How do I Improve my Baseball Fitness?

Matthew F.

The sport of baseball is a demanding one, requiring a variety of physical abilities. Improving baseball fitness can be easy for anyone who has the drive. The activities required include a variety of workouts on a daily basis. In addition to the workout plans a prospective player can have, it should also include a sound nutritional program. Most eating programs for baseball fitness include five to seven small meals a day which would consist of protein, vegetables and fruit.

A baseball pitcher.
A baseball pitcher.

Each athlete’s body must be conditioned to play at a high level for long periods of time. To be a five tool player in baseball, bulky muscles are not the answer. Baseball fitness focuses not only on the upper body for strength in hitting, but also the lower body in defense and running. All activities should be performed on a consistent basis for the best results.

A man playing baseball.
A man playing baseball.

A baseball player’s body is put into numerous positions throughout the course of a game, so proper warm-up tasks are a necessity. The first thing baseball players should do at their practice is to get the blood circulating in their bodies through a cardiovascular workout. Walking allows the muscles to warm up and avoid cramps. Walking for five minutes before stretching is typically enough time to warm up the body. Going from walking to a light jog, allows the heart rate to build up, and a ten to fifteen minute jog is essential for a player. Athletes should finish with five minutes of sprints.

Improving one’s flexibility can go a long way toward improving the longevity of a baseball player's career. Pregame workouts should include ten to fifteen minutes of stretching the entire body. Activities as minor as arm stretches can protect even the best players from injuries. Excellent exercises include side bends, arm circles, cross arm stretches and trunk rotations.

Arms are vital to baseball players at all positions. Arm circles are holding your arms directly out to the side and slowly moving it in a circle. To perform a side bend, put the baseball bat in both hands over your head. Lean to one side until there is a slight stretch in the opposite side. Hold briefly, slowly raise back up and then reverse sides.

Trunk rotations help in regards to a player’s ability to swing through the ball. Take a baseball bat and hook it between the back and arms horizontally. Make slow controlled movements rotating from right to left. This is especially essential for pitchers, but every baseball player should take part in cross arm stretches. Take the right arm and reach it across the chest towards the left shoulder. Using the left arm, hold the right arm in place until there is a slight stretch. Hold for several seconds and then repeat using the opposite arm. For good baseball fitness all exercises should be performed five times on each side before each practice or game and on a daily basis.

Sprinting is a common part of conditioning drills.
Sprinting is a common part of conditioning drills.

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Discussion Comments


My husband used to coach Little League Baseball. Since our children were playing this was a good opportunity for them to spend time together, and the teams always needed coaches. However, our local leagues have become much more competitive as of late, and most, if not all, of the coaches now are baseball fitness experts, and to be a coach you must have the basic knowledge of how the kids are supposed to prepare, and how to lead them through baseball fitness workouts.


@Drental - I agree with you in that baseball fitness has definitely come a long way over the years. My nephew is just starting to play the sport and I try to help him out as much as possible, but like you, I haven't played the sport is quite a while. I have no problem helping my nephew with the basic skills of the game.

I can show him how to throw and catch a baseball and how to swing the bat, but I had no idea about the preparation with the baseball fitness workouts and the suggested diet.

In a few years when he gets serious about the sport I want to have as much knowledge as possible so I can help him reach his goals in the sport. Who knows, he might turn out to be a professional ballplayer one day, and I can take satisfaction in knowing I helped him at least a little.


I played baseball year ago and I was a good player. Back when I was playing, we grabbed our gloves, bats and balls, went to the baseball diamond and starting playing. Other than throwing the ball around a little before we started, there was no specific way of getting ready to play the game nor any specific baseball exercises that we performed.

Now that I am planning to help coach one of the youth baseball teams in the local league, I am trying to catch up on the changes in the sport since I played the game back in the dark ages. It's amazing how technical and complex just getting ready to play baseball has become.

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