Tag Archives: Baseball Workout

Baseball Speed and Agility Training Make for Powerful Players

1. Speed Training: Running Faster, Reacting Quicker

Speed is a fundamental skill in baseball, whether you’re stealing a base, sprinting to catch a fly ball, or charging a bunt. Speed training helps athletes develop the ability to accelerate quickly and maintain top velocity, which can make the difference in the many close plays that can occur throughout the course of a game.

Key Focus Areas for Speed Development

Speed training for baseball players should focus on improving acceleration, top-end speed, and sprint mechanics. These key areas ensure that players can maximize their time on the basepaths or in the field.

Acceleration Drills

Acceleration is the ability to increase speed quickly, and it’s especially important in baseball for situations like stealing bases or sprinting to catch a fly ball. To improve acceleration, athletes need to work on their starting position and first few steps.

Hill Sprints: Sprinting uphill forces players to engage their glutes and hamstrings more effectively, improving the explosiveness of their starts.
Falling Starts: Begin standing tall, then lean forward as if you’re falling, and burst into a sprint once you reach a 45-degree angle. This drill encourages a fast, explosive start.
Resisted Sprints: Use a sled or resistance band to add load during sprints, focusing on driving harder with each step to improve acceleration.

Maximal Speed Drills

Maximal speed refers to the fastest velocity an athlete can maintain over a short distance. To improve top-end speed, players need to work on running form and maintaining a high cadence.

Flying Sprints: Run for 10-20 yards gradually building to full sprinting speed over the next 20 yards. This helps players learn how to reach maximum speed.
Strides: Perform 60-80 yard strides at 90% of maximum speed, focusing on form, posture, and quick leg turnover.

Sprint Mechanics

Good sprint mechanics are crucial for reducing drag and maximizing speed. Players should focus on:

Proper Posture: Maintaining a slight forward lean (without slouching) and a relaxed head and neck.
Arm Drive: The arms should move in sync with the legs, driving the elbows backward to generate speed.
Leg Action: Quick knee lift and fast leg turnover help generate the power needed for acceleration and top-end speed.

2. Agility Training: Quickness and Change of Direction

Agility is the ability to change direction quickly and effectively, which is crucial for defensive plays, base running, and reacting to the unpredictable nature of the game. Unlike speed, which is linear, agility requires players to stop, start, and change direction while maintaining control of their body and balance.

Key Focus Areas for Agility Development

Agility training for baseball players should enhance reaction time, body control, and the ability to pivot and decelerate smoothly. By improving these factors, players can make quicker, more decisive moves on the field.

Cone and Hurdle Drills

Cone and hurdle drills simulate quick changes in direction and are essential for building agility. They help athletes improve footwork and the ability to cut on a dime, whether running to first base or chasing down a fly ball.

5-10-5 Shuttle Drill: Set up three cones in a straight line, 5 yards apart. Start at the middle cone in an athletic stance. Start by sprinting 5 yards to the left cone. Cut back and reverse direction to sprint 10 yards to the far right cone. Finally cut back and sprint through the middle cone. This drill focuses on lateral quickness and sharp direction changes.
3-Hurdle Drill: Set up three small hurdles (6-12 inches tall) in a straight line. Drive your knees up as you quickly move laterally over each hurdle, focusing on maintaining solid posture and explosive knee drive. Change direction to move back toward the start aiming to minimize contact time with the ground.

T-Drill

The T-Drill improves forward acceleration, lateral movement, and deceleration, making it a great drill for short bursts of speed.

Place 4 cones in a T shape (1 at the starting point and 3 in a line 5 yards away from the starting cone).
Sprint forward to the middle cone, shuffle to the left cone, then shuffle to the right cone, shuffle back left to the middle cone, and finally backpedal to the start.

Agility Ladder Drills

Ladder drills are fantastic for improving foot speed and coordination. They can enhance quickness, balance, and the ability to change direction in tight spaces.

In-and-Out Drill: Step both feet into the first box of the ladder, then step both feet outside the ladder. Continue moving down the ladder with quick, controlled steps.
Single-Leg Hop: Hop forward down the ladder with one foot in each box, focusing on quickness and explosive power.

3. Power Training: Explosiveness for Baseball-Specific Movements

Power is the combination of strength and speed, and it’s the key to generating explosive movements in baseball—whether it’s hitting the ball with force, pitching with high velocity, or sprinting around the bases. Power training involves exercises that build strength while also emphasizing speed, mimicking the explosive movements needed during a game.

Key Focus Areas for Power Development

To develop power for baseball, players should focus on exercises that enhance both lower body and upper body explosiveness. Power training should include compound lifts, plyometrics, and Olympic-style lifts, which develop force generation and transfer.

Lower Body Power: Developing Explosiveness in the Legs

The legs are responsible for generating much of the power during baseball actions, from sprinting to hitting. To build leg power, players should incorporate exercises that focus on fast and explosive movements.

Squat Jumps: Begin in a deep squat position, then explosively jump upward. This develops fast-twitch muscle fibers and enhances vertical leap and sprinting speed.
Box Jumps: Stand in front of a box or platform and jump onto it, focusing on height and explosiveness. This trains the legs to generate force quickly.
Lateral Bounds: Start on one leg and jump laterally, landing on your opposite leg. This exercise enhances lateral power, simulating the explosive movements needed for accelerating out of a lead off stance or moving laterally from a fielding position.

Upper Body Power: Generating Force for Throwing and Hitting

The upper body is crucial for generating power in throwing and hitting. To develop upper body power, players should focus on exercises that improve shoulder, chest, and core strength.

Medicine Ball Chest Pass: Stand facing a wall and explosively throw a medicine ball against it.
Push Press: Using a barbell or dumbbells, perform an overhead press with a slight dip in the knees to drive the weight upward.
Rotational Medicine Ball Throws: Medicine ball rotational throws develop rotational power, which is key for both hitting and pitching.

Olympic Lifts

Olympic lifts, such as the clean and jerk and snatch, are powerful tools for developing total-body power. These lifts require rapid acceleration and coordination, enhancing the explosive power needed for both pitching and hitting.

Power Cleans: This movement involves lifting a barbell from the ground to shoulder height in a quick, explosive motion. It trains the entire body to generate force rapidly.

Training for Speed, Agility, and Power

Speed, agility, and power are the cornerstones of baseball performance. Whether accelerating to first base, changing direction on defense, or delivering an explosive throw, these qualities directly impact a player’s ability to perform at their best. By incorporating targeted drills and exercises into their training regimen, athletes can improve these attributes and translate their physical training into success on the field.

Core Exercises for Baseball Players: Building a Strong Foundation

1. Stability: The Foundation of Core Strength

Core stability is the ability to maintain control and resist unwanted movement through the trunk and pelvis. For baseball players, this is essential for maintaining balance during dynamic actions like throwing, hitting, and sprinting.

Plank Variations

Planks are a staple of core training because they target the entire midsection, including the rectus abdominis, obliques, and transverse abdominis. Variations add challenges that mimic baseball-specific movements.

Standard Plank: Maintain a straight line from shoulders to heels, engaging the core, glutes, and quads. Start with 30-second holds, progressing to longer durations.
Side Plank: Targets the obliques, crucial for lateral stability. Perform with the forearm on the ground and hips lifted. Add a hip dip for extra activation.
Plank with Shoulder Tap: Increases anti-rotation demands. While in a plank, alternate tapping your shoulders without letting your hips twist.

Dead Bug

The dead bug reinforces core stability while moving the arms and legs independently, simulating the coordination needed in baseball actions.

Lie on your back with arms and legs extended upward.
Slowly lower one arm and the opposite leg toward the ground, keeping your lower back flat.
Alternate sides for 8–12 reps per side.

2. Anti-Rotation: Controlling Unwanted Movement

Anti-rotation exercises are vital for baseball players because they train the core to resist twisting forces, improving balance and protecting the spine during high-intensity movements.

Pallof Press

A go-to anti-rotation exercise, the Pallof press challenges the core to resist lateral forces.

Attach a resistance band to a sturdy anchor at chest height.
Stand perpendicular to the anchor, holding the band with both hands at your chest.
Press the band straight out, resisting its pull back toward the anchor.
Perform 10–12 reps per side.

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Standing Anti-Rotation Chop

This exercise trains the core to stabilize against rotational forces while standing, closely mimicking throwing and hitting motions.

Use a cable machine or resistance band.
Stand with feet shoulder-width apart, holding the band or cable handle with both hands.
Pull the handle diagonally across your body, resisting the urge to twist your torso.
Perform 8–10 reps per side.

Suitcase Carry

The suitcase carry strengthens the obliques and reinforces proper posture, key for maintaining balance in dynamic baseball movements.

Hold a dumbbell or kettlebell in one hand at your side.
Walk in a straight line, keeping your torso upright and avoiding leaning toward the weight.
Walk for 20–30 yards, then switch sides.

3. Rotational Power: Translating Strength to Performance

Rotational power is the core’s ability to generate and transfer force efficiently, a critical component of hitting, throwing, and pitching.

Medicine Ball Rotational Throws

Medicine ball throws are excellent for developing rotational power and mimic the explosive twisting movements of hitting and pitching.

Stand sideways to a wall with your knees slightly bent.
Hold a medicine ball at waist level.
Rotate your torso and throw the ball against the wall as hard as possible, focusing on a controlled follow-through.
Perform 8–12 throws per side.

Cable Woodchopper

The woodchopper strengthens the rotational muscles while allowing for controlled movement through a full range of motion.

Attach a cable to a high anchor point.
Stand sideways to the cable, holding the handle with both hands.
Pull the handle diagonally downward across your body, pivoting your back foot for a full rotation.
Perform 10–12 reps per side.

Rotational Landmine Press

This exercise integrates rotational power with upper body strength, closely simulating the throwing motion.

Place one end of a barbell into a landmine attachment or secure it in a corner.
Hold the barbell with one hand, standing perpendicular to it.
Rotate your torso as you press the barbell upward and outward.
Perform 8–10 reps per side.

4. Core Integration: Combining Stability and Power

In addition to specific core exercises, integrating core strength into compound movements and full-body exercises ensures the core functions dynamically in game-like scenarios.

Turkish Get-Up

The Turkish get-up combines core stability, shoulder mobility, and full-body coordination, making it a powerful tool for baseball players.

Lie on your back holding a kettlebell in one hand, arm extended.
Use your opposite arm and leg to assist as you rise to a standing position, keeping the kettlebell overhead.
Reverse the movement to return to the starting position.
Perform 3–5 reps per side.

Farmer’s Walk

A loaded carry like the farmer’s walk challenges the entire core while building grip strength and postural endurance.

Hold a heavy dumbbell or kettlebell in each hand.
Walk for 20–40 yards, keeping your torso upright and shoulders back.
Increase the load as strength improves.

Overhead Pallof Press

This variation of the Pallof press integrates core stability with shoulder strength, perfect for pitchers and outfielders.

Perform a Pallof press but with the band or cable extended overhead.
This increases the demands on the core and shoulders to resist movement.

Tips for Implementation

Start with Basics: For beginners, focus on mastering bodyweight stability exercises like planks and dead bugs before progressing to dynamic or weighted movements.
Focus on Form: Prioritize proper technique to prevent injury and maximize effectiveness. For example, in rotational throws, ensure the hips initiate the movement, not the arms.
Include Core in Every Session: While core-specific workouts are beneficial, many compound lifts (e.g., squats, deadlifts) also engage the core. Incorporate dedicated core exercises 2–3 times a week for best results.
Progress Gradually: As athletes build strength and coordination, increase the complexity or resistance of exercises, such as moving from a standard plank to a plank with shoulder taps or from Pallof presses to standing chops.

Building a Game-Ready Core

Core training is more than just developing a six-pack; it’s about building a resilient, powerful, and balanced powerhouse that enhances every aspect of a baseball player’s game. By focusing on stability, anti-rotation, and rotational power, athletes can develop a core that withstands the demands of the sport while improving performance on the field.

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Strength Training for High School Baseball Players: Why It Matters and How It Transforms Performance

When it comes to excelling in baseball, raw talent and skill are crucial—but they’re not the whole story. For high school baseball players, strength training is the secret sauce that bridges the gap between potential and performance. It’s the foundation for hitting harder, throwing faster, running quicker, and staying on the field longer. Let’s explore why strength training is a game-changer for high school players and how it can shape their journey, both on and off the diamond.

Why Strength Training Is Critical for High School Baseball Players

At the high school level, baseball players are at a unique crossroads. Their bodies are still developing, they’re honing their skills, and they’re starting to experience the competitive intensity of the sport. Strength training is a powerful tool for addressing these challenges while preparing players for the demands of higher-level play.

1. Building a Strong Foundation for Performance

Baseball is a game of explosive, dynamic movements: sprinting to steal a base, generating rotational power for a swing, or unleashing a fastball with precision. Strength training develops the muscles and movement patterns required for these actions.

For example:

Lower-body strength improves a player’s ability to drive off the mound as a pitcher or generate force for explosive base running.
Core strength enhances rotational power, which is critical for both hitting and throwing.
Upper-body strength supports the arm’s durability and power, particularly for pitchers and outfielders.

High school athletes often lack the foundational strength needed to fully tap into their athletic potential. Structured strength training fills this gap, helping players perform at their peak when it counts.

2. Injury Prevention: Staying in the Game

The repetitive nature of baseball—throwing, swinging, sprinting—places significant strain on specific areas of the body, such as the shoulders, elbows, and hips. Without proper strength and conditioning, high school players are at higher risk for overuse injuries like rotator cuff tears, UCL injuries, or hamstring strains.

Strength training not only builds resilience in the muscles and joints but also promotes muscular balance. For instance:

Shoulder and rotator cuff exercises strengthen the small stabilizing muscles, reducing the risk of throwing injuries.
Posterior chain development (e.g., glutes, hamstrings, and back) helps counteract the dominant quads and hip flexors, which are often overused in baseball movements.

By reinforcing these vulnerable areas, players can stay healthier throughout the season and beyond.

Benefits Beyond the Field

The advantages of strength training aren’t limited to physical improvements on the diamond. For high school players, it also instills discipline, confidence, and a growth mindset.

1. Mental Toughness and Confidence

There’s a unique sense of accomplishment that comes with lifting heavier weights or mastering a challenging movement. For high school athletes, these wins in the gym translate to increased confidence on the field. A player who knows they’ve put in the work to strengthen their body often performs with more assurance and poise under pressure.

Additionally, the consistent effort required in strength training teaches valuable lessons in goal setting and perseverance—qualities that benefit athletes in every aspect of life.

2. College and Pro Opportunities

For players aiming to compete at the collegiate or professional level, strength training can be a differentiator. Coaches and scouts increasingly prioritize athletes who demonstrate a commitment to physical development. A strong, well-conditioned player not only stands out during showcases but also signals to recruiters that they have the work ethic to thrive in a competitive program.

Addressing Myths About Strength Training in High School Baseball

Despite its benefits, strength training for high school baseball players is sometimes misunderstood. Let’s dispel a few common myths:

1. “Strength training will make me too bulky and slow.”

This misconception stems from the association of weightlifting with bodybuilding. In reality, baseball-specific strength training emphasizes functional strength and explosiveness, not muscle size. Athletes train to enhance speed, agility, and power—qualities that directly improve on-field performance.

2. “It’s too dangerous for teenagers.”

When done correctly, strength training is safe and highly beneficial for teenagers. The key is to focus on proper technique, progressive overload, and exercises appropriate for the athlete’s level of maturity. With guidance from knowledgeable coaches or trainers, the risk of injury is minimal.

3. “I’ll lose flexibility.”

A well-designed strength training program incorporates mobility work and doesn’t compromise flexibility. In fact, strength training often enhances range of motion when paired with dynamic stretching and proper warm-ups.

How Strength Training Sets the Stage for Long-Term Development

For high school players, strength training is more than just a short-term performance boost—it’s an investment in their athletic future. By starting early, athletes can develop the habits and skills they’ll need to succeed at higher levels of competition.

1. Preparing for Collegiate Athletics

College baseball players face intense physical demands. Strength training during high school provides a head start, allowing athletes to transition more smoothly to the rigorous training regimens of college programs.

2. Reducing Burnout and Overuse Injuries

Baseball players often specialize in the sport at a young age, leading to repetitive strain on certain muscles and joints. Strength training promotes overall athleticism and muscular balance, reducing the risk of burnout and overuse injuries.

3. Building Confidence for Life

Beyond sports, strength training teaches athletes how to set goals, overcome challenges, and appreciate the rewards of hard work. These lessons are invaluable, whether they pursue a career in baseball or take a different path.

Unlocking Potential Through Strength Training

For high school baseball players, strength training isn’t just an optional activity—it’s a cornerstone of success. It lays the foundation for improved performance, injury prevention, and long-term development, while also fostering mental toughness and discipline.

As young athletes embark on their journey, strength training equips them with the tools to thrive, both on the field and in life. Whether it’s powering through a grueling practice, recovering from a tough loss, or hitting a personal best in the weight room, the lessons learned through strength training resonate far beyond the game of baseball.

Off-Season Baseball Workout – Phase 4, Week 3, Day 2

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 5 each
Split Stance MB Overhead Throw – 3 x 6 each side
Band Pull Apart – 3 x 10

Box Squat – 5 x 3
TRX Push-up – 3 x 12
Dynamic Hip Adductor Stretch – 2 x 8 each

BB RDL – 3 x 6
Standing DB 1-arm Row – 3 x 10 each

Goblet Lateral Lunch Off Box – 3 x 8 each
TRX W to I – 3 x 10

TRX Alternating Knees to Elbows – 2 x 10 each
Farmer’s Carry – 2 x 50 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.