Content provided by USA Baseball.

Core-Strengthening Exercises for Players

The core strengthening exercises provided can be performed while standing or lying on a physioball. Equipment required includes a physioball, 3 to 4 kg. Medicine ball, exercise band, and a 25 lb. weighted plate. Other equipment may be used as a substitute. The number of sets and repetitions can be determined based on individual athletes’ capabilities. Suggested sets and repetitions are 3 sets of 10 repetitions for each exercise.

Back Extensions 1


Back Extensions 2

Elbow Rollouts 1

person doing exercises on ball

Elbow Rollouts 2

person doing exercises on ball

For complete explanation of core strengthening exercises and other examples please visit

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