Baseball training: Rice training revisited

If you missed our earlier entry on using rice to improve your forearm and grip strength, check it out.

Here an additional video with Vanderbilt University strength trainer John Sisk, where he explains specific workouts he uses with his pitchers.

The strength gained from the workouts increases the amount of grip pressure the pitcher can put on the ball, thus giving him more control over his pitches.

Baseball training: Exercises to build rotational power

As we’ve said over and over, rotational power is huge in baseball.

It’s key in a powerful swing, and it’s huge in giving you the strength and stability to make long/hard throws.

Last week, we showed you a video featuring Phillies’ Jimmy Rollins doing a rotational power exercise. If the cable machine isn’t really your thing, here’s a different rotational power exercise to work into your routine.

He uses a medicine ball, but med-balls aren’t necessary. You can also do the exercise while holding a dumbell. Just make sure you hold on tight.

Also: We should emphasize that it’s important to stay under control. The object is to complete the reps fast, but if you’re going so fast that you lose form and are just thrashing around out there, it’s a good idea to take it down a notch.

Happy training!

Related: Mix up your training with some different baseball training equipment.

Baseball training: The Phillies’ Jimmy Rollins demonstrates cable rotations

Of all the baseball exercises you can do in a gym, this one is the closest to an actual baseball swing.

Cable rotations are designed to train and strengthen your abs and oblique muscles. That comes in handy at the plate, because both muscle groups are important for a powerful baseball swing.

In this short video, the Phillies’ Jimmy Rollins explains how to do them.

Related: Prep for baseball season with our selection of baseball training equipment.

Baseball tips: How Orioles catcher Matt Weiters keeps his hips loose

Day after day of catching can make things hard on your hips.

It can be difficult to shake out the soreness and stiffness. That’s why it’s important to frequently stretch, and as Matt Weiters explains in this video, do exercises to keep your hips loose.

The exercise he describes is a lateral box step. It involves standing next to a box, step or a weight bench, and then stepping out laterally on top of it.

Here’s a good demonstration:

You can alter the exercise to suit your goals. To build strength, carry heavier weights. The “overload” from stepping with the extra weight will strengthen your hips.

To improve flexibility and lessen soreness, raise the height of the box. Your hips will stretch further than normal, and it will help relieve stiffness.

Related: Prepare for next season with our selection of baseball training aids.