| If there is one thing I would have done differently | | | | items on the market designed to help, but |
| in my major league career it would have been to | | | | squeezing a tennis ball or water out of a towel will |
| consistently use a strength building program during | | | | work just as well. Doing this a few minutes a day |
| the season. Understand that for most of my | | | | will develop the strength that will make a |
| early career lifting weights was frowned upon for | | | | difference with how to get the ball to "jump off |
| baseball players. Why that was I am not sure. | | | | the bat" and have a "livelier" fastball. |
| Probably because people assumed that lifting | | | | 2. The next set of muscles to develop is the core |
| weights would make players build muscle that | | | | muscles of the midsection. Doing fast hip turns |
| would inhibit the long fluid actions ballplayers need. | | | | while holding a weighted object are good. Gradual |
| Anyway, gaining and maintaining strength for ball | | | | increases in the amount of weight held will |
| players is essential and can keep a baseball player | | | | develop this core strength. Old fashioned sit ups |
| physically and mentally strong throughout the | | | | or any variation of those are beneficial too. |
| season. The great number of games during the | | | | 3. Most of the time we think of running exercises |
| season often zaps a player's strength which may | | | | only for running speed. However, working on fast |
| lead to mental fatigue as well. | | | | crossover steps and explosive first moves of the |
| Of course, the best way to develop strength and | | | | lower body are just as important for hitting |
| power is to swing the bat and throw the ball | | | | power and throwing speed. Much power is |
| more. Performing repetitions of the actual skills of | | | | generated by the muscles around the thighs and |
| swinging and throwing will lead to strength. For | | | | rear end. Using these muscles with explosive |
| players who want to be their best, there is no | | | | movements will help. Working on explosive |
| substitute for swinging and throwing more than | | | | crossover steps will develop fast hip rotation for |
| your competition. From experience I have noticed | | | | both the hitter and pitcher. |
| baseball players who throw and swing more | | | | 4. Old-fashioned pushups are still great |
| months (up to nine), are the players who increase | | | | strengthening tools that are good for any and all |
| their power and arm speed the most. It is a good | | | | ages. They will help develop the bigger muscles |
| idea to give the body and mind a two or three | | | | around the chest and shoulders. Performing |
| month break from the skill training, but the | | | | different variations like hands wide, hands |
| conditioning and strength work can continue year | | | | together and finger tip push ups will work on |
| round. | | | | different muscles. |
| However, it has been proven over the years that | | | | 5. Finally, doing lunges and knee bends will help |
| bigger, stronger, faster can be improved through | | | | develop the leg and rear end muscles, which are a |
| a weight training program. With that in mind, | | | | major source of power for both a hitter and |
| following are some basic tips that players of all | | | | pitcher. |
| ages can use to develop power and arm strength | | | | After a few weeks of this conditioning and |
| without having to hire a personal trainer or buy | | | | continued work on the fundamentals, players will |
| expensive exercise equipment: | | | | notice the difference with increased bat and arm |
| 1. Much of the bat speed, control of the bat and | | | | speed. Working to be bigger, stronger, faster and |
| throwing speed comes from the forearms, hands, | | | | fundamentally sound will allow players to reach |
| wrists and fingers. Players can work on these | | | | their full potential, without future regret of what |
| areas by squeezing things. There are many useful | | | | they might have done differently. |