In-Season Baseball Workout – Phase 1 – Week 3, Day 2

As you continue to engage in daily team practices and play games, be sure to take note of your soreness levels and recovery time. As we finish out Week 3 and look toward Week 4, there will continue to be some low-volume medicine ball, jumping, and other power-based movements in these baseball workouts. However, you should be getting plenty of on-field speed and quickness training just by playing the game. Remember, every player is different and may need to make adjustments to the workout based on your own situation.

Overall Goals for In-Season Baseball Workout – 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.

  • 1-Leg Glute Bridge Hold – 2 x 20 seconds each leg
  • Quadruped Rotation – 2 x 5 each side
  • 90/90 Stretch – 2 x 5 each side
  • No Money Drill – 2 x 12

Dynamic Warm-up

Set up a space with 10 yards to move through the following warm-up. Complete a movement for the given distance and jog back to the start line to complete the next movement.

  • 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.

  • Lateral Bound – 3 x 3 each leg (stick and hold landing)
  • MB Slam – 2 x 8
  • Front Squat
    • For athletes with DB’s – 3 x 8
    • For athletes with barbell – 3 x 5
  • Push-up (pause at top position) – 2 x 12
  • DB or BB RDL – 3 x 8
  • DB Row – 2 x 12
  • Pallof Press (with band) – 2 x 12 each side
  • Prone T’s – 2 x 12

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back

Stretching

  • Hamstrings
  • Groin
  • Sleep Stretch

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