As the season moves forward, you need to stay consistent with your in-season baseball workouts. You’ve worked hard up to this point to maintain your strength (maybe even improve a little bit) and maximize your recovery. Whether your team is in first place or last place does not matter. Keep your sights set on your goals and what you want to accomplish this season.

Remember, at this point in the season, your strength sessions should be complimenting you – not limiting you – when you step onto the field. Get your sleep. Choose foods that will help your recovery and strength goals. Don’t skip your soft tissue work and stretching.

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 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.

• Quadruped Reach Through – 2 x 6 each side
• Scapular Punches with Band – 2 x 10
• 90/90 Stretch – Bottom Leg Straight – 2 x 6 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 with Rotation- 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.

• Med Ball Rotational Throw – non-dominant side only – 3 x 6
• Supine Foam Roll with Arm Raise – 2 x 10

• Goblet Squat – 3 x 8
• 1-Arm Med Ball Push-up – 2 x 8 each side

• DB RDL – 3 x 6
• Split Stance 1-arm Cable Row – 2 x 8 each

• Side Plank with Rotation – 2 x 8 each

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.

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.

We are well into the baseball season now, so ball players really need to be sure they are listening to their bodies. Remember, you want to be able to take the field on game day feeling as close to 100% as you can. Coaches, this means you may need to have some conversations with your players to make sure you are not continuing to break them down leading into game days.

Starting pitchers and catchers should be the most mindful about how much volume they are training. The same goes for players dealing with any nagging injuries. As for players who do not see as many regular innings, or who tend to come off the bench, you should be able to stick with the programming – making adjustments for your individual circumstances.

If you have questions on how to best incorporate this in-season baseball workout into your schedule, feel free to contact me. I’m here to help!

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 – 2 x 15 reps
• Scapular Punch with Band – 2 x 10
• Quadruped Reach Through – 2 x 6 each
• 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.

• Reverse Lunge with Twist – 10 yards
• Quad Stretch with Toe Touch – 10 yards
• World’s Greatest with Rotation – 10 yards
• Inch Worm – 10 yards
• Walking Leg Cradle – 10 yards

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, continuous – 3 x 8 (stick and hold final landing)
• MB Slam – 3 x 8

• Deadlift
  • For athletes with DB’s – 3 x 10
  • For athletes with barbell or trap bar – 3 x 5
• MB Push-up – 3 x 10

• DB Reverse Lunge – 2 x 10 each
• Standing Band Row – 2 x 12

• 1-leg DB RDL – 3 x 8 each
• Prone W – 2 x 12

• Reverse Hyper – 2 x 12

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.