Strength training is a powerful tool for baseball players looking to enhance their performance, whether it’s increasing swing power, boosting throwing velocity, or improving overall agility on the field. However, not all strength training is created equal, and certain mistakes can actually hinder progress or lead to injury. Let’s explore five common strength training pitfalls that baseball players encounter—and, more importantly, how to avoid them. By understanding these missteps and incorporating the right training strategies, players can build the strength, flexibility, and resilience needed to excel at every level of the game.
Overemphasizing Upper Body Work
The Mistake: Many baseball players prioritize upper-body strength, thinking that stronger arms, shoulders, or chest muscles alone will improve their swing or throwing speed. However, an overemphasis on the upper body often creates muscle imbalances, reduces flexibility, and can increase the risk of injury, especially in the shoulder and elbow joints. Baseball is a full-body sport that relies on a coordinated transfer of power from the legs, through the core, and into the upper body.
How to Avoid It: A balanced strength training program should incorporate lower-body and core exercises to develop a stable foundation. Exercises like squats, lunges, and deadlifts build the lower body strength that powers explosive baseball movements. Core exercises like Russian twists and rotational planks enhance the transfer of power through the torso, directly benefiting hitting and throwing mechanics.
Example Routine: Incorporate lower-body exercises like hex bar deadlifts and goblet squats twice a week, paired with core-strengthening moves to improve balance and stability.
Ignoring Mobility and Flexibility
The Mistake: In the pursuit of strength gains, flexibility and mobility often get left behind. For baseball players, maintaining range of motion in key areas—such as the shoulders, hips, and thoracic spine—is critical. A lack of mobility can lead to reduced performance and a greater risk of injury, particularly for pitchers who require a high degree of shoulder flexibility and for hitters who depend on rotational movement.
How to Avoid It: Incorporate mobility exercises into both warm-up and cooldown routines. Stretching, dynamic warm-ups, and exercises targeting hip mobility and shoulder stability should be a regular part of training. Work on exercises like shoulder pass-throughs with a resistance band, hip flexor stretches, and T-spine twists to maintain flexibility in these key areas.
Example Routine: A simple 10-minute dynamic warm-up focusing on hip and shoulder mobility can go a long way in maintaining flexibility and preventing injury.
Overdoing Heavy Lifting During the Season
The Mistake: Baseball players who continue intense, heavy lifting during the season often experience fatigue, soreness, and even burnout, which can negatively affect game-day performance. It’s important to remember that while off-season training focuses on building strength, the in-season focus should shift toward maintaining strength without excessive fatigue.
How to Avoid It: Transition to maintenance strength work during the season, prioritizing lighter loads, higher reps, and reduced frequency. In-season training should aim to keep the body strong and resilient without wearing down energy reserves. Focus on compound lifts at a lower intensity and incorporate stability and bodyweight exercises.
Example Routine: Perform a 2-day in-season strength routine with lighter weight and higher reps, focusing on full-body stability exercises like kettlebell goblet squats and push-ups.
Neglecting Core and Rotational Training
The Mistake: Core strength and rotational power are crucial for baseball players, but many overlook these areas in favor of traditional upper-body and lower-body exercises. Neglecting core training means missing out on the benefits of improved stability and balance, which are essential for swinging a bat, throwing a pitch, and sprinting on the field.
How to Avoid It: Incorporate specific core exercises that emphasize rotational strength and anti-rotation stability. Medicine ball exercises, such as side slams and rotational throws, directly target the core in a way that mimics baseball movements. Anti-rotation exercises like the pallof press or plank variations are also effective at building core stability without excessive strain on the lower back.
Example Routine: Add medicine ball side slams and cable rotations to your regular workout to build the rotational power necessary for a strong swing.
Skipping Recovery
The Mistake: Many athletes underestimate the importance of rest and recovery, especially young players who are eager to improve. Overtraining and skipping recovery can lead to overuse injuries, muscle fatigue, and even a decline in performance.
How to Avoid It: Emphasize the importance of rest and recovery in your routine. This includes taking full rest days, getting adequate sleep, and engaging in light recovery activities like stretching or foam rolling. Active recovery helps the muscles rebuild and prevents fatigue from accumulating over the season. Additionally, nutrition plays a role in recovery—ensuring players are properly hydrated and consuming enough protein and carbohydrates will aid muscle repair and growth.
Example Routine: Dedicate at least one day a week to active recovery, focusing on light stretching, foam rolling, and mobility work to keep muscles flexible and prepared for the next workout.
Incorporating strength training into a baseball program can unlock significant gains in performance, but avoiding common mistakes is essential to making the most of those efforts. By keeping a balanced approach, prioritizing mobility, adjusting in-season intensity, focusing on core strength, and respecting recovery, baseball players can build strength that directly translates to improved game-day performance. Small adjustments in the weight room lead to big results on the field, setting players up for a strong, injury-resistant season. Remember, a well-rounded approach to strength training isn’t just about building muscle—it’s about becoming a better, more resilient athlete. Stick to these guidelines, and watch your game reach new heights!
If you are looking for a baseball off-season workout, then you are in the right place. We have already discussed general guidelines for a baseball training program, and then laid out a sample baseball off-season workout for Phase 1 and Phase 2. If you have not read those three different posts, then I would recommend going back to check them out before continuing.
Now, let’s take a look at Phase 3.
During the first two months of the off-season baseball players need to concentrate on their strength and conditioning and give their throwing arms some time off from throwing. While we recommend not throwing through Phase 3 as well, you can consider starting your throwing program later in the month. Waiting until November will give your arm a full 3 months of recovery from the stresses of throwing a baseball. That’s 25% of the year and can make a huge difference in how you feel and how well your arm “bounces back” when you do pick up a baseball again.
We’ll discuss the specifics of adding in a throwing program more in Phase 4.
Let’s take a look at the overall year again and discuss our goals for Phase 3. As seen below, the training year can be broken down into off-season, pre-season, and in-season segments. Within each season, you can break down the different months into 4 week phases.
Overall goals to keep in mind for the four phase baseball off-season are to recover from the previous season, rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for the following training year.
Unless injuries were season-ending, any nagging issues should begin to fade by the 3rd month of the off-season. So, for Phase 3 specifically, our goals will be, but are not limited to:
Evaluate Phase 2 and make necessary changes to general strength program.
Progress strength exercises where appropriate.
Upper body pulling exercises should balance out pushing exercises. Depending on the individual, some pushing exercises could be eliminated. Or, plan pulling vs. pushing exercises in a 2:1 ratio.
Increase volume of power-based movements such as medicine ball work and plyometrics
Consistently perform soft tissue and flexibility work.
Continue to hold off on any throwing. Or, start a light throwing regimen near the middle to end of the month. This will really vary depending on the individual.
Phase 3 begins where Phase 2 finishes. Depending on your training experience and level of fatigue at the end of Phase 2, you may want to consider a deload or recovery week prior to beginning Phase 3. Younger athletes with less training experience will not need that deload week as much as a ballplayer who has been training for 3-5 years. For the most part though, you need to take your own personal assessment of how you feel and make the call from there.
Off-Season Baseball Strength Program – Phase 3 Overview
The TP Quadballer is excellent for soft tissue work.
Each training day will include the following segments, and each segment will be done in the order listed:
Foam Roll/Soft Tissue Work
Pre-hab
Dynamic Warm-up
Strength Work
Conditioning
Post-Training Session Static Stretching
Foam Roll
For the purposes of this article and to make a smooth transition from the sample Phase 2 program, a 3-day per week program will be considered. Just remember, depending on the individual athlete and how the program is structured, a baseball off-season strength program can be anywhere from 2-5 days. Also, we have already discussed soft tissue work, pre-hab, and dynamic warm-up protocols in the sample Phase 1 post. So, if you would like to learn more about those aspects of the program, please review them here.
Sample Off-Season Baseball Strength Program – Phase 3
For Phase 3, be sure to train on non-consecutive days. You’ll want to give your body 36-48 hours to recover between training sessions. While the examples below will include conditioning on the same days as lifting, you could perform your baseball conditioning on non-lifting days. For example, if you strength train on Mon/Wed/Fri, you can perform you conditioning after your lifting session on those same days or on Tues/Thurs/Sat. If you decide to complete your lifting and conditioning on opposite days, be sure to have at least one day per week that is devoted completely to recovery. In this example, that would be Sunday. That means no strenuous activity. Either take the entire day off or focus just on soft tissue work and static stretching.
**We understand that you may not be familiar with many of the exercises listed below. A quick search will direct you to videos and explanations that can help you better understand the movements. However, just watching a video will not take the place of a qualified strength and conditioning coach who can demonstrate technique and properly correct form if there are any issues. When in doubt, do not perform the movement. Seek guidance and instruction. If any exercise causes pain, use common sense and do not do it.**
Day 1
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
When foam rolling or completing soft tissue work, be sure to listen to your body. It will tell you if certain areas need more or less focus. You can always spend longer on one area if need be.
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.
Walking Lunge – 1 x 10 yards
Reverse Lunge with Reach and Lean – 1 x 10 yards
Walking Knee Hugs – 1 x 10 yards
World’s Greatest Stretch with Rotation towards lead leg – 1 x 10 yards
Footwork/Movement Drills
Tall, Lean, and Fall Drill, 5 Yards – 1 each @ 60%, 70%, 80%, and 90% effort
Crossover shuffle in place to 5 yard acceleration – 1 each @ 60%, 70%, 80%, and 90% effort
2 over, 2 back in place to 5 yard acceleration – 1 each @ 60%, 70%, 80%, and 90% effort
Lateral Shuffle – 1 x 10 yards each direction
Strength
Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset.
90 Degree Rotational Box Jump – 4 x 3 each
“Hot Feet” Medicine Ball Rotational Chest Pass – 4 x 3 each side
Cable Pallof Press – 2 x 5 each side; 3 sec hold each rep
Reverse Hyper – 2 x 10
Conditioning
Delayed Steal Sprints – With this specific conditioning drill you will get to work on your delayed steal technique while also mixing in some sprint work. Set up three cones – a start cone, a cone at 45 feet, and a cone at 90 feet. Assume the lead off position at the start cone. Pretend the pitcher has started his delivery and take two shuffles toward the second cone. The shuffles should be aggressive and cover as much ground as possible. Upon completion of the second shuffle, turn your hips and sprint. Complete your sprint through the prescribed distance. The first few sets really let you work on your acceleration.
2 x 45 feet – Sprint through the halfway cone and jog it out the remainder of the 90 feet. Walk back to the start cone for rest.
4 x 90 feet – Sprint through the 90 foot mark (not to it). Walk to the start cone for rest.
2 x 45 feet – Complete as described above.
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Day 2
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
1-leg Glute Bridge – 2 x 10 each side, hold last rep 10 seconds
Quadruped Opposites- 2 x 12 each side
90/90 Stretch – 2 x 6 each side
Rhythmic Stabilizations on wall– 2 x 10 seconds each arm
Side Plank – 1 x 60 seconds each side
Dynamic Warm-up
The following should take 10-12 minutes to complete. Unlike previous warm-up routines listed, this particular warm-up is done in place with prescribed reps. You will also need a jump rope. Complete each movement deliberately. Do not just go through the motions.
Jump Rope – 50 Singles
Reverse Lunge with Twist – 1 x 5 reps each
Jump Rope – Footwork, 50 Scissors
Jump Rope – Footwork, 50 Jumping Jacks
World’s Greatest Stretch with twist away from lead leg – 1 x 6 each
Reverse Inch Worms (in place) – 1 x 5
Jump Rope – Footwork, 50 High knees
Lateral Squat – 1 x 10 reps each
Jump Rope – 10-20 Double Unders
Strength
As with Day 1, exercises below are listed as supersets. In one instance, you will see a tri-set. Tri-sets are performed similar to supersets, but instead of two exercises back-to-back, you now have three.
45 Degree Lateral Bound – Continuous – 4 x 6
Rotational Medicine Ball Slam to the Front – 4 x 3 each side
Prone Stability Ball W’s – 3 x 8
Box Squat – 3 x 5
Feet Elevated Push-up – 3 x 10
Dynamic Hip Adductor Stretch – 2 x 8 each side
DB RDL – 3 x 6
Split Squat 1-arm Band Row – 3 x 10 each side
DB Goblet Lateral Lunge on Slideboard– 3 x 6 each side
Build-up Sprints – Build-up sprints start with the baseball player already in motion. In the example below, you will run a total of 60 yards, but only the second 30 yards at 100% effort. Set up cones, use a track, or perform in the outfield. Set up cones at 30 and 60 yards. When you perform the Build-Up sprints, begin your run at 50-75% effort. As you hit the halfway mark, increase your speed to 100% effort.
2 30-yard sprints at 50% effort
6 60-yard Build-Up sprints: first 30 yards at 75% effort, second 30 yards at 100% effort
2 30-yard Build-Up sprints: first 15 yards at 75% effort, second 15 yards at 100% effort
After each sprint, use your walk back to the starting line as your rest.
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Day 3
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
Quadruped Opposites – 2 x 30 second each side
Quadruped Hip Circles – 1 x 10 forward and backward each side
Lateral Squat – 1 x 10 each
TRX W’s – 2 x 12
Standing Rotations – 2 x 8 each side
Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.
Reverse Lunge with Reach and Lean- 1 x 10 yards
Quad Stretch with Toe Touch – 1 x 10 yards
World’s Greatest Stretch (twist optional) – 1 x 10 yards
Inch Worms – 1 x 10 yards
Straight Leg March – 1 x 10 yards
Straight Leg Skip – 1 x 10 yards
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
High Skip – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction
Shuffle, Shuffle, Sprint – 2 x 10 yards each direction – 75% effort
Strength
Again, supersets and tri-sets are utilized similar to Day 2. The final two exercises/movements are listed by by themselves and not together. For the second to last movment, perform the first set, rest for 30-60 seconds, then repeat for the second set. Then, move to the final exercise and perform in the same manner.
90 Degree Rotational Broad Jump – 4 x 3 each direction
Medicine Ball Chest Pass– 4 x (5 x 5)
Rhythmic Stabilization (Throwing Position) – 2 x 10 seconds each – 90/90 position and follow through position
BB Glute Bridge – 3 x 8
Chin-up – 2 x 8, 2 x Max
DB Reverse Lunge to RDL – 3 x 5 each side
TRX Rotational Pull – 3 x 6 each
Wide Stance Anti-Rotation Chop – 2 x 10 each side
Hand March (plank position) – 2 x 20
Conditioning
Lateral Sled Drags – Attach a TRX strap or other handles to a sled. Turn sideways and hold the handle with one hand. Start by driving the knee of your trail leg up and across the front of your body. Drive it back through the ground to move laterally.
6 x 20 yards each direction; rest to full recovery between sets (at least 1-2 minutes, longer if needed)
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Week by Week Progressions
Remember, Phase 3 is one month in duration – 4 weeks. Each week you should be making small adjustments to each exercise so as to change the sets, reps, or weight. Here are some quick guidelines to help you make those progressions.
Power-based exercises such as jumps, bounds, and medicine ball throws should be adjusted minimally. Add one rep in Week 2, another in Week 3. For Week 4, return to the same rep scheme as Week 1.
The deadlift and box squat can be kept at 3 sets of 5 reps each week. Add 5 pounds each week to each lift.
For exercises involving dumbbells (DB) or cables, increase 6 reps to 8, and 8 reps to 10. Keep the weight the same when making these rep increases. After completing a week at 10 reps, return to 6 reps for the exercise, but increase the weight.
For bodyweight exercises such as those that use the TRX or no equipment at all, follow a similar method using 8, 10, and 12 as your rep increments.
Final Words
The sample Phase 3 program outlined above should give you a solid continuation from Phase 2 of your off-season baseball strength program. Phase 3 will continue to progress you to more advanced movements from Phase 2, challenge you a little more in your movement patterns and overall strength, and build upon the foundation of strength, mobility, and stability you have already built in Phases 1 and 2.
If you have any questions, feel free to contact us using the contact page on the menu above.
In a previous post, we laid out an extensive sample 3-day baseball off-season program. The popularity of the sample Phase 1 program prompted emails asking Baseball Training Methods, “What’s next?” Hence, the writing of this sample Phase 2 off-season program.
First and foremost, let’s remember that the off-season is the time of year baseball players need to concentrate on their strength and conditioning, especially in the early phases. Leave the ball and glove in your bag and give your throwing shoulder some time off from throwing.
Before we get to the workout, let’s take a look at the overall year again and discuss our goals for Phase 2. As seen below, the training year can be broken down into off-season, pre-season, and in-season segments. Within each season, you can break down the different months into 4 week phases.
Overall goals to keep in mind for the four phase baseball off-season are to recover from the previous season, rehabilitate existing/nagging injuries, and develop a strength and conditioning foundation for the following training year.
For Phase 2 specifically, our goals will be, but are not limited to:
Continue rehabilitation of any lingering injuries.
Evaluate Phase 1 and make necessary changes to general strength program.
Progress strength exercises where appropriate.
Stay consistent with soft tissue and flexibility work.
Continue to hold off on any throwing.
Phase 2 begins where Phase 1 finishes. Depending on your training experience and level of fatigue at the end of Phase 1, you may want to consider a deload or recovery week prior to beginning Phase 2. Younger athletes with less training experience will not need that deload week as much as a ballplayer who has been training for 3-5 years. For the most part though, you need to take your own personal assessment of how you feel and make the call from there.
Off-Season Baseball Strength Program – Phase 2 Overview
Each training day will include the following segments, and each segment will be done in the order listed:
Foam Roll/Soft Tissue Work
Pre-hab
Dynamic Warm-up
Strength Work
Conditioning
Post-Training Session Static Stretching
Foam Roll
For the purposes of this article and to make a smooth transition from the sample Phase 1 program, a 3-day per week program will be considered. Just remember, depending on the individual athlete and how the program is structured, a baseball off-season strength program can be anywhere from 2-5 days. Also, we have already discussed soft tissue work, pre-hab, and dynamic warm-up protocols in the sample Phase 1 post. So, if you would like to learn more about those aspects of the program, please review them here.
Sample Off-Season Baseball Strength Program – Phase 2
For Phase 2, be sure to train on non-consecutive days. You’ll want to give your body 36-48 hours to recover between training sessions. While the examples below will include conditioning on the same days as lifting, you could perform your baseball conditioning on non-lifting days. For example, if you strength train on Mon/Wed/Fri, you can perform you conditioning after your lifting session on those same days or on Tues/Thurs/Sat. If you decide to complete your lifting and conditioning on opposite days, be sure to have at least one day per week that is devoted completely to recovery. In this example, that would be Sunday. That means no strenuous activity. Either take the entire day off or focus just on soft tissue work and static stretching.
**We understand that you may not be familiar with many of the exercises listed below. A quick search will direct you to videos and explanations that can help you better understand the movements. However, just watching a video will not take the place of a qualified strength and conditioning coach who can demonstrate technique and properly correct form if there are any issues. When in doubt, do not perform the movement. Seek guidance and instruction. If any exercise causes pain, use common sense and do not do it.**
Day 1
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
When foam rolling or completing soft tissue work, be sure to listen to your body. It will tell you if certain areas need more or less focus. You can always spend longer on one area if need be.
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.
Reverse Lunge with Twist – 1 x 10 yards
Inverted Hamstring Stretch – 1 x 10 yards
World’s Greatest Stretch – 1 x 10 yards
Inch Worms – 1 x 10 yards
Straight Leg March – 1 x 10 yards
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction
Strength
Exercises listed below are paired in supersets. Training in supersets means that you will perform one set of the first listed exercise and then one set of the second listed exercise. Take 45-60 seconds of rest and then repeat for the second set of each. Continue this method until all sets in a given superset are completed. Then, move to the next two exercises that are paired together as a superset.
Box Jump – 1-leg Landing – 4 x 3 each
Medicine Ball Rotational Chest Pass – 4 x 5 each side
Trap Bar Deadlift – 3 x 5
Alternating DB Bench Press – 3 x 6 each
DB Reverse Lunge Off Box – 3 x 6 each
Inverted Row – Underhand Grip – 3 x 10
Glute/Ham Raise – 2 x 8
Forearm Wall Slide – 2 x 10
Cable Pallof Press – 2 x 10 each side
Reverse Hyper – 2 x 10
Conditioning
Shuttle Runs – Shuttle runs allow you to work on agility and change of direction. Set up two cones 10 yards apart. Begin at the start cone and sprint full speed to the second cone. Decelerate and change direction, then sprint back to the start. Performing the total assigned distance between the cones completes one rep. Rest 2-4 minutes and then complete the next set.
2 x 30 yards
2 x 40 yards
2 x 60 yards
4 x 20 yards
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Day 2
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
1-leg Glute Bridge – 2 x 10 each side
Quadruped Opposites- 2 x 12 each side
90/90 Stretch – 2 x 6 each side
Rhythmic Stabilizations – 2 x 10 seconds each arm
Side Plank – 1 x 45 seconds each side
Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.
Walking Lunge with Knee Hug – 1 x 10 yards
Walking Quad Stretch – 1 x 10 yards
World’s Greatest Stretch – 1 x 10 yards
Inch Worms – 1 x 10 yards
Lateral Lunge – 1 x 10 yards each direction
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
A Skip – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction
Strength
As with Day 1, exercises below are listed as supersets. In one instance, you will see a tri-set. Tri-sets are performed similar to supersets, but instead of two exercises back-to-back, you now have three.
Lateral Bound – Continuous – 4 x 6
Rotational Medicine Ball Slam – 4 x 6
Prone Stability Ball T’s – 3 x 8
Box Squat – 3 x 5
Stability Ball Push-up Plus – 3 x 8
Half-Kneeling Hip Flexor Stretch – 2 x 60 seconds each side
Stability Ball ‘Stir the Pot’ – 2 x 10 each direction
Plate Holds – 2 x Max time
Conditioning
Build-up Sprints – Build-up sprints start with the baseball player already in motion. In the example below, you will run a total of 40 yards, but only the second 20 yards at 100% effort. Set up cones, use a track, or perform in the outfield. Set up cones at 20 and 40 yards. When you perform the Build-Up sprints, begin your run at 50-75% effort. As you hit the halfway mark, increase your speed to 100% effort.
2 20-yard sprints at 50% effort
8 40-yard Build-Up sprints: first 20 yards at 75% effort, second 20 yards at 100% effort
After each sprint, use your walk back to the starting line as your rest.
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Day 3
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Pre-hab
Perform the following movements in a circuit by completing one set of each exercise and then return to the start and complete any movements with additional sets.
Glute Bridge Hold – 2 x 30 second
Kneeling Dynamic Adductor Stretch – 2 x 6 each side
Lateral Squat – 1 x 10 each
Seated 2-arm Band External Rotation (No money drill) – 2 x 12
TRX Standing Rotations – 1 x 6 each side
Dynamic Warm-up
The following should take 10-12 minutes to complete. Set up two cones 10-15 yards. Start on one cone and move in the direction of the second. When you complete the required distance for a movement, jog back to the starting cone. Complete each movement deliberately. Do not just go through the motions.
Reverse Lunge with Twist- 1 x 10 yards
Quad Stretch with Toe Touch – 1 x 10 yards
World’s Greatest Stretch – 1 x 10 yards
Inch Worms – 1 x 10 yards
Straight Leg March – 1 x 10 yards
High Knees – 1 x 10 yards
Butt Kicks – 1 x 10 yards
A Skip – 1 x 10 yards
Lateral Shuffle – 1 x 10 yards each direction
Strength
Again, supersets and tri-sets are utilized similar to Day 2. The final two exercises/movements are listed by by themselves and not together. For the second to last movment, perform the first set, rest for 30-60 seconds, then repeat for the second set. Then, move to the final exercise and perform in the same manner.
Broad Jump – 1-leg Landing – 4 x 3 each
Medicine Ball Overhead Throw with Step – 4 x 3 each leg
Stability Ball Rhythmic Stabilization on Wall – 2 x 10 seconds each side
BB Glute Bridge – 3 x 8
Chin-up – 1 x 12, 1 x 10, 1 x 8
1-leg DB RDL – 3 x 6 each side
TRX 1-Arm Rotational Row – 3 x 8 each
Side Plank Touches – 2 x 15 each side
Ab Wheel – 2 x 10
Conditioning
Heavy Sled Drags – 6 x 30 yards; rest to full recovery between sets (at least 1-2 minutes, longer if needed)
Static Stretching
Hamstrings – 1 x 60 seconds each
Groin – 1 x 60 seconds each
Piriformis Stretch – 1 x 60 seconds each
Hip Flexor Stretch – 1 x 60 seconds each
Calves – 1 x 60 seconds each
Foam Roll
Glutes – 1 x 60 seconds each side
IT Band – 1 x 60 seconds each side
Quads – 1 x 60 seconds each side
Groin – 1 x 60 seconds each side
Hip Flexor/TFL – 1 x 60 seconds each side
Mid/Upper Back – 1 x 60 seconds each side
Week by Week Progressions
Remember, Phase 2 is one month in duration – 4 weeks. Each week you should be making small adjustments to each exercise so as to change the sets, reps, or weight. Here are some quick guidelines to help you make those progressions.
Power-based exercises such as jumps, bounds, and medicine ball throws should be adjusted minimally. Add one rep in Week 2, another in Week 3. For Week 4, return to the same rep scheme as Week 1.
The deadlift and box squat can be kept at 3 sets of 5 reps each week. Add 5 pounds each week to each lift.
For exercises involving dumbbells (DB) or cables, increase 6 reps to 8, and 8 reps to 10. Keep the weight the same when making these rep increases. After completing a week at 10 reps, return to 6 reps for the exercise, but increase the weight.
For bodyweight exercises such as those that use the TRX or no equipment at all, follow a similar method using 8, 10, and 12 as your rep increments.
Final Words
The sample Phase 2 program outlined above should give you a solid continuation from Phase 1 of your off-season baseball strength program. Phase 2 will allow you to progress to more advanced movements from Phase 1, continue to work on the basics by ironing out some inefficiencies in your movement patterns, and strengthen your foundation of strength, mobility, and stability even more.
If you have any questions, feel free to contact us using the contact page on the menu above.
There are a lot of resources online that discuss baseball training programs. Some websites are good, but most are poorly laid out, lack direction for athletes seeking help, and not very user-friendly. Sometimes, there is so much information, you just do not know where to begin and those sites can leave you more confused than when you first began reading.
So, to save you time, effort, and money, we are just going to tell you what the best baseball training program available is. And the answer is: there isn’t one. Somehow, you saw this coming.
There is no one-size-fits-all training program for every ballplayer. Compared to other sports, baseball players have unique demands and needs that some regular ol’ training program just cannot address. So, you first need to find a baseball-specific program that addresses the unilateral nature of the sport, overhead demands, rotational demands, baseball-specific conditioning, and proper rest and recovery protocols. Secondly, every athlete has individual differences. Obviously, positional demands need to be considered. Should pitchers be trained like outfielders? We also need to consider an individual’s unique training history, his experience with structured strength programs, injuries he has suffered, and any joint/muscle/movement issues he may be having at the present moment.
An online training program can be baseball-specific, but it will have a tough time addressing your individual needs as it is built for the baseball masses. This is where you need to do your own research and find what works best for you.
If the idea of more searching and reading has you feeling overwhelmed and you want all the guesswork taken out, then we’ll point you toward four of the better programs currently out there. If you want a more comprehensive list of baseball training programs, then check out the Resource Page.
Real Deal Baseball Training
Real Deal Baseball Training is a 4-month baseball training program from Dan Huff and Joe Meglio. It is designed with the baseball player in mind and is an off-season program. The program is set up so that the athlete trains 4 days per week and uses a system of progressive loading followed by a one week deload. Each of the four months in the program follows this cycle. The program itself is laid out in an easy to follow manner and it has an extensive video library of each exercise or movement.
3X Pitching
3X Pitching is a pitcher specific program and is a very extensive velocity program from Brent Pourciau. There’s quite a bit of value to it – a 16 week program that includes medicine ball work, Olympic lifts, and other velocity drills. You also get direct access to Brent himself with one-on-one email coaching, monthly phone calls, and a pitching mechanics video analysis. If you are a pitcher struggling to add velocity to your fastball, then this program is definitely worth looking in to.
Show and Go Training
Show and Go is not a baseball specific program. However, the creator of Show and Go is Eric Cressey, who consistently works with high school, college, and professional baseball players. Show and Go is a 4 phase, 16-week program designed to increase your strength while keeping and increasing your mobility – exactly what every ballplayer needs. The program is flexible in that you pick how often you want to train with options for a 2, 3, or 4-day per week program. Show and Go also has an extensive video library of every exercise and movement. This program would be great for the older high school ballplayer or older. Plan on performing the 3 or 4-day program during your off-season and omit or substitute other exercises for any overhead lifts.
Starting Strength
If you are an absolute novice, then Starting Strength is where you may want to begin. However, it is not an online program. It is a book. Written by strength and Olympic weight lifting coach Mark Rippetoe, this program is great for novice lifters looking to learn the basic barbell lifts. It can help you build a foundation of strength before trying any of the programs listed above. Actually, even if you don’t want to follow this program, you should still buy the book and have it as a reference for your entire career. It’s that good!
Each of the programs described above will definitely get you stronger and help you develop more power for the baseball field. Remember, no program is perfect. But some programs are better than others. And, you still have to put in the hard work and effort to see results. If you don’t have access to a good strength and conditioning coach, then you may want to consider one of the programs listed above.
Use the comments below and let us know if you have tried any of these programs. Or, is there another option we’ve missed?
Dynamic Warm-up
