How To Do a Baseball Shoulder Workout

Step-by-step Instructions

Here is what you need to do...
Step 1

The first exercise in this shoulder workout is the building block for the rest. To start with, grab a baseball in each hand. Starting with small arm circles, slowly work your way to large arm circles. Do this motion forwards for 30 seconds, then reverse directions and do this for 30 seconds as well. Be sure to keep your arm straight at all times. Next, while still holding the baseballs in each hand, make a your arms look like a field goal post in football. Your arm should form a 90 degree angle at the elbow. Now, simply flip your arms down so the "goal post" goes out in front of you then quickly bring it back up to starting position. This is considered one rep. Do this exercise for 12-15 reps. You should really feel the shoulder rotate down and back up every time.

Step 2

After those first two exercises, you are done using the baseballs for now. Now, depending on what kind of resistance band you have, you need to attach the band to a solid foundation (fence) at shoulder height compared to you. The first exercise with the bands requires you to stand facing the fence, at a distance where the is an average amount of resistance in the bands. Make sure it is not too much otherwise you can injure your shoulder. Hold the band in each hand and pull it back so your elbows form a 90 degree angle again. Flip your arms up while keeping your elbows bent at 90 degrees to the upright "field goal" post position. Then return to the start. This is one repetition. Do 10-12 reps facing the fence then flip over and do the same exact thing only face away from the fence.

Step 3

Next, only have one hand on the band and let the other side fall. This is a one arm workout at a time. Move the band down to waist height along the fence. Hold the band with your right arm, and tuck your elbow in against your body and keep it there the whole workout. The fence should be facing your right shoulder. Now, pull your arm away from the fence so it touches your stomach then return it to starting position. This is one rep. You should really feel the shoulder rotate inwards and then back out. Do this for 10-12 reps then flip and have your left shoulder face the fence. Now, do the same motion as last time only it is the opposite push/pull force. Do this for 10-12 reps as well. After completing this for the right arm, do the same two sides for your left arm. Same rep range throughout.

Step 4

Now we are going back to the baseballs. Grab a baseball in each hand and hold your arms straight out in front of you. Pretend like you are scratching someone’s back right in front of you. Quickly move your arms up and down only going about 8-12 inches up and down. Do not move your arms all the way above your head and down to your waist, because that puts too much strain on the shoulders. Do this movement for 20-30 seconds for 3 sets.

Special Attention

Difficulties people often experience or parts that need special attention to do it right.

The key to all of these movements is to have perfect form so you really work on the shoulder. Once the form goes bad, then injuries occur and the shoulder doesn't get worked like it should. Also, once players get stronger and more familiar with these exercises, you can increase the rep range and duration of time for each workout.

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This Student Author's Background

Funny or interesting story about this topic...

My junior year of high school, our assistant coach was showing us how to do some of these workouts when once of the bands snapped and flew back and hit him the midsection. The players thought it was funny, but he didn't.

When did you first do this & how did you get started?

I first started doing shoulder workouts specific for baseball my sophomore year of high school. At the time, we had a new assistant coach who was/is a strong believer in doing shoulder work almost everyday. So before most practices and games, we would start the day with 5-10 minutes of a shoulder workout routine.

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