A Word on Baseball Nutrition

Baseball players can have the best structured training program and achieve results by staying consistent, however, they can still be limited by their nutrition plan or lack thereof.

Workouts/NutritionMany ballplayers, coaches, and parents do not have the slightest clue when it comes to eating for performance. Again, there is no secret formula here, and every athlete will have to assess his own nutritional needs to find out what works best for him. But, here are some basic guidelines that every baseball player should consider when looking at a baseball nutrition game plan.

  • Begin everyday with breakfast.
  • Take a multivitamin.
  • Smaller, more frequent meals throughout the day is a better approach than having just three meals a day.
  • Include a protein source with every meal. The leaner the better.
  • Stay hydrated by drinking water. Watch out for empty calories in juices and sports drinks.
  • Grab a protein shake or bar after a strength training session in order to get rapidly absorbing nutrients into the body.

The Ball Player's Exercise Workout

Day 1: Legs and Abs.

Squat: 4 sets of 15 reps
Stiff-Leg Dead lifts: 3 sets of 12 reps
Hamstring Curl: 3 sets of 12 reps
Leg Extension: 2 sets of 10 reps
Walking Lunge: 2 sets of 20 steps
Leg Lifts: 1 set of 30 reps
Crunches: 2 sets of 15 reps
Oblique Twists: 1 set of 25 reps
Reverse Crunches: 1 set of 30 reps

print Click here for a printable log of Day 1.

Day 2: Arms and Chest

Close-Grip Bench Press: 4 sets of 8 reps
Flies: 2 sets of 12 reps
Tri Pushdowns: 3 sets of 10 reps
Skull Crushers: 2 sets of 12 reps
Overhead Dumbbell Extension: 3 sets of 10 reps
Tri Pull downs: 2 sets of 8 reps
Forearm Curls: 4 sets of 10 reps
Wrist Curls: 4 sets of 10 reps

print Click here for a printable log of Day 2.

Day 3: Shoulders and Back

Bent rows: 3 sets of 15 reps
Back Extensions: 3 sets of 25 reps
Wide Grip Pull-ups: 1-Failure
Lateral Raises: 2 sets of 12 reps
Machine Rows: 2 sets of 8 reps
Cuban Press: 3 sets of 12 reps

print Click here for a printable log of Day 3.

As you can see, I stress high repetitions. This is especially important for pitchers that throw 50-125 pitches per game.

Drills To Help Your Game

Drills To Help Your Game30-yard Dash - Many uninformed coaches advocate running laps around the field. I may be misinformed, but I have never ran ¼ mile during any particular game. To increase your speed, you need to practice what you will do on the field. By running 30 yards, you mimic the base-to-base run.

Throwing With A Weighted Ball - By throwing with a heavier ball, you strengthen your shoulder and more importantly your rotator cuff. When you pick up a regulation ball it will feel lighter and you will be able to throw it farther. The weighted ball works in the same way a heavy warm-up bat works.

Long Toss - Long Toss is a proven way to strengthen the arm. Humans are very adaptive by nature. If you practice throwing the ball far, your arm will get stronger and be able to reach the distance without much effort. Do long toss every other day. If your arm is sore, wait and do it every third day.


The information and exercise in this article will bring your game to the next level. Make sure to avoid coaches who are not educated in training and/or have not done their fair share of research. Remember, although baseball may seem all upper-body, the real power and strength lies in your core and legs. Also remember, repetition is the key to success!