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
Warm-Up Phase
A. Jog 400 meters B. Skips 2 sets, 15 20 yards
- Regular, Forward and Back
- Forward Crossover
- Lateral
- Lateral Crossover
- Hip Abduction Forward and Back
- Frankensteins
C. Power metrics 2 sets, 15 20 yards
- Walking Lunges
- Lateral Lunges
- Lateral Over/Under
D. Plyo Quicknicks 2 sets, 5 8 yards
- Forward Hops
- Tapioca
E. Static Stretch (Brief) F. Plyometrics
- Bounding (Forward) 4 x 15 yds
- Bounding (Lateral) 4 x 10 yds
- Lateral Cone Jumps 3 x 10 reps
- Lateral Box Jumps
- Box Drop with Pivot 6 8 Reps
- 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
- Power Cleans 4 x 6; Alternate Split Squats 3 x 10
- Tuck Jumps 3 x 10
B. Strength 3 x 15 20
- Bar Squats / Step Ups / Regular Dead Lifts Glutes
- Triceps
C. Core Stability 2 x 20 - 30
- Crunches/ Diagonal Crunches/ Jack Knife
- Lateral Crunches