Baseball, a favorite American summer activity for kids and adults, requires speed, throwing power and batting strength. Try the following exercises to develop your skills in these areas.

Medicine Ball Side Tosses:

IMG_1167This is a great exercise to develop batting power. Stand sideways to a wall or partner. Hold the medicine ball with both hands and position both hands to the side of your body opposite to your partner or wall. Now throw the medicine ball. Catch and repeat for 30-60 seconds each side.

 External Rotation:

external rotation b_webBaseball athletes suffer from a lot of shoulder trauma due to the ballistic nature of throwing. Try this exercise to help strengthen the shoulder. Anchor tubing at waist height. Stand sideways to the door and hold the tube handle in your furthest arm. Position your elbow at your side and bend it to 90 degrees.  Keep your upper arm at your side and slowly rotate your forearm away from your body. Complete-20 reps each arm.

Baseball Field Workout: 

This is a great workout to develop muscle conditioning for the entire body, speed, power and endurance.

  • Sprint to First Base and perform 1 set of a Lower Body exercise like Squats or Lunges.
  • Sprint to Second Base and perform 1 set of an Upper Body exercise like Push-ups or have hand-weights positioned there so you could do bent over rows, shoulder presses, curls or tricep kickbacks.
  • Sprint to Third Base and perform 1 set of a Core conditioning exercises like Sit-ups, V-sits, Planks etc.
  • Sprint to Home and perform 1 set of a high intensity drill like skipping, jumping, lateral shuffles etc.
  • Continue the workout with different exercises at each base.

You can purchase medicine balls and exercise tubing at your local department or sporting good store.

...Join us for the…..
34th Annual Hagg Lake Triathlon & Weekend Sports Festival!
July 9th, 2016
The Hagg Lake Triathlon is one of the nation’s oldest and longest running triathlon events, Hagg Lake enters its 34th year and it continues to draw upwards of 600+ athletes.

Sherri McMillan

Sherri McMillan

Sherri McMillan, holds a master's degree in exercise physiology and has been inspiring the world to adopt a fitness lifestyle for more than 33 years. She has received numerous industry awards including 2010 CanFitPro International Presenter of the Year, 2006 IDEA Fitness Director of the Year, 1998 IDEA Personal Trainer of the Year, 1998 CanFitPro Fitness Presenter of the Year and 2005/2006 ACE Fitness Educator of the Year - Runner up. She is a fitness trainer, fitness columnist for various magazines and newspapers, author of five books and manuals including "Go For Fit - the Winning Way to Fat Loss" and "Fit over Forty" and the featured presenter in various fitness DVDs. She has presented hundreds of workshops to thousands of fitness leaders throughout Canada, Australia, Mexico, Jamaica, New Zealand, Germany, England, Spain, South America, Asia and the U.S. She is the owner of Northwest Personal Training in downtown Vancouver, the founder of WHY Racing Events & WHY Community, participates in various community fundraisers and can be found running, biking, or hiking around the community. Find more information at

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