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