Author Archives: BTM

baseball medicine ball throw

Off-Season Baseball Workout – Phase 4, Week 2, Day 2

Phase 4 builds on Phase 3, so consider taking a deload or recovery week beforehand, depending on your experience level and fatigue. Younger or less-experienced players may need less rest, while experienced players might find a recovery week beneficial. Listen to your body and adjust as needed.

Use the following workout as a template and adapt it as necessary for your specific needs. As always, if you need direction in making this off-season baseball workout work for you or your team’s needs, please feel free to connect with me at any time.

Overall Goals for Off-Season Training – Recover from the previous season, rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for the following training year.

Pre-Training

Soft Tissue Work

  • Glutes
  • IT Band
  • Quads
  • Groin

Pre-hab

Complete one set of each exercise back-to-back until one set of each movement is complete. Then, return to the start and complete any movements with additional sets. Minimal rest between exercises.

  • 1-Leg Glute Bridge – 2 x 10 each side, hold last rep 10 seconds
  • Forearm Wall Slide – 2 x 10
  • 90/90 Stretch, bottom leg straight – 2 x 6 each
  • Side Plank – 1 x 60 seconds each side

Dynamic Warm-up

Complete one set of each exercise back-to-back until one set of each movement is complete.

  • Jump rope – 50 singles
  • Reverse Lunge with twist – 1 x 5 each side
  • Jump rope – 50 scissors
  • Jump rope – 50 jumping jacks
  • World’s Greatest with Twist – 1 x 6 each
  • Reverse Inch Worm (in place) – 1 x 5
  • Lateral Squat – 1 x 10 each side
  • Jump Rope – 10-20 double under

Exercises/Movements

Complete the following movements in order. Exercises grouped together should be completed in a superset fashion – back-to-back with minimal rest, taking a longer rest after the second exercise is complete. Rest 30-60 seconds between sets.

  • Band Resisted Lateral Bound – 4 x 4 each
  • Split Stance MB Overhead Throw – 3 x 6 each side
  • Band Pull Apart – 3 x 10
  • Box Squat – 4 x 4
  • TRX Push-up – 3 x 10
  • Dynamic Hip Adductor Stretch – 2 x 8 each
  • BB RDL – 3 x 8
  • Standing DB 1-arm Row – 3 x 12 each
  • Goblet Lateral Lunch Off Box – 3 x 6 each
  • TRX W to I – 2 x 10
  • TRX Alternating Knees to Elbows – 2 x 10 each
  • Farmer’s Carry – 2 x 60 yards

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back
  • Pec Minor/Major

Stretching

  • Hamstrings
  • Groin
  • Piriformis Stretch
  • Sleeper Stretch

*Need a substitution for an exercise? Feel free to reach out here to let me know how I can help.

landmine press

Off-Season Baseball Workout – Phase 4 – Week 2, Day 1

During this month of the off-season, Phase 4 will focus on the following key goals:

  • Assess Phase 3: Review and adjust the general strength program based on progress and any needed modifications.
  • Advance Strength Exercises: Increase intensity of strength exercises where suitable.
  • Balance Upper Body Training: Maintain a balance between upper body pulling and pushing exercises. For some players, it may be beneficial to limit pushing exercises or to use a 2:1 ratio of pulling to pushing exercises.
  • Enhance Power Movements: Add volume to power-focused exercises like medicine ball drills and plyometrics.
  • Prioritize Flexibility and Recovery: Regularly incorporate soft tissue and flexibility work.
  • Throwing Load: If you have not yet started a throwing program, now is the time to pick the ball and glove up again. Any throwing program should have the ballplayer throwing 3-5 times per week by the end of the off-season. (If you need guidance in setting up a throwing program, check out ARMing for Success.)
  • Add Baseball-Specific Conditioning: If not yet included, consider introducing baseball-specific conditioning exercises.

Phase 4 builds on Phase 3, so a deload or recovery week may be helpful before starting, depending on experience level and fatigue. Younger or less-experienced players may not need as much rest, but experienced players might benefit from a week to recover. Ultimately, assess how you feel and adjust accordingly.

Use the following workout as a template and adapt it as necessary for your specific needs. As always, if you need direction in making this off-season baseball workout work for you or your team’s needs, please feel free to connect with me at any time.

Overall Goals for Off-Season Training – Recover from the previous season, rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for the following training year.

Pre-Training

Soft Tissue Work

  • Glutes
  • IT Band
  • Quads
  • Groin

Pre-hab

Complete one set of each exercise back-to-back until one set of each movement is complete. Then, return to the start and complete any movements with additional sets. Minimal rest between exercises.

  • Half-kneeling Rotations – 2 x 5 each side
  • Sumo Squat to Stand – 2 x 10
  • Scapular Wall Slide – 2 x 10
  • Stability Ball Kneeling Rollout – 1 x 10

Dynamic Warm-up

Complete one set of each exercise back-to-back until one set of each movement is complete.

  • Walking Lunge – 10 yards
  • Reverse Lunge with Reach and Lean – 10 yards
  • World’s Greatest with Rotation- 10 yards
  • Inch Worm – 10 yards
  • Lateral Lunge – 10 yards each direction

Exercises/Movements

Complete the following movements in order. Exercises grouped together should be completed in a superset fashion – back-to-back with minimal rest, taking a longer rest after the second exercise is complete. Rest 30-60 seconds between sets.

  • Depth Jump – 4 x 5
  • Step-behind MB Rotational Chest Pass – 4 x 5 each side
  • Trap Bar Deadlift – 4 x 4
  • Half-kneeling Landmine Press – 3 x 8 each
  • DB Split Squat – Back foot elevated – 3 x 8 each
  • TRX 1-arm Rotational Row – 3 x 8 each
  • Glute/Ham Raise – 3 x 10
  • TRX Windmill – 2 x 12
  • Half-kneeling Cable Chop – 2 x 5 each, 5 sec hold/rep
  • Supermans – 2 x 10

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back
  • Pec Minor/Major

Stretching

  • Hamstrings
  • Groin
  • Piriformis Stretch
  • Sleeper Stretch

*Need a substitution for an exercise? Feel free to reach out here to let me know how I can help.

baseball nutrition

Essential Nutrition Tips for Peak Baseball Performance

When it comes to baseball, much of the focus is on skill, agility, and strategy, but a key element often overlooked is nutrition. What a baseball player eats directly impacts his energy levels, performance on the field, and recovery after games and practices. Whether you’re stepping up to the plate or taking your spot on the mound, having the right fuel in your body can make a difference in your game.

To perform at their peak, baseball players need to maintain a well-rounded diet that promotes sustained energy, muscle repair, and overall health. Here are three essential components that should be part of every baseball player’s diet.

1. Lean Protein for Muscle Repair and Growth

Protein is the building block of muscle, making it a critical part of any athlete’s diet. After training sessions, workouts, or games, muscles need to repair and grow, and this process requires an adequate intake of protein. For baseball players, who often need explosive power and endurance throughout a long season, getting enough protein ensures they can recover quickly and stay strong.

Ideal sources of lean protein include:

  • Chicken and turkey: These are classic protein sources that provide essential amino acids while remaining low in fat.
  • Fish: Fatty fish like salmon and tuna are high in protein and omega-3 fatty acids, which help reduce inflammation in the body.
  • Eggs: One of the most versatile and complete protein sources, eggs provide high-quality protein and important nutrients like vitamin B12.
  • Low-fat dairy: Greek yogurt, cottage cheese, and milk offer both protein and calcium, which is essential for strong bones.
  • Plant-based proteins: For players who prefer a plant-based diet, options like beans, lentils, and tofu provide substantial amounts of protein without animal products.

Incorporating these protein sources helps ensure muscles recover efficiently and remain primed for peak performance during games.

baseball nutrition

2. Complex Carbohydrates for Sustained Energy

Carbohydrates are the body’s primary energy source, and for athletes, they are especially important. Baseball players need sustained energy to get through practices and games, which can last for hours. Complex carbohydrates provide a steady release of energy, preventing the energy crashes that come with refined sugars or simple carbs.

Top sources of complex carbohydrates include:

  • Whole grains: Foods like brown rice, quinoa, oats, and whole-wheat bread are packed with fiber, vitamins, and minerals.
  • Sweet potatoes: Rich in fiber, vitamins, and complex carbs, sweet potatoes are a favorite among athletes.
  • Fruits and vegetables: In addition to providing energy, fruits like bananas and berries are packed with antioxidants, while vegetables like spinach and broccoli provide fiber and essential micronutrients.

By focusing on complex carbohydrates, baseball players ensure they have the energy they need to focus and perform throughout long training sessions or games.

3. Healthy Fats for Long-Lasting Energy and Inflammation Reduction

Healthy fats are often overlooked in an athlete’s diet, but they play a critical role in energy production, joint health, and recovery. Omega-3 fatty acids, in particular, help reduce inflammation, which is important for baseball players dealing with the repetitive motions and potential injuries associated with the sport.

Sources of healthy fats include:

  • Avocados: Full of monounsaturated fats, avocados provide long-lasting energy and help the body absorb key vitamins.
  • Nuts and seeds: Almonds, chia seeds, and flaxseeds are packed with healthy fats and other nutrients like magnesium and protein.
  • Olive oil: A staple of the Mediterranean diet, olive oil is high in monounsaturated fats and antioxidants.
  • Fatty fish: In addition to being a great source of protein, fish like salmon and mackerel are rich in omega-3 fatty acids.

Incorporating healthy fats into their diet allows players to maintain energy and support joint and muscle health throughout the season.

Balanced Nutrition = Peak Performance

A balanced diet filled with lean protein, complex carbohydrates, and healthy fats is key to a baseball player’s success. By fueling your body with the right nutrients, you can maintain peak performance, recover faster, and stay healthier throughout the long, demanding season. With proper nutrition, a good diet doesn’t just keep you on the baseball field—it helps you thrive there.

The Physical Demands of Baseball: A Game of Strength, Power, Speed, and Precision

Baseball, often considered a game of skill and strategy, is equally demanding from a physical perspective. Beneath the surface of calculated decisions lies a sport that requires athletes to possess a unique combination of strength, power, speed, and size. Whether you’re watching a pitcher wind up, a batter take a swing, or an outfielder track down a fly ball, the athleticism on display is a result of years of conditioning and training. But what exactly are the physical demands of baseball? Let’s take a closer look at the specific attributes needed to excel on the diamond.

Strength and Power: The Foundation of Baseball

Baseball Core

Strength and power are the backbone of a baseball player’s performance. From the explosive swing of the bat to the quick acceleration on the base paths, the ability to generate force is key. Strength, particularly in the core, legs, and upper body, provides the foundation for many actions in baseball.

  • Rotational Power: Baseball is unique in that it relies heavily on rotational movements, especially when it comes to hitting and pitching. A batter’s swing is powered by the ability to rotate the hips, core, and shoulders in one fluid motion. This rotational power is not just about brute strength but also timing and coordination. The ability to generate torque—transferring force from the lower body through the core to the bat—allows players to hit with both speed and power.
  • Leg Strength: For both pitchers and position players, lower-body strength is essential. Pitchers rely on powerful legs to drive off the mound, generating velocity and control. Fielders depend on strong legs for quick lateral movements, while base runners need explosive leg strength to accelerate out of the batter’s box and around the bases.

Arm Strength and Accuracy: The Art of the Throw

While leg and core strength are fundamental, baseball is perhaps most famously defined by the arms—whether it’s firing a pitch at 95 mph or making a perfect throw from the outfield to home plate.

  • Arm Strength: A baseball player’s arm must be powerful yet precise. Outfielders and infielders alike must throw with velocity across long distances while maintaining accuracy. This requires not only upper-body strength but also refined mechanics and coordination between the arm, shoulder, and torso. Pitchers, in particular, develop a finely-tuned arm capable of producing high velocities, while position players focus on being able to quickly release the ball with strength and accuracy.
  • Accuracy: Precision is equally important. A strong arm is useless without accuracy. Outfielders need to hit cutoff men, infielders need to make pinpoint throws to first base, and pitchers need to locate their pitches with surgical precision. The ability to consistently control the ball under pressure separates the good from the great.

Speed and Agility: Moving with Purpose

Speed in baseball doesn’t only refer to base stealing or sprinting to first base. It encompasses quickness in various movements—whether reacting to a hit ball or moving laterally to field a grounder.

  • Acceleration: Unlike other sports that may require long-distance running, baseball is more about short bursts of speed. Whether it’s a batter sprinting to beat a throw to first base or a base runner trying to steal second, quick acceleration is key. Players train for these short, powerful bursts with sprint drills and plyometrics.
  • Agility: Players also need to be agile, capable of reacting quickly to changing situations. Infielders, for example, must be able to move laterally in an instant to field a ground ball, while outfielders need to change direction on the fly to track down a hit. Agility drills, which improve reaction times and quick changes of direction, are integral to baseball training.

Flexibility and Mobility: The Often Overlooked Component

In baseball, flexibility is often overlooked but is just as important as strength and speed. The ability to move through a full range of motion without restriction is crucial to performance and injury prevention.

  • Shoulder Mobility: Given the repetitive throwing motions in baseball, shoulder mobility is critical, especially for pitchers. Proper flexibility ensures that a player can generate power without placing undue stress on the shoulder, preventing common injuries like rotator cuff tears.
  • Hip and Thoracic Spine Flexibility: The ability to rotate the hips and upper back is key in both hitting and throwing. Flexibility in these areas allows for smooth, powerful rotations without compensatory movements that could lead to injury. Dynamic stretching and yoga are often incorporated into baseball conditioning programs to maintain this flexibility.

Size: Bigger Doesn’t Always Mean Better

Baseball players come in all shapes and sizes, from power hitters like Aaron Judge to speedy infielders like José Altuve. While size can be an advantage—particularly for pitchers and power hitters—there’s no one-size-fits-all formula in baseball. What matters most is how well players can translate their size into power, speed, and agility.

Baseball players come in all shapes and sizes. There is no one-size-fits-all formula in baseball.
  • Power vs. Agility: Larger players, particularly in power positions like first base or corner outfield, may focus on generating tremendous power through their size. Meanwhile, smaller players may rely more on agility and speed to make an impact. The beauty of baseball is that it accommodates a wide range of body types, each contributing to the game in different ways.

Intangibles: Skills, Work Ethic, and Mental Toughness

Beyond physical traits, baseball demands a sharp mental edge and an unwavering work ethic. The skills required to excel in baseball are honed through countless hours of practice, but the mental aspects are what often distinguish the elite from the average.

  • Hand-Eye Coordination: Perhaps the most critical skill in baseball is the ability to make contact with the ball. A batter’s success hinges on exceptional hand-eye coordination, allowing them to track a pitch moving at upwards of 90 mph and connect with it in a split second. This coordination extends to fielding as well—reacting to balls hit at various angles and speeds requires precision and quick reflexes.
  • Pitch Recognition and Reaction Time: Batting isn’t just about power; it’s about recognizing pitch types—fastballs, sliders, curveballs—and adjusting quickly. Great hitters develop a keen eye for these subtleties, reacting in milliseconds. This mental processing skill, developed over years, can mean the difference between a strikeout and a home run.
  • Work Ethic: Baseball is a game of repetition and refinement. Success at the plate or on the mound rarely happens overnight. It takes years of consistent practice, from perfecting a swing to refining a pitching motion. Elite players spend countless hours in the batting cage, weight room, and bullpen. That discipline and work ethic separate those who merely play the game from those who master it.
  • Mental Toughness: Baseball is a game of failure. Even the best hitters in the game fail 7 out of 10 times. Dealing with this level of failure requires mental toughness and resilience. Players must stay focused through slumps, bad games, and long seasons. The ability to bounce back from adversity is essential to success in baseball, whether for a pitcher who gives up a home run or a batter who strikes out with the bases loaded.
  • Baseball IQ: An often-overlooked intangible is the player’s knowledge of the game. Understanding situations, knowing when to make certain plays, and anticipating what will happen next are critical elements that come from years of experience. Players with high baseball IQ are often one step ahead of the competition, knowing how to read the game and make quick, strategic decisions on the field.

Conclusion

The physical demands of baseball are as varied as the positions on the field. It’s a sport that requires athletes to excel in strength, power, speed, and flexibility, often with specialized requirements for different roles. But beyond these physical traits, it’s the intangibles—mental toughness, skill, and work ethic—that separate the greats from the rest. Whether it’s the rotational power of a batter, the arm strength and accuracy of a fielder, the agility and speed of a base runner, or the mental resilience to push through adversity, baseball challenges the body and mind in complex ways. With its unique combination of athleticism, skill, and intellect, baseball continues to be a game that pushes players to develop both physically and mentally, making it one of the most demanding and rewarding sports in the world.