I’ve written in the past about how to hit a baseball farther and we focused on important areas like proper hitting mechanics, the right mindset, confidence, practice and the idea of putting your team before yourself. Those are the most important parts of hitting. Now I feel it’s safe to get into another aspect of baseball that will help you along the way.
It’s important that we keep ourselves healthy, free from injury and able to play a whole season of baseball to excel at this game we all love so much. It’s especially important for those who play a spring season, followed by a summer season and then followed by a fall season. The wear and tear of playing every day for months can tire your body in a way that prevents you from maintaining all the necessary strength you need when fielding and hitting. That is why you must participate in an ongoing conditioning program to help maintain that strength so you can indeed hit the baseball farther.
I remember waking up at 5 a.m. during high school baseball playing days and we would participate in conditioning drills for one hour in which we were drenched in sweat. Then after school we participated in a weight training program for at least an hour. This was all in the off-season and proved to be beneficial because it enabled us to be one of the most conditioned and strongest teams in our district. Because of this we went deep into the playoffs each year of my high school career. You will find that most of the successful teams are the ones that are strong and conditioned.
For young players I recommend running, stretching, and other basics like pushups and sit-ups; at least until the age of 12. After that, if your doctor and parents clear you then I would start engaging in supervised strength training to build key muscle groups that are used in baseball. You in no way need to bulk up and become a disproportioned muscle head. If you get that way it will be hard to even swing the bat properly.
You should have your heaviest strength training program in the off season where you’re exercising six days a week. Always take a day off during the week, most preferably Sundays so you can spend time with family and rest your body. The part that many ballplayers miss is that you should continue a light conditioning and weight training program during the season to maintain and continue to build your strength. High schools and colleges should have programs in place that will help you out. For Little Leaguers and youth you’ll most likely do some running with your teams and maybe even pushups and sit-ups. Remember to always consult your parents, coaches and trainers before starting any program.
The following muscle groups should be targeted so that you can have assistance in hitting the baseball farther. Calves, hamstrings, quadriceps, and upper body muscle groups such as chest, shoulders, back biceps and triceps. Don’t forget to target the core muscles in your abdomen. Don’t forget to warm up, cool down and stretch each time you lift weights.
Finally, in learning how to hit a baseball farther you need to continue practicing the most important parts of hitting mechanics which is what enables you to hit the baseball well in the first place. Baseball is fun and you should have fun with conditioning as well. Take each one seriously and you will find success.