BOSU Baseball Exercises
Baseball requires plenty of balance and core strength, and the five baseball exercises listed below will give you exactly that. The first two exercises focus on your batting and then the following three exercises help to improve your pitching. When used in combination, they’ll improve your overall baseball game.
1. Baseball Batting Balance Drill
Equipment Required:
- 1 baseball bat
- 1 BOSU ball (dome side up)
Instructions:
- Hold the baseball bat with both hands behind your head in a batting stance.
- Stand on the BOSU ball with your left leg and place your right toes on the floor.
- Raise your right foot and tap the BOSU ball with your toes.
- Lower your right foot and place your right toes on the floor.
- Repeat for as many repetitions as you desire.
- Step off the BOSU ball then place your right leg on the BOSU ball and your left toes on the floor.
- Raise your left foot and tap the BOSU ball with your toes.
- Lower your left foot and place your left toes on the floor.
- Repeat for as many repetitions as you desire.
- Step off the BOSU ball to complete the exercise.
2. Baseball Batting Swing Drill
Equipment Required:
- 1 baseball bat
- 1 BOSU ball (platform side up)
Instructions:
- Grab the baseball bat with both hands, step onto the BOSU ball and get your balance.
- Raise the baseball bat behind your head.
- Swing the baseball bat while keeping your balance on the BOSU ball.
- Raise the baseball bat back behind your head.
- Repeat for as many repetitions as you desire.
- Step off the BOSU ball to complete the exercise.
3. Baseball Pitch Back Drill
Equipment Required:
- 1 BOSU ball (dome side up)
- 1 small medicine ball
Instructions:
- Grab the small medicine ball in your right hand and stand about eight feet behind the BOSU ball.
- Throw the small medicine ball against the BOSU ball and catch it as it bounces back.
- Grab the small medicine ball in your left hand, throw it against the BOSU ball and catch it as it bounces back.
- Repeat as many times as you desire and experiment with throwing and catching at different angles.
4. Baseball Pitching Deceleration Drill
Equipment Required:
- 2 BOSU balls (platform side up)
- 1 partner
- 1 small medicine ball
Instructions:
- Place the two BOSU balls on the floor about a foot apart.
- Place one foot on each BOSU ball and get your balance.
- Get your partner to stand behind the two BOSU balls and your left leg while holding the small medicine ball.
- Get your partner to slowly throw the small medicine ball to you.
- Catch the medicine ball in your left hand and then slowly decelerate the ball as it drops towards your right knee.
- Throw the small medicine ball back to your partner using your left arm.
- Repeat for as many repetitions as you desire.
- Switch legs so that your right leg is now on the BOSU ball closest to your partner and your left leg is on the BOSU ball furthest away from your partner.
- Get your partner to slowly throw the small medicine ball to you.
- Catch the medicine ball in your right hand and then slowly decelerate the ball as it drops towards your left knee.
- Throw the small medicine ball back to your partner using your right arm.
- Repeat for as many repetitions as you desire.
- Step off the BOSU ball to complete the exercise.
5. Baseball Pitching Strength Drill
Equipment Required:
- 1 BOSU ball (platform side up)
- 1 dumbbell
Instructions:
- Grab the dumbbell in your right hand, stand on the BOSU ball with both feet and get your balance.
- Slowly raise your right leg off the BOSU ball and get your balance on your left leg.
- Bend your right elbow at a 90-degree angle and slowly raise the dumbbell to head height.
- Swing the dumbbell in a downward throwing motion while leaning forward and keeping your balance.
- Return the dumbbell and your body to the starting position.
- Repeat for as many repetitions as you desire.
- Lower your right leg onto the BOSU ball, raise your left leg off the BOSU ball and get your balance on your right leg.
- Put the dumbbell in your left hand, bend your left elbow at a 90-degree angle and slowly raise the dumbbell to head height.
- Swing the dumbbell in a downward throwing motion while leaning forward and keeping your balance.
- Return the dumbbell and your body to the starting position.
- Repeat for as many repetitions as you desire.
- Step off the BOSU ball and put the dumbbell on the floor to complete the exercise.
