As these baseball workouts finish Phase 1 of In-Season training, stay committed to your goals and game plan for the season. Be sure to maximize your recovery – don’t skip soft tissue work or stretching. Take care of your shoulders. And, get plenty of sleep!

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 – 2 x 5 each leg (stick and hold landing)
• MB Slam – 3 x 8

• Front Squat
  • For athletes with DB’s – 3 x 8
  • For athletes with barbell – 3 x 5

• DB or BB RDL – 2 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.