important to note that a baseball training program should NOT include steroids or any other non NCAA compliant or IOC compliant sports supplements--there should be no steroids in baseball--Only hard work and highly specialized baseball fitness training programs!

Additionally, since baseball players are not required to run long distances, they should be trained accordingly. They need to be trained for speed, acceleration and deceleration, which will help them run the bases more quickly, and also track down a ball more quickly.

They need to train the energy systems involved in sprinting, repeatedly, with slightly high rest intervals.

Baseball players also need to incorporate a comprehensive flexibility training routine into their baseball fitness training program. Due to the length of the game, and often the amount of time between spurts of exercise, they need to keep their muscles loose (elastic) and ready to go throughout the game.

Lastly, their conditioning training will help them remain explosive throughout the entire game. Baseball training programs need to address the demands of not only baseball, but also of each position. A pitcher would train differently than a first baseman, who would train differently than the center fielder. While there will be some general training similarities, there will also be some differences to specifically address each player's needs at his position.

If you're interested in writing your own baseball training programs, take a quick look at the demands and training recommendations of the sport of baseball.

Or, if you just want to see some sample baseball fitness training programs, look below-- you will find program examples, with videos and articles about training for baseball.

For more specific baseball fitness training programs, please visit our products section, or Contact Us about programs in our local training area.

--Matt Bartkowski, NHL Vancouver Canucks
--Christian Hanson, NHL Forward (Retired)
--Miss Pennsylvania America 2011, Juliann Sheldon
--Miss Pennsylvania America 2010, Courtney Thomas
--Miss Pennsylvania America 2009, Shannon Doyle
--Chris Kushneriuk, Professional Hockey Player (Retired)
--Elyse Healy, Top 10 Miss PA 2010
--Denny Urban, Professional Hockey Player
--Michael Houser, Professional Hockey Goaltender
OHL Player of the year 2011-12
CHL Goaltender of the year 2011-12
--Andrew Lister, RMU Men's ACHA D1 Ice Hockey
--Matt White, Professional Ice Hockey Player
--Nick Jones, Professional Ice Hockey Player
--Noah Zamagias, Collegiate Golfer
--Drew Bohn, PGA Professional


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