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

Dominate Your Bench Test With This Strategy

3 Post-Activation Potentiation Combos for Explosive Strength

4 Deadlift Variations to Increase Your Pull

The Best Single-Leg Exercises for Youth Athletes

7 Best Lower-Body Strengthening Exercises

Top 5 Baseball Strength Training Myths

3 Nordic Hamstring Curl Exercises to Boost Your Performance

10 Ways to Get Stronger With a Sandbag

Master the Lateral Lunge to Improve Your Hockey Stride

How Often Should You Vary Your Exercise?

7 Strategies for Faster Workout Recovery

Get a Ripped Core With 6 Advanced Dead Bug Variations

Build Powerful Pecs With This Multi-Angle Chest Workout

Notice On-Court Results With This Basketball Core Workout

7 Ways to Work Out Competitively Without CrossFit

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

Blast Through Plateaus with Tempo Sets

The Science of Building Muscle: 2 Ways to Maximize Hypertrophy

Perfect Your Squat Technique With the Unloaded Squat

A Better Way to Train Your Core

Kyle Lowry's 12-Week All-Star Training Program

7 Strategies for Dealing With a Meathead in Your Gym

How Functional Training Has Overly Complicated Strength Training

These 3 Single-Leg Movements Will Improve Your Squat Technique

7-Exercise Core-Blasting Workout

4 Weaknesses That Can Ruin Your Exercise Technique (With Fixes)

Bench Press Grip Guide: How Hand Placement Changes the Exercise

Build Full-Body Strength With 5 Suspension Trainer Exercises

5 Softball Catcher Drills for Throwing Power

Break Through Plateaus With the 1-10 Drop Set Method

3 Sandbag Training Mistakes Athletes Make

Basketball In-Season Battle Rope Complexes, Part 1

The Simplest Bodyweight Workout Ever

4 Exercises to Build True Lacrosse Power

Improve Your Back Strength with the Inverted Row

Get Faster by Improving Your Core Mobility

Make Lifts More Challenging With Resistance Bands

3 Explosive Exercises Designed to Increase Pitching Power

Never Bench Press With Your Feet in This Position

7 Exercises That Safely Build Shoulder Strength

5 Isolation Exercises Your Workout Is Missing

Don't Train Your Arms Until You Can Do These 4 Things

4 Sure-Fire Ways to Build a Strong Core

4 Lifts to Build Wrestling Strength