Baseball Conditioning Series continues with our next exercise. Hope you find this series helpful. Please let us know by commenting if you can. It would be appreciated.
Baseball Conditioning Exercise 3 – Reach Through Stretch:
- Take the position as shown in the picture below.
- Spread your legs as far apart as possible while keeping your balance.
- Bend at the waist and place your palms flat on the ground. Hold for 10 seconds, repeat 10 times. Raise your body back up before repeating.
- Keep your knees from bending if possible.
- After touching the ground you can add a reach through to the stretch by reaching back between your legs. Complete 10 reps and repeat for 2 sets.
Baseball Conditioning Series continued…
Baseball Conditioning Exercise 2: Trunk Twist
- Stand tall.
- Put both your arms out to your side as shown in the picture to the below.
- Twist your body at your mid-section to the right and then back to the left.
- Complete 2 sets of 10 twists.
Here is the first post in a series on baseball conditioning. Over the next several weeks we will post a daily conditioning drill that you can add to your baseball program. These exercises can be used at all levels of baseball to prepare your players for practice and games.
Hope you enjoy the series.
Baseball Conditioning Exercise 1: Arm Circles
- Stand tall.
- Put both your arms out to your side as shown in the picture to the right.
- Keep the arms up and level with the shoulders.
- Rotate/circle your arms in small circles forward 10 times, then 10 times in the opposite direction.
- Complete 2 complete sets in both directions
- See picture below
Playing First Base – How to field the baseball
- When a baseball is hit to first base it’s always a good thing to remind the pitcher to cover the bag even if the first baseman can make the play without assistance.
- You can always call off the pitcher but you don’t want to find yourself in a position to not have someone covering the base.
- If the player must throw to the pitcher coving first base it’s usually completed with an underhand toss.
- The player should field the baseball, take a step toward first base and flip the ball underhanded to the pitcher covering the base.
- Get the ball out of the glove and to the pitcher as soon as possible so they can catch it and tag first base ensuring the runner is out.
Follow these quick tips and you will find playing first base much easier.
Holding runners at first base
- Holding runners on is part of the game.
- The first baseman should stand with their knees bent and watching the pitcher. The right foot should be place on the inside edge of the base.
- He should be alert to a pickoff move at any time.
- Once the pitcher moves toward the plate, the first baseman must move off the bag directly into the field of play, slightly inside the first base line.
- He should get in a position to receive the baseball should it be hit down to first base.
Throwing from first base
- While first baseman don’t make all the throws other fielders make it’s important for them to work on those most important to their position.
- A good first baseman will be able to throw to the shortstop to start a double play. He should be able to complete the underhand toss to the pitcher covering first base. He should be able to make a hard and accurate throw to third base when a runner tries to go from second to third on a ground out. It’s also important for the first baseman to be able to throw the ball to home when a runner is trying to score from third.
- Remember the only way to get good at this is to practice so first baseman must work on these throws during practice to ensure they can complete them in a game situation.