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3 Tools Every Baseball Player Should Have To Stay Healthy

How many athletes experience injuries? A large majority. Here are three tools every baseball player should have to help keep the body flexible and strong. Longevity is the name of the game, but you won't have it if you don't take the time to maintain your body.

"There are a couple things I wish I would have done differently/known as a youth baseball player, especially in high school. One of those is focusing on functional movement exercises and flexibility rather than trying to set records on the squat rack and bench press. Youth players should get in the habit of smart strength and conditioning, paying particular attention to their scapulas, lower back/entire core, hips, and hamstrings."

-James Parr, former MLB pitcher (Braves)



This tool is found in every MLB weight room. Body weight only exercises are way underrated and a great way to introduce workouts to 11, 12, and 13-year olds. You can get a comprehensive, challenging workout with a TRX band. From core to legs to shoulders and back, you can see serious productivity with this tool. We love it because majority of the exercises you do you will have to have serious focus to stabilize the movement. Try these exercises…

  • Plank and Jack Knife with feet through loops
  • Chest press and rows [back]
  • Lunges with back leg through loop


Again, found in every MLB clubhouse. To play this game a long time beyond high school you have to have two things: discipline and some luck. It’s difficult to stay healthy! Thick resistance bands can be used to help with strength training and stretching. Longevity doesn’t come without proper maintenance so get your child on a consistent routine. Try these exercises…

  • Double and single leg squats and leg raises with band around neck and feet
  • Hamstring and groin stretches

3. WEIGTHED BALLS (1-5 lbs.)

Weighted balls are found in every MLB weight room. We’ve said it before: a strong scapula and strong rotator cuff are a baseball player's best friend. The strain of throwing breaks down the small connective tissue in these areas and these key muscles should be trained to be as strong and flexible as possible. Shoulder surgeries do not have near the success rate that elbow surgeries do. Benefits range from increased velocity to being less sore after throwing to having better stamina during competition.

A strong and flexible core, hips, and hamstrings all translate into a healthy throwing arm/swing/delivery. Take the time to maintain your body and you'll have a great chance of playing this game for a long time.


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