3 Plyometric Exercises Every Baseball and Softball Player Should Be Doing

By Dr. Carmen Jansante, PT, DPT

Owner and Founder, Undefeated Physical Therapy and Performance

When most people think of exercise for baseball or softball players, they picture slow, controlled movements like squats, lunges, or shoulder band work. While those are valuable for building strength and control, they don’t tell the full story.

If you want to improve your power, velocity, and explosiveness, you need to train your body to move fast. That’s where plyometric training comes in.

What Are Plyometric Exercises?

Plyometric (or “plyo”) exercises are high-velocity movements designed to build explosive strength and power — not just raw muscle.

Unlike traditional strength training, which often focuses on heavy loads and slow tempos, plyometric training emphasizes speed, reactivity, and force production. Think of it this way:

In the weight room, you’re training to move a load. In plyometric training, you’re training your body to move itself — faster, stronger, and more efficiently.

For athletes like baseball and softball players, this type of training directly translates to the field. Every swing, throw, and sprint requires your body to generate force quickly. You don’t take 10 swings or throw 10 pitches in a row without rest — you produce a burst of energy, recover briefly, then repeat. That’s exactly how plyometric training is structured: short, explosive bursts of effort with proper recovery between sets.

Why Plyometrics Matter for Baseball and Softball Players

Studies have shown that up to 80% of throwing power comes from the hips and core, not the arm. That means if you’re trying to increase your throwing velocity, hit with more power, or move faster on the field, you need to train the hips, glutes, and core — the real engines of athletic movement.

Plyometrics bridge the gap between strength and speed by teaching your body how to apply force quickly and efficiently. The result?

• Improved throwing and hitting velocity

• More powerful base running and acceleration

• Better overall coordination and injury resilience

3 Plyometric Exercises Every Baseball and Softball Player Should Be Doing

1. Overhead Med Ball Slam

This one’s a classic — and for good reason. The overhead med ball slam trains lat engagement, core control, and total-body power, all crucial for athletes who throw or swing.

How to do it:

Start with a light to moderate-weight medicine ball. Begin standing tall, holding the ball overhead. Squat slightly to load your hips, then drive up onto your toes and slam the ball into the ground as hard as possible — like you’re trying to put a hole in the floor.

Pro tip: Train for power, not fatigue. Perform 3–5 reps per set with plenty of rest between. Once you’re doing 10+ reps, you’re no longer training explosiveness — you’re just doing cardio.

2. Seated to Box Jump

This movement isolates and builds lower-body power. Starting from a seated position eliminates momentum, forcing your legs and hips to generate all the lift.

How to do it:

Sit on a sturdy box or bench with a second, higher box in front of you. From a dead stop, drive through your hips and knees to explode upward, landing softly on the elevated box.

This exercise develops the hip and knee extension mechanics you need for sprinting, throwing, and swinging. Remember, your glutes are one of the most powerful muscles in your body — and they’re responsible for driving nearly all your rotational force.

3. Sport-Specific Med Ball Throw (Position Drill)

This variation ties everything together by mimicking your on-field throwing or hitting motion without putting stress on your shoulder or elbow.

How to do it:

Choose a stance based on your position:

• Outfielders: Start in a fly-ball or ground-ball ready position.

• Infielders: Start low and square like fielding a ground ball.

• Catchers: Begin in a squat position, similar to your setup behind the plate.

• Pitchers: Work from the stretch or windup.

From that position, perform your normal throwing motion with a light med ball — about 50% effort — and drive it forcefully into the ground. This trains your body to coordinate your hips, trunk, and upper body for powerful, efficient movement without overloading your arm.

Final Thoughts

Plyometric training is a key ingredient for athletes who want to take their performance to the next level. When done correctly, it builds explosive power, improves coordination, and reduces injury risk by teaching your body to move as one strong, connected unit.

If you’re a baseball or softball player looking to increase your throwing velocity, hit with more power, or just move better on the field, start incorporating plyometric exercises into your weekly routine.

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