Base Training
- 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)
- Can be worked within the same exercise as Rectus Abdominis (basic 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 | |
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Strength, Upper |
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Strength, Lower |
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Shoulder Prehab |
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Flexibility |
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Power |
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Conditioning |
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Agility |
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Speed |
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Quickness |
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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
- First Step Drills
Movement Patterns for Plyometrics
- Primary
- Secondary (Optional)
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)
- Jumps
- 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
- First Step Drills
- Agility
- Crossover Quickie
- Agility Ladder
- Mini Hurdle Jumps and Hop
- T Drill
- Pro Agility
- Square Drill
- Ball Drop
- Reactive Wall Drill
- Acceleration
- Power
Green = Unique or Sports Specific