Baseball season has started, and this month learn how our modern baseball athletes like Bryce Harper, Buster Posey, and Mike Trout stay injury free and last the 162 days of the season. SingleDad is dedicated to Mens Health, Diet and Exercise programs that will help keep you in the best shape of your life. Read More…
Are You Baseball Fit?
Fitness for Dads
season is here and if you are wondering what it takes to stay fit and injury
free for over 162 games; well listen up, it ain’t easy. So whether you are
weekend baseball athlete or just looking to add some new exercises into your
gym routine; Fitness for Dads wants
you to take a look at these exercises and stay baseball fit this summer.
Whether your sport is baseball, golf, running, or something else entirely, here
are four simple exercises from trainers at Boras Sports Training Institute
(BSTI) that can keep your whole body strong, limber, and injury-free. Make them
part of your summer workout.
This exercise diagnoses problems at the same time it fixes them. Stand with
your back, shoulder blades, and hips against a wall. Then make like you’re
surrendering to the Feds — that is, keep the backs of your raised arms and
hands against the wall. (Your elbows should be bent at 90 degrees, with your
upper arms parallel to the floor.) Next, while your shoulders and arms are
pressed against the wall, slowly straighten your elbows while sliding your arms
up into a V. Then slowly return to the starting position. Repeat to complete 2
sets of 10 reps.
Run a bungee cord, elastic band, or rope between two secure objects so that
it’s 24 to 30 inches off the ground. (You can also secure a bar on a power rack
or Smith machine at the same height.) Stand with your side next to this hurdle
and step over it laterally with your inside leg and then your other leg. As you
do that, bring each thigh above hip height while keeping your foot directly
under your knee. Repeat for 2 sets of 10 reps while maintaining a comfortable
pace. Although it looks deceptively easy, this exercise is designed to open up
the hip area, which is critical for peak performance. This exercise is key for
improving any athletic move — sprinting, jumping, throwing.
Grab a 6-pound medicine ball and stand with your feet slightly wider than your
hips and your knees slightly bent. Raise the ball overhead until your arms are
fully extended. Then flex at the waist and bend your knees as you bring the
ball down toward the ground between your legs. Extend back up to the start
position and repeat, just like you’re chopping a cord of oak. Perform 2 sets of
10 reps. Achieve a full range of motion first, and then pick up the tempo. You
are not using your back muscles; you are using your legs as shock absorbers for
your spine while teaching your back muscles to flex and extend properly. Do
this regularly and you should minimize lower-back pain.
Adding rotation to a pushup makes the exercise more specific to playing on the
diamond. From a pushup position, lower your chest to the floor; as you push up,
rotate your shoulders to the left while reaching toward the ceiling with your
left hand. At the top, your arms and torso should form a T. Lower your hand and
repeat to the right. Do 2 or 3 sets of 10 to 12 reps.
You Tube Video of other Baseball Fitness Work Outs
Richard “RJ” Jaramillo, is the Founder of SingleDad.com,
a website and social media resource dedicated to single parenting and specifically for the newly divorced, re-married, widowed and single Father with children.
RJ is self employed, entrepreneur living in San Diego and a father of three children. The mission of SingleDad is to help the community of Single Parents
“Make Life Happen…Again!”