Baseball Off-Season Workout Progression: The Core | STACK
X

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

Baseball Off-Season Workout Progression: The Core

January 13, 2013 | Barrett Stover

Must See Baseball Videos

Any baseball off-season weight training program worth its salt needs to include some type of progression. Although strength coaches and players tend to use progression when training most muscle groups, they sometimes neglect to apply it to core training. Throughout the pre-season, crunches and sit-ups are casually added to the end of every workout, with volume as the only measure of progress. While technically this strengthens the core, it's not the most functional way to train for baseball, or any rotational sport.

Start treating the core like any other muscle group. Begin with basic exercises and build up to more advanced exercises over the course of the off-season. Here's what a successful core progression series for baseball would look like:

Start with basic stability holds like Planks or Glute Bridges.

  • Start with sets of 10 to 15 seconds, take a 5-second break and repeat
  • Make sure back remains flat and core tight
  • Once exercise becomes easier, modify by holding one leg up instead of increasing the time
  • Include side planks for lateral core strength

Progress to anti-rotation exercises, like the popular Pallof Press

  • Hold arms in fully extended position for a split second
  • If you feel the burn in your shoulders, tighten your core like someone is going to punch you in the stomach
  • Increase difficulty by holding extended position for longer
  • Make sure shoulders are level

Finally, perform rotation exercises.

Med ball throws are the best way to imitate baseball movements and generate speed. Rotational Med Ball Throws, Med Ball Slams and Shot-Put Med Ball Throws are a few of the many exercises you could do. Your imagination is the only limit here.

More Cool Stuff You'll Like

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

Female Athletes: 4 Ways to Test if Your Knees Are Durable

The 14 Best Exercises From 2014

How to Train During Your Hockey Season

Do Your First Pull-Up With This Simple Workout. Guaranteed.

10-Minute Ab Workout You Can Do Anywhere

Basketball In-Season Battle Rope Complexes, Part 1

Get a Ripped Core With 6 Advanced Dead Bug Variations

5 More Exercises Only Elite Athletes Can Conquer

Baseball Workout for Power Hitting

Strengthen Your Core With Advanced Plate Push-Outs

Notice On-Court Results With This Basketball Core Workout

4 Ways to Get a Jacked Back

The Turkish Get-Up for Youth Athletes

The 4 Rules of Bulking Up

James Harrison's Physioball Side-to-Side Bridge

Developing Pre-Pull Tension for a Monster Deadlift

Female Athletes: Get Strong, Not Bulky, With These Workouts

Build Powerful Pecs With This Multi-Angle Chest Workout

3 Tips to Maximize Your Off-Season Baseball Training

3 Explosive Exercises Designed to Increase Pitching Power

The Simplest Bodyweight Workout Ever

Medicine Ball Training for Hockey Players

5 Isolation Exercises Your Workout Is Missing

The 12 Best RDL Variations

The Upper-Body Endurance Combo Workout

7 Strategies for Dealing With a Meathead in Your Gym

Demolish Your Delts With This Super Shoulder Training Strategy

Kettlebell Swing vs. Olympic Lifting: Which Is Better?

Why One Bench Press Is Not Enough

7 Exercises That Safely Build Shoulder Strength

Why the Dead Bug Is Changing Core Training

4 Strength Exercises for Female Athletes

Build Explosive Hips to Jump Higher

The 7 Best Slide Board Exercises

The Total-Body, Crunch-Free Ab Workout

Bilateral or Unilateral Exercises: Which Are Better?

Get More Explosive With James Harden's Workout

Off-Season Baseball Exercises for Your Shoulders

Get Tougher With Skylar Diggins' Bodyweight Workout

Why Do So Many Exercises Have Foreign Names

Improve Your Back Strength with the Inverted Row

Improve Your Strength for Track & Field Success

3D Triceps Workout: 3 Exercises for Huge Arms

Develop a Bulletproof Core With Advanced Barbell Rollouts