Baseball / Softball / Cricket

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)

Prehab

• Infraspinatus / Teres Minor
• Supraspinatus

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

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

• Primary
  • Leg Extension (Vertical Movement)
  • Leg Extension (Lateral or Multiple Direction Movement)
  • Trunk Extension (Hip & Spine Extension)
  • Trunk Flexion (Hip & Spine Flexion)
  • Pulldown / Shoulder Extension
  • Forward Push / Shoulder Transverse Flexion
• Secondary (Optional)
  • Trunk Rotation (Hip & Spine Rotation)
  • Upward Push / Shoulder Flexion

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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