In-Season Baseball Workout

In-Season Baseball Workout – Phase 2 – Week 3, Day 2

As we approach the latter half of the week, continue to schedule your in-season baseball workouts around your practice and game schedule. Your in-season priority is to be 100%, or as close to it, on game day.

If you are dealing with more soreness than usual, have a few bumps and bruises that are taking longer to heal up, or are generally more fatigued than normal, it may be best to focus on recovery for the rest of the week. Perform the pre-hab, dynamic warm-up movements, and foam rolling in the below workout. Skip over the strength section until your body is feeling closer to 100%.

If today is a game day for you, complete this workout post-game or tomorrow. Position players with a game scheduled for tomorrow, can still complete this workout today. Starting pitchers scheduled to pitch tomorrow can save this workout for tomorrow post-game or the day after their start.

Coaches, if you need direction in making this in-season baseball workout work for you 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 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 10 reps each leg
  • Throwing Deceleration with Band – 2 x 10 each
  • 90/90 Stretch – 2 x 5 each
  • No Money Drill on Foam Roller – 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
  • 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
  • 1-Arm Alternating DB Bench Press – 2 x 8 each (16 reps total per set)
  • DB (or BB) RDL – 3 x 6
  • Band Pull Apart – 2 x 10
  • Pallof Press – 2 x 5 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.