8 In-Season Baseball Training Tips | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

8 In-Season Baseball Training Tips

June 2, 2012

Must See Baseball Videos

The baseball season is long and grueling. Practices and games nearly every day can gradually break down the body. If you continue your intense off-season training schedule, such a breakdown is almost guaranteed.

Baseball players need to transition to an in-season workout plan designed to coincide with their regular practices and games. The goal of an in-season workout is not to add size or strength, but to keep you healthy and avoid losing the strength and power you gained in the off-season.

Check out the three most common in-season baseball training mistakes, then follow these eight guidelines when planning your in-season baseball workouts.

1. Perform Two Workouts Per Week

Working out twice a week is ideal for recovery, maintaining strength and power, and preventing fatigue from negatively affecting on-field performance.

2. Stick to Short Workouts

A 30-minute workout is more than enough to get in and out of the gym and keep up your strength levels. Your focus should be on practicing and playing games to hone your skills, so your training shouldn’t be a big time commitment. If you feel the need for a longer session, don’t exceed 45 minutes.

3. Perform Full-Body Workouts

Since you are training only twice a week, stick to full-body workouts, engaging both your upper and lower body at the same time instead of dedicating one day to each area. The full-body approach will also be better for your recovery—because you aren't focusing solely on one area of the body, you won't get as sore.

4. Avoid Eccentric Exercises

Eccentric exercises involve lengthening the muscles under tension, like the downward phase of a Squat or Bicep Curl. The problem is that these exercises cause more muscle soreness—not ideal for in-season athletes. Exercises that lack an eccentric phase do not cause soreness. Stick to movements that don't have a lowering phase, such as Farmer’s Walks and Sled Drags.

5. Perform Familiar Exercises

The in-season phase is not the time to introduce variety. By sticking to exercises you already know, you will limit soreness, as your body will already know the movements.

6. Listen to Your Body

Your number one goal as an in-season athlete is to stay healthy. You're no good to yourself or your team if you get hurt. During the course of the baseball season, you're bound to get beat up from time to time. Make sure to listen to your body and plan accordingly. Take a day off from the weight room if necessary.

7. Perform Soft Tissue, Mobility and Flexibility Work

Baseball players are prone to muscular imbalances caused by the uneven nature of the sport—e.g., throwing and batting from the same side. To avoid muscular imbalances and promote healing, perform soft tissue, mobility and flexibility work during the season: foam rolling, dynamic stretching and static stretching. Besides doing this work before and after training, I advocate doing it between sets as a form of active recovery.

8. Use Submaximal Weights

Submaximal training is the key to staying healthy during the baseball season. In a nutshell, you should always leave two or three reps in the tank during each set. This will ensure that you are not training to failure, which should be avoided at all costs during the season.

Luckily for you, I have created a 12-week in-season baseball training program that takes all the guesswork out. Check out the In-Season Baseball Training Program.

Photo:  insidesocal.com

Joe Meglio
- Joe Meglio is a strength and conditioning coach at the Underground Strength Gym in Edison, N.J. He is STACK's Expert of the Month for February...
Joe Meglio
- Joe Meglio is a strength and conditioning coach at the Underground Strength Gym in Edison, N.J. He is STACK's Expert of the Month for February...
More Cool Stuff You'll Like

Kelly Clark: Strong Enough to Fly

Above and Beyond: STACK Velocity Sports Performance San Diego

Antonio Brown Built His Ridiculous Footwork With Pilates

WATCH: D.J. Campbell's Net Wall Explosive Pull-Up

5 Workout Lessons Every Athlete Must Learn

Training With Performance Pyramids

Amari Cooper Shows Off Clapping Pull-Ups on Combine Week

WATCH: Brandon Thompson's Plate Mountain Push-Ups

WATCH: Bryce Harper's 550-Pound 'Human Plate Pull'

Johny Hendricks Gets Back to Basics

WATCH: Dez Bryant's Superhuman Punching Bag Abs

Jump Higher and Faster With Transitional Med Ball Box Jumps

7 Training Tips from Professional Triathlete Linsey Corbin

WATCH: Duke Ihenacho's Reverse Hip Raise with Bicycle Kick

Why CrossFit Is Perfect for Me

Get Lacrosse-Specific Workouts With Bridge Lacrosse

Sanya Richards-Ross Looking Sharp in the Gym, Training for Rio

Introducing Youth to Off-Ice Hockey Training

How to Stay Safe When Exercising in Cold Weather

Why You Need to Follow the F.I.T.T. Principle

WATCH: Jon 'Bones' Jones's Brutal Uphill Sprints

GHD Sit-Up: The Worst CrossFit Exercise?

WATCH: Michelle Jenneke's Superwoman Push-Ups

How to Provide a Spot for the Bench Press

Athlete Assessment: Tips to Get You Started

31 Pro Athletes Workouts That Will Inspire You in 2015

6 Things the Best Athletes Have in Common

Make the Most of Your Pre-season Training

The Training Behind Super Bowl XLIX

The Comeback Kid: How Scott Kazmir Resurrected His MLB Career

WATCH: Jos

Versatility Raises the Value of These 11 NFL Draft Prospects

WATCH: Clay Matthews Move the Earth in New Muscle Milk Ad

31 Fitness Experts You Should Follow in 2015

WATCH: Jos

Kaitlin Sather Nielsen Does It All

WATCH: Sergio Ramos's Trampoline Wall Touch

WATCH: Jos

WATCH: 3 Power Moves for the Diamond from Edwin Encarnaci

Game Changer: Should You Be Using Machines or Free Weights?

The Training Formula Behind Drew Brees's 5 TD Passes

The 13-Exercise Duke Lacrosse Dynamic Warm-Up

WATCH: Darnell Dockett's Explosive Sled Row with Training Mask