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10+ Exercises To Get You Back In Shape To Play Baseball!

The batter is up to the plate. The pitcher had thrown the ball! Oh! It looks like a home run! Sounds familiar, right? Well, baseball players, it’s time to get your bodies back into shape for the baseball season or just in general if you’re tired of doing nothing at home. Let’s get physical.

There are many different types of exercise that you can do. Some target your glutes or hips. Others are specifically for the different muscles that you use, depending on your role in the baseball team. Each workout session that you do will help to get you one step closer to getting back in shape in time for the baseball season.

Steve Nelson at the starting position of a pushup while using TRX bands
Starting position for a TRX pushup

With a variety of workouts, from barbell lifts, squats, short sprints, etc. for you to choose from, you have a great regimen to choose from for your baseball readiness workout. It’s time to hit the gym or your living room. Here are a few warm-ups to help you get started before you move on to the central part of your workout.

Get Started with Warm-ups

Warm-up exercises are vital so that you don’t pull or seriously injure yourself when you are exercising. This will help your muscles to warm-up and become loose, thus making the core workout easier on your body. Going through a proper routine will help your body slowly ease into working out again. Stretching and warming up is significant when you are going to work out or play a sport.

Here is a routine list of warm-up exercises that you can do:

  • Arm Swings- five times, both arms, forward and backward; five times, both arms, side-to-side.
  • Arm, elbow, and Wrist Circles- five times, in each direction, using both arms.
  • Jumping Jacks- 50 times
  • Rollover to V-situp- 12 times
  • Leg Swings- five times, each leg, both forwards and backward; same time but side-to-side.
  • Yoga Push-ups- 12 times
  • Neck, Trunk, and Hip Rotations- five times in each direction.
  • Knee to Chest, Lunge, and High Knee Skip- five times each side, do this for 10 yards.
  • Side Shuffle to Sprint- at least 20 yards out and back.
  • Prisoner Squats and then do Skips- at least ten times, 10 yards out and back.

Baseball Exercises

Now that you are nice and warm from the warm-up exercises, it’s time to start the core part of your workout to get you ready for the season. The following will provide you with training that you can do at home, at the gym, by yourself, or with friends.

And if you’re in the market for back exercises, I recommend reading my article that focuses on the best back exercises for baseball players.

Drop lunge

The drop lunge improves flexibility in the hips and glutes since they play a crucial role in all baseball movements

How to do this exercise: First, with your hips turned to the left, reach back with your left foot until it is about two feet outside of and behind your right foot. (Note: your legs should be crossed.) Second, keep your left toes pointed at your right heel. Third, rotate your hips to a neutral position so that you are facing forward. Last, slowly lower into a squat, then push off with your right leg and stand up. Repeat the motion for ten reps for both legs.

Leg cradle

Leg cradles will open up your glutes and hips. They are essential for playing when batting, throwing, and fielding.

How to do this exercise: First, raise your right foot while standing on your left to do a squat. Second, bring your right knee to your chest, place your right hand under your knee, and your left hand under your right ankle. Next, carefully pull your right leg to your chest to stretch while squeezing your left glute. Last, step forward with your right foot and switch your feet. Repeat this for ten reps for each side.

Mini-Band Lateral Walks

Steve Nelson demonstrating how to perform the mini band lateral walk exercise with a rubber exercise band wrapped just above the knees

This will aid you in focusing on the shifting of your weight, crucial for throwing or batting.

How to do this exercise: First, take a mini band and put it around your legs, just above your knees. Next, shift to the right by pushing off of your left leg and stepping laterally with your right leg. Last, bring your left leg back to the center position. Repeat for ten reps on both sides.

Sprinter starts

Advances acceleration that is valuable for sprinting out of the batter’s box toward first base, going from first to third base, or running down baseballs in the outfield

How to do this exercise: First, start in the push-up position with your elbows extended, fire your legs explosively, while using your arms for momentum, and sprint for ten yards. Second, make sure that you drive your feet hard into the ground as you run. Repeat the sprints for five reps with a 30-second (or more if you need it) rest.

Medicine ball rotational throw

Enhances the ability to store and release energy in the hips. This is vital for swinging a bat or throwing a ball.

How to do this exercise: First, stand about three feet away from a wall. Second, while holding the medicine ball at waist level, rotate your trunk away from the wall. Next, throw the ball powerfully by turning your hips towards the wall as your trunk follows with your arms and the ball. Last, with your arms slightly bent, catch the ball with one hand behind and the other under the ball. Repeat the motion for ten reps and switch sides.

These are some basic exercises to help you start your journey to get back in shape to play baseball. There are plenty of other exercises out there and you can always ask your coach and friends for advice.

Baseball Exercises for Pitchers

Pitchers, you’re up! Here are a few great exercises that you can do that are specific to your role in baseball. Keep in mind you can also partake in the exercises above.

There are also additional back exercises that pitchers can do, with a friend or by yourself. Make sure that you have the proper equipment for these exercises.

90/90 Stretch with Arm Sweep

This will help to increase shoulder mobility and flexibility. It will stretch out the torso, middle, and upper back.

How to do this exercise: To start, lie down on your back with your left knee bent and your right leg crossed over the left. Roll to your left side (the side with your bent knee), while bringing your right knee to the ground. (Note: You will want to have a yoga mat or a towel or a cushion to place between your knee and the ground.) Move your right arm so it’s parallel to your leg, rotate your chest and the top of your arm while putting your arm straight over your head. Bring your arm out and down to the right side of your body in a sweeping motion towards your butt. Repeat the action on both sides for each leg and arm for three sets and eight reps.

Stride Stretch Hip Extension Rotation with Rotation Bench

It will open up your hips to help you gain more flexibility and mobility in the shoulders and rotator cuffs.

There are two versions for the exercise:

With a rotational bench: With the bench at an incline, lift your left leg, rotate it at the hip so that your shin is in front of your body, and then place your left knee on the bench. With your right foot on the floor behind you, place your hands together on top of the bench and lean your torso forward. Straighten your left arm and move it behind you, then hold the position for a second and return to the starting position. Repeat this action in three sets for eight reps for each arm and leg.

Without a rotational bench: This will then be a seated stride stretch with a hip external rotational movement. Keep your right leg in front of you with your knee bent, make sure that your foot is facing the left side of your body. With your left leg straight back from your body, have your hands on the ground shoulder-length apart from yourself. As you lower your upper body to the ground, extend your arms straight out in front of your body on the ground, hold this position for a few seconds, and return to the starting position. Repeat this action in three sets for eight reps for each arm and leg.

YTW for Shoulder Stability

This will increase strength in the shoulders and work each of the deltoid muscles in the front, rear, and middle deltoids.

How to do this exercise: This is broken up into three sections, do each movement for three sets of fifteen reps, making sure to rest in between each set.

  • For the “Y,” lean over an exercise ball with your torso and hips. Keep your legs straight back, with your arms extended toward the ground, make a Y-shape, creating a 45-degree angle with your body to the ground. With your palms facing each other, raise your arms to your head and then back down to your starting position.
  • For the “T,” start in the previously mentioned starting position, but with your arms extended out to your sides to create a T-shape. Repeat the same raising and lowering motion for the “Y.”
  • For the “W,” start in the previously mentioned starting position, but with your elbows bent in a 90-degree angle and your fist facing forward. Repeat the same raising and lowering motion for the “Y.”

TRX Pushup

Steve Nelson at the starting position of a pushup while using TRX bands
Starting position for a TRX pushup
Steve Nelson at the concentric phase of a pushup while using TRX bands
Lower your chest to the ground

TXR will engage the different muscle groups and strengthen your core. It will also help to increase shoulder strength and stability.

  1. How to do this exercise: Take your TRX strap, place your hands in the suspension system, and keep your legs straight, as if you were doing a standard push-up. Raise your body into the push-up position and draw the straps together before you move back down to the starting position. Do this for three sets of fifteen reps.

Bent-Over Dumbbell Row; 1-Leg 1-Arm (Contralateral)

This particular exercise will strengthen the upper body in the upper back, shoulders, hips, biceps, and lats.

How to do this exercise: Standing on your right leg, bend over at the waist with your left leg extended out straight from your body, while holding a dumbbell in your left hand. Keep your left arm hanging, then bend your arm to lift your elbow to the ceiling with the dumbbell. Do this for three sets of ten reps for each arm and leg.


Now, are you ready to get in shape for the baseball season? Hopefully, with the help of this article, the answer is yes!

Thanks to these exercises and warm-ups, along with the proper nutrition or diet, you can get your body back in shape.

Keep in mind that you also need to pay attention to your health and what you are eating. Getting the proper amount of nutrients, vitamins, and sleep is also crucial for maintaining a healthy baseball body. You can also find a friend to help you push yourself when working out or find a group of friends to work out with and a bit of friendly competition.

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Steve Nelson

I'm the owner of Baseball Training World. I live in Denver, Colorado and I enjoy playing baseball in an adult baseball team in the surrounding area. Read more about Steve Nelson.