Swinging a Bat
| Movement | Muscles Used | Exercise (link for reference) | Focus Placement | External Cue | Purpose |
|---|---|---|---|---|---|
| Swinging a Bat | Pectoralis Major | Bench Press | On the chest, over the pecs | "Drive through your chest." | Strengthens chest and shoulders for powerful swings |
| Deltoids (Anterior) | Front Raises | On the front of the shoulder | "Lift your shoulder forward." | Improves shoulder stability and range of motion | |
| Triceps Brachii | Tricep Extensions | On the back of the upper arm | "Extend your arm completely." | Enhances arm extension during follow-through | |
| Core Muscles (Obliques) | Cable Woodchops | On the sides of the abdomen | "Rotate your torso powerfully." | Increases rotational power and core stability | |
| Latissimus Dorsi | Bent Over Rows | On the upper back | "Pull your elbow back fast." | Builds upper back strength for a strong swing | |
| Forearm Muscles | Wrist Flexion/Extension | On the forearm, near the wrist | "Snap your wrist through the swing." | Improves wrist strength and control for bat speed |
Pitching
| Movement | Muscles Used | Exercise | Focus Placement | External Cue | Purpose |
|---|---|---|---|---|---|
| Pitching | Rotator Cuff (Shoulder) | Rotator Cuff Exercises | On the shoulder | "Strengthen your shoulder rotation." | Enhances shoulder stability and prevents injuries |
| Deltoids (All Heads) | Overhead Press | On the shoulders | "Maintain shoulder stability." | Improves arm strength and speed for pitching | |
| Triceps Brachii | Tricep Kickbacks | On the back of the upper arm | "Extend your arm forcefully." | Supports arm extension and follow-through | |
| Core Muscles (Abs) | Planks | On the abdomen | "Keep your core stable." | Builds core strength for balance and control | |
| Gluteus Maximus | Hip Thrusts | On the buttocks | "Drive through your hips." | Increases lower body power for pitching | |
| Forearm Muscles | Pronation/Supination | On the forearm, near the elbow | "Snap your wrist at release." | Enhances wrist flexibility and control |
Fielding Ground Balls
| Movement | Muscles Used | Exercise | Focus Placement | External Cue | Purpose |
|---|---|---|---|---|---|
| Fielding Ground Balls | Quadriceps | Lunges | On the front of the thighs | "Stay low and agile." | Improves leg strength and agility for quick movements |
| Hamstrings | Deadlifts | On the back of the thighs | "Push off through your heels." | Builds posterior chain strength for explosive movements | |
| Gluteus Maximus | Squats | On the buttocks | "Drive through your legs." | Increases power and stability in lower body | |
| Core Muscles (Obliques) | Side Planks | On the sides of the abdomen | "Maintain stable torso." | Enhances core stability for maintaining balance | |
| Calves (Gastrocnemius) | Calf Raises | On the calves | "Stay on the balls of your feet." | Strengthens calves for quick acceleration |
Throwing from the Outfield
| Movement | Muscles Used | Exercise | Focus Placement | External Cue | Purpose |
|---|---|---|---|---|---|
| Throwing from the Outfield | Deltoids (Anterior) | Shoulder Press | On the front of the shoulder | "Drive your shoulder forward." | Builds shoulder strength and power for long throws |
| Rotator Cuff (Shoulder) | External Rotations | On the shoulder | "Strengthen your shoulder rotation." | Enhances shoulder stability and prevents injuries | |
| Triceps Brachii | Tricep Dips | On the back of the upper arm | "Extend your arm fully." | Supports arm extension and follow-through | |
| Core Muscles (Obliques) | Medicine Ball Twists | On the sides of the abdomen | "Rotate your torso powerfully." | Increases rotational power and core stability | |
| Latissimus Dorsi | Lat Pulldowns | On the upper back | "Pull your elbow back fast." | Strengthens upper back for powerful throws | |
| Forearm Muscles | Wrist Curls | On the forearm, near the wrist | "Snap your throw with your wrist." | Improves wrist strength and control for accurate throws |