• Baseball and softball are games that require high velocity force production in a short amount of time. Whether on offense or defense, the player must generate high amounts of power to throw the ball, hit the ball, and even get to a full sprint starting from a dead stop. Producing this force requires a lot of muscle contractions, and as a result a lot of muscle contractions are needed to slow the force down. A high velocity movement will not be accurate unless some control and guidance can be given to the movement. It becomes apparent that baseball and softball place extremely high demands on the body to both accelerate and decelerate the body and the ball.
  

• Focus on Your Shoulder & Rotator Cuff

• Training for baseball and softball should include muscles that can do both of the aforementioned actions. Though apparently upper extremity dominant sports, baseball and softball training needs to include the abs, back, and legs as well as the upper body. Many players suffer from shoulder and arm injuries yet not enough athletes train the muscles essential to keeping this region healthy. The rotator cuff muscles cannot be neglected since they play a vital role in decelerating a fast moving body part. The deceleration causes the muscle to work as it is lengthening (an eccentric muscle contraction) which can easily lead to shoulder injury. It is not the big muscles that fail in softball and baseball players (deltoids, traps, lats, etc), but these small stabilizers. Exercises that benefit these muscles include internal and external rotation that can be performed with exercise bands or tubing. The empty or full can exercises are also great at targeting these muscles. It is important to activate the shoulder blades during movements with a focus on keeping these bones in a 'back and down position'. A good cue for this is to get the shoulder blades into the back pockets of your pants. Remember that the rotator cuff has a stabilizing function so heavy weight is not necessary. Often times, heavy weight engages other muscles to assist and so the exercise is not truly beneficial. Focused training on these muscles will cause fatigue early with minimal effort.
  

• Activate Your Core

• A good hit and a good throw are both initiated by the lower body and then the power is transferred to the upper body. Because of this, it is important to develop lower body strength via squats, lunges, leg extensions, and leg curls. A strong core means working the back and abdominals so that they can effectively generate power. Training the core independently (abs curls, crunches, supermans, dead bugs) will develop strength, but the core needs to be engaged during sport specific activity too. It is essential that the athletes think about ‘turning their core on’ while they play. Once an athlete is able to engage the core during core specific exercises, they need to use these muscles in addition to those they normally engage while hitting or throwing a ball. The combination of lower body strength and an engaged core will result in max power transfer to the upper body, arm, and hands.

Don't Forget Your IMPORTANT Ankle & Calf
The lower leg and ankle are often overlooked in baseball and softball training, but they must be included to help prevent injury and to provide quick reaction time. Calf strengthening exercises should be regularly included in the routine. In addition to strength, the ankle propriocepters need to be activated so that the body can handle sharp turns and uneven surfaces. Running after placing the foot on a base places high demands on the lower leg so strength and proprioception are essential. The propriocepters can be trained by challenging the athlete's ability to balance. It can be as easy as standing on one leg and closing the eyes, or more challenging by performing one legged hops. This type of training increases the body's ability to correct foot position after it has been twisted.

Stretch to Prevent Injury
Finally, training for baseball and softball should include stretching the tightness that is created by muscles that are used a lot. Repetitive movements cause the affected muscle to hypertrophy and decreases their range of motion. Many players spend hours in a forward crouched position. This leads to tight pecs, quads, and strained low backs. The constant throwing creates tightness in the neck, upper back and shoulder region. General stretching after activity should be done, and many yoga poses can be performed to target these parts that have a tendency to be problem areas.

Many athletes want to only focus on the primary muscles that are used for their sport. It is perhaps more important to train the muscles that are not used and to stretch those that are used frequently. The body resembles any sport in that no one game or practice is one dimensional. Every muscle needs attention and should be trained accordingly.