In-season baseball workouts should adapt and change as the season progresses. As we move into the second week of the baseball season, you’ll notice a small increase in overall training volume. However, every player is different and may need to make adjustments specific to their own situation. Adjust your own training volume based on your practice and game schedule, whether you are a starter or come off the bench, and how you are feeling.
Overall Goals for In-Season Training – Maintain strength, speed, and power from off-season and pre-season workouts; maintain flexibility; maximize recovery between practices and games
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.
- Glute Bridge Hold – 2 x 30 seconds
- Scapular Wall Slide – 2 x 10
- Plank – 2 x 60 seconds
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 Twist – 10 yards
- World’s Greatest with Rotation – 10 yards
- Inch Worm – 10 yards
- Lateral Lunge – 10 yards each direction (left and right)
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.
- Squat Jump – 2 x 6 (pause after each landing)
- Russian Twist – 2 x 30
- Deadlift
- For athletes with DB’s – 3 x 8
- For athletes with barbell or trap bar – 3 x 5
- Push-up – 2 x 12
- Step-up – 3 x 8 each leg
- DB Row – 2 x 10
- Supermans – 2 x 10
Post-Training
Soft Tissue Work
- Hip Flexor
- IT Band
- Mid/Upper Back
Stretching
- Hamstrings
- Groin
- Piriformis Stretch
*Need a substitution for an exercise? Feel free to reach out here to let me know how I can help.
