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Base Training

Baseball

Periodized conditioning program
- Strength, Power, Speed, Agility, and Endurance
Strength Training
- Olympic-style weight training not required

Additional Resistive Exercises

Obliques
- Can be worked within the same exercise as Rectus Abdominis (basic exercise)
  - Eg: Twisting Sit-up
- Or can be isolated by including additional exercise (auxiliary exercise)

Prehab

Notes

Olympic Weightlifting may be excluded from program
Baseball Running Distance
- Up to 80 m runs (Bompa 2015)
USA Baseball Maximum Pitch Count Recommendations

Priority of Training by Position

	Pitcher	Catcher	Middle Infielder	Corner Infielder	Outfielder
Strength, Upper	High	High	High	High	High
Strength, Lower	Medium	High	High	High	High
Shoulder Prehab	High	High	Medium	Medium	Medium
Flexibility	High	Medium	Medium	Medium	Medium
Power	High	High	High	High	High
Conditioning	Medium	Medium	Low	Low	Low
Agility	Low	High	High	Medium	Medium
Speed	Low	Medium	Low	Medium	High
Quickness	Medium	High	High	High	Medium

Tamborra (2008)

Dynamic Mobility/Warmups

High Knee Holds
High Knees Jogging
Quad stretch
Butt kicks
Tin Soldiers
Lateral Leg Swings
Lateral Lunge

Speed, Agility, and Quickness

Acceleration
- High Knee Against Wall
- Hamstring Kick Against Wall
- Quick Paw
- 5-10 m Burst
- Assistive Running
  - Overspeed with Tubing
  - Downhill Running
- Resistive Running
  - Resistive Belt and Sled Pull
  - Uphill Running
Speed
- Ground Ball Sprint
- Fly Ball Sprint
- 30m Sprint
- 10m Start (Cued)
- Ball Drop
- Buildup Sprint
- Flying Sprint
- Variable Speed Run
Agility
- Figure 8 Rabbit run
- Double hoop figure 8 agility
- Single hoop agility
- Curve Run (First base to third base)
- Curve Run (Second base to home base)
- Three cone movement
- Three cone
- Agility bag lateral in-out shuffle step
- Agility bag ball pickup
- Frappier Footwork
- Crossover Quickie
- Agility Ladder
- Mini Hurdle Jumps and Hop
- T Drill
- Pro Agility
- Square Drill
- Ball Drop
- Reactive Wall Drill
Quickness
- First Step Drills
  - Open Step
  - Cross Power Step
  - Drop Step
  - Turn and Run
- Get-up Drills
  - Head First
  - Feet First
  - Dive Back
- Lateral Ball Pick-up
- Front and Back Ball Pick-up
- X Jumps and X Hop
- Jumps Rope

Movement Patterns for Plyometrics

Note: Only Chu 2013 recommended an exercise for Trunk Rotation (eg: Russian Twists) and an exercise for Overhead Push (Superman Toss). No expert recommended Leg Extension with Horizontal Movement.

Exercise References

NSCA 2013
- Ball Drop (L)
- 10m Start (L)
- 30m Sprint (L)
- Curve Run (first base to third-base) (LM)
- Curve Run (home to second base) (LM)
- Ground Ball Sprint (L)
- Fly Ball Sprint (L)
Foran 2001
- Single Hoop Agility (LM)
- Double Hoop Figure 8 Agility (LM)
- Figure 8 Rabbit Run (LM)
- Four Hoop Rabbit Run
- Three Cone Movement (M)
- Three Cone (M)
- Agility Bag Lateral In-out Shuffle Step (M)
- Agility Bag Ball Pickup (M)
Chu 2013
- Box Jumps (24" or 60) 1x10 (LM)
- MB Overhead Throw (M)
- MB Pull-over Toss (M)
- MB Side Throws (M)
- MB Over & Back Throw (M)
- Hurdle Jumps (30" or 76 cm hurdle) (MH)
- Lateral hurdle hop (18" or 46 cm hurdle) (MH)
- Hexagon Drills
- Heel Kick Running (L)
- Medicine Ball Sit-up (LM)
- Power Drop (LM)
- MB Russian Twist (M)
- Frappier Footwork (M)
- MB Superman Toss (L)
- MB Diagonal Toss/Throw (M)
Tamborra (2008)
- Power
  - Jumps
    - Squat Jumps (M)
    - Tuck Jumps (MH)
    - Side Hop Squat Jumps (LM)
    - Split Squat Jumps (M)
    - Cycle Split Squat Jumps (MH)
    - Lateral V Jumps (M)
    - Box Jumps (LM)
    - Side Hop (L)
    - Single Leg Box Jumps (MH)
    - Depth Jumps (H)
    - Depth Jumps up to Box (H)
  - Medicine Ball
    - Seated Chest Pass (L)
    - Standing Chest Pass (L)
    - Seated Overhead Pass (LM)
    - Standing Overhead Pass (LM)
    - Medicine Ball Drop (LM)
  - Other Upper Body
    - Push-up with Clap (MH)
    - Over-line Push-up
    - Plyo Push-up on Medicine Ball (MH)
    - Plyo Box Push-up (M)
- Speed, Agility, and Quickness
  - Acceleration
    - High Knee Against Wall
    - Hamstring Kick Against Wall
    - Quick Paw
    - 5-10 m Burst
    - Assistive Running
      - Overspeed with Tubing
      - Downhill Running
    - Resistive Running
      - Resistive Belt and Sled Pull
      - Uphill Running
  - Speed
    - Buildup Sprint
    - Flying Sprint
    - Variable Speed Run
  - Quickness
    - First Step Drills
      - Open Step
      - Cross Power Step
      - Drop Step
      - Turn and Run
    - Get-up Drills
      - Head First
      - Feet First
      - Dive Back
    - Lateral Ball Pick-up
    - Front and Back Ball Pick-up
    - X Jumps and X Hop
    - Jumps Rope
  - Agility
    - Crossover Quickie
    - Agility Ladder
    - Mini Hurdle Jumps and Hop
    - T Drill
    - Pro Agility
    - Square Drill
    - Ball Drop
    - Reactive Wall Drill

Green = Unique or Sports Specific

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