Baseball Warm-up

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

We are now 2 full months into the baseball season. Now is a fantastic time to evaluate how your goals are progressing. Are you accomplishing what you set out to do on the ball field? Are you on track with what you want to achieve? Just because you are in the middle of the season does not mean goal setting is put on hold.

Take some time out of your week to step back and truly look at the last two months of the season. Where have you been excelling? Where can you improve? What adjustments can you make moving forward to continue to see positive results?

Not only can these adjustments be made on the ball field – perhaps taking more reps in the cage or refining your pitching delivery – but they can also be made to your strength & conditioning program. Do you need more recovery work? Perhaps you need to refine your conditioning. Whatever the case, each athlete will have to make a self-evaluation in order to make specific adjustments to his in-season baseball workouts.

Today’s workout will finish up Phase 2 of in-season baseball workouts. Next week, these workouts will be more recovery focused to allow your body to continue to stay strong and ready for game day. We’ll start in-season baseball workout Phase 3 the following week.

As always, if you need direction in making this in-season baseball workout work for you or your team’s needs, please feel free to connect with me at any time.

Overall Goals for In-Season Training – Maintain strength, speed, and power from off-season and pre-season baseball 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 – 2 x 12 reps each leg
  • Throwing Deceleration with Band – 2 x 12 each
  • 90/90 Stretch – 2 x 5 each
  • No Money Drill on Foam Roller – 2 x 12

Dynamic Warm-up

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

  • Walking Lunge – 10 yards
  • Quad Stretch with Toe Touch – 10 yards
  • World’s Greatest – 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.

  • 45 Degree Lateral Bound – 3 x 5 each leg (stick and hold each landing)
  • Rotational MB Slam – 3 x 8 (4 each side)
  • Front Squat
    • For athletes with DB’s – 3 x 10
    • For athletes with barbell – 3 x 5
  • DB (or BB) RDL – 3 x 8
  • Band Pull Apart – 2 x 12
  • Pallof Press – 3 x 4 reps each side; 5 second hold each rep

Post-Training

Soft Tissue Work

  • Hip Flexor
  • IT Band
  • Mid/Upper Back

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.