Get Better This Summer

Core Work = More Power

What do hitting, throwing, sprinting, and fielding all have in common?

They all rely on core strength.Your core is the powerhouse of your body—it connects your upper body and lower body, and when it’s strong, everything you do in baseball gets better.

The best part? You don’t need a gym or any special equipment to train it.

What Is “Your Core”?

Your core includes your stomach muscles, lower back, and hips. It’s the center of your body and where all movement begins. A strong core helps you:

• Hit the ball harder

• Throw with better mechanics

• Move quicker and more balanced

• Prevent injuries

Think of your core like the trunk of a tree—the stronger it is, the better everything else can grow.

No Equipment? No Problem.

Here are 5 baseball-friendly core exercises you can do at home:

1. Plank Hold

   • Start in a push-up position on your elbows.

   • Keep your body straight like a board.

   • Hold for 30 seconds, then work up to 1 minute.

     
     

2. Leg Raises

   • Lie on your back, hands under your hips.

   • Slowly raise legs up, then lower without touching the ground.

   • Do 10–15 reps.

     
     

3. Russian Twists

   • Sit on the ground with knees bent.

   • Hold a wiffle ball or water bottle.

   • Twist side to side and touch the ground each time.

   • Do 20 total twists (10 each side).

     
     

4. Side Plank

   • Turn sideways on one elbow.

   • Lift hips and hold your body straight.

   • Hold 20 seconds per side, build up to 45+ seconds.

     
     

5. Bird Dogs

   • On hands and knees, raise opposite arm and leg.

   • Hold for 3 seconds, switch sides.

   • Do 10–12 total.

Your Weekly Core Challenge

Day	Workout
Mon	Plank (3x30 sec), Leg Raises (2x12), Russian Twists (1x20)
Tue	Side Planks (2x per side), Bird Dogs (2x6 per side)
Wed	Combine all 5 exercises (light versions)
Thu	Rest or light stretching
Fri	Same as Monday
Sat	Challenge Day – Can you hold a plank for 1 full minute? (3X??)
Sun	Practice intentional rest

You can always change reps or rest time based on your age and ability—but the key is consistency.

Make It a Habit

• Do your core work right after brushing your teeth in the morning or evening.

• Create a chart to track your progress.

• Challenge a teammate and keep each other accountable.

Train from the Inside Out

• Just like your core is the center of your athletic strength, your heart and mind are the center of your walk with Christ.

• “Above all else, guard your heart, for everything you do flows from it.” – Proverbs 4:23

  • A baseball player with a strong core is balanced, powerful, and hard to knock down.

  • A believer with a strong heart in Christ is the same.

Final Thought

If you want to hit harder, throw better, and move quicker this summer—train your core. No gym. No gear. Just you, your effort, and your God-given body.