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Baseball Fitness

This group is the place to discuss baseball specific exercises and training.  Put in your time in the gym before you step between the lines.

Members: 223
Latest Activity: Jun 24, 2017

Discussion Forum

Old Shoulder Injuries

Started by Robin Mackey. Last reply by Robin Mackey Aug 7, 2014. 10 Replies

Okay.  Say a 60+ who was a pretty good pitcher as a young-un, UNTIL he had his pitching arm pulled out while at the bottom of a football dog-pile 44 years ago and couldn't throw a pea after that,…Continue

Mental fitness?

Started by Coach Mike. Last reply by Bob Metts Nov 21, 2013. 41 Replies

If this is stretching the…Continue

Increasing Hand Strength

Started by Will Laurence. Last reply by Carl Young II Jul 15, 2013. 7 Replies

Any suggestions on how to increase hand strength?I'm looking for ways that will benefit a hitter, help with power, bat speed, etc.Are there any baseball specific exercises?  Devices?Thanks!Continue

Tags: fitness, exercise, baseball, workouts, strength

Training the Pitcher Part I- Why Running Poles Are Overrated and a List of Effective Alternatives

Started by David Franco. Last reply by Mike Easler Nov 29, 2012. 12 Replies

NLB If you are a pitcher, you have seen professional pitchers run poles, heard coaches talk…Continue

Comment Wall


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Comment by Kip Gross on March 16, 2011 at 5:34pm
Everything I ever did was because of hard work. No assistance from anything. I was a big believer in the weight room though. I remember in 1993 the Dodgers used to have to kick me out of the weight room because I enjoyed it so much. But, it was hard to compete with guys that were throwing 83 one year and 95+ the next. I get asked all of the time why I didn't partake and it's easy, I have kids and a family and they are much more important to me than a big pay day.
Comment by Dion Chamar Owens on March 16, 2011 at 1:46pm
A, as big as some of these players are now days, maybe you ought to give it a shot. 
Comment by Kip Gross on March 7, 2011 at 5:33pm
Is this a trick question Dion?
Comment by Dion Chamar Owens on March 7, 2011 at 5:04pm
Kip, I dare you to try to bench 500lbs 
Comment by Sheila M. on March 6, 2011 at 3:40pm
Any advice for a female baseball players who's closer to 60?
Comment by Kip Gross on March 4, 2011 at 5:48pm

I love the agility drills at the bottom of the page. Our 11 year old team does these once a week and they are awesome for anyone that wants to play any sport. 


As for shoulders and rotator cuffs, when I went to college I was given exercises with small 3 lb weights that were for strengthening the cuff. The problem was that not until I met up with Stan Johnston, who was the Dodgers trainer for about 10 years, did I finally find out that in order to do the Jobe weights properly that you had to actually use your cuff muscles. In fact I was using about 8 lb weights before I was shown the proper form and quickly I went from 8 lb weights to no weights at all. The rest of my career I never used any more than 3 lbs and never did I have a cuff problem after learning the proper form.


OK, now if I can describe the proper form. When doing #1, #4 and #5 you should have someone standing behind the player doing the exercise watching and helping. Make sure that the person exercising does not allow his shoulders to raise at all. If they do, and they will, you need to hold down on the area between his shoulder and his neck. Then have him concentrate on his cuff muscles as he raises up his arms and hands slowly and back down the same way. It is hard to do but well worth the time at least 2-3 times a week. The one that isn't shown here is when you turn your thumbs down and bring your arms up at a 45 degree angle until your arms are at shoulder height. Trust me, if it's not hard to do then you are not using your cuff muscles but rather your larger shoulder and back muscles. I always found that if I concentrated on my muscles I got much more out of the exercises. If this doesn't make sense let me know.

Comment by Michael on March 4, 2011 at 5:10pm
That is great, but remeber you need to develop him to be a better athlete.  This drill is very common for speed and agility work.  But there is a limited time frames for certain development aspects of every youth.
Comment by HENRY WALTHAM on March 4, 2011 at 4:59pm
we do overload training. i learned it in the real minors. develops ur foot speed and over all performance!!
Comment by Jeff Anderson on March 3, 2011 at 9:35pm
check out and look at the lessons and tips page.  there are some good shoulder workouts that are great for the rotator cuff and capsule itself.  Let me know your thoughts.
Comment by Michael Stickler on March 3, 2011 at 9:24pm
I am going to go out and purchase some bands this weekend. Thanks for the tip Brent.

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