Ultimate Baseball Offseason Workout

Just because there's no action on the diamond doesn't mean a player can't improve their baseball skills.

Here is a comprehensive training workout, spread out over the course of a few months, to get young players physically strong and ready to play their best come next season.

Note: Please use these examples as guidelines and modify or tailor them for your own players.

How the Workout is Organized

Here is the workout. It is done with a warm up and then done in three phases:

  • First phase is 6 weeks
  • Second is 4 weeks
  • Third is 2 weeks
Note: This is meant for a preseason workout, but can certainly be modified for anything else.

Warm-Up Phase

A. Jog 400 meters B. Skips ­ 2 sets, 15 ­ 20 yards

  1. Regular, Forward and Back
  2. Forward Crossover
  3. Lateral
  4. Lateral Crossover
  5. Hip Abduction Forward and Back
  6. Frankensteins

C. Power metrics ­ 2 sets, 15 ­ 20 yards

  1. Walking Lunges
  2. Lateral Lunges
  3. Lateral Over/Under

D. Plyo Quicknicks ­ 2 sets, 5 ­ 8 yards

  1. Forward Hops
  2. Tapioca

E. Static Stretch (Brief) F. Plyometrics

  1. Bounding (Forward) ­ 4 x 15 yds
  2. Bounding (Lateral) ­ 4 x 10 yds
  3. Lateral Cone Jumps ­ 3 x 10 reps
  4. Lateral Box Jumps
  5. Box Drop with Pivot ­ 6 ­ 8 Reps
  6. Medicine Ball ­ 3 x 8 a. Trunk Rotation b. Hip Extension

Phase I

Phase 1: (6 weeks)

Frequency: Workout three times a week.

A. Power

  1. Power Cleans ­ 4 x 6; Alternate Split Squats ­ 3 x 10
  2. Tuck Jumps ­ 3 x 10

B. Strength ­ 3 x 15 ­ 20

  1. Bar Squats / Step Ups / Regular Dead Lifts Glutes
  2. Triceps

C. Core Stability ­ 2 x 20 - 30

  1. Crunches/ Diagonal Crunches/ Jack Knife
  2. Lateral Crunches
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