In-Season Training Plan for Baseball Players

April 2, 2013 | John Cissik

Must See Baseball Videos

Baseball players need to be explosive to repeatedly throw and hit over the course of a season. To do this, you need to train during the season to maintain and even improve your strength, speed and conditioning. (Check out this off-season baseball workout for later in the summer.)

The following in-season training plan takes the demands of the game into account while challenging your strength, speed and conditioning.

Strength Training

Baseball players need to maintain their total-body strength and power during the season. To avoid excessive fatigue and time constraints, use complexes. They maximally recruit the nervous system, increase power and place little stress on the shoulder to prevent overuse.

Below are three sessions. Perform two of them each week and alternate among them to add variety. The volume is not enough to cause fatigue, so they can be done before a game if necessary.

Session 1

Session 2

Session 3

  • Dumbbell Pulls - 3x6+3 + Power Clean - 3x3
  • Front Squats - 3x3-6 at 80-90% + Jump and Clasp Knees - 3x5
  • Lunges - 3x4-8 each leg + Hurdle Hops 3x5 yards
  • Reverse Hypers - 3x15-20
  • Push-Ups - 3xMax
  • Chin-Ups - 3xMax
  • Speed and agility training

Speed Training

The purpose of the following speed sessions is to develop your ability to sprint to the ball or to a base. One session per week should be enough to maintain your speed and agility.

Note: all sprints start either from batting or fielding stance.

Session 1

  • Technique Drills - 10-15 minutes
  • Stride-Length Drills - 3x5 yards
  • Bounds - 3x20 yards
  • Sprints - 5x60 yards
  • Lead Off Drill - 3x

Session 2

  • Technique Drills - 10-15 minutes
  • A-Skips - 3x20 yards
  • Stride-Length Drills - 3x20 yards
  • Sprints - 3x60 yards
  • Double Drill - 3xDrill

Conditioning

Do conditioning work during the season only if it's a weakness. Substitute the following conditioning workout for a speed and agility session. After a thorough warm-up, perform this circuit three times. Jog 120 yards between exercises.

John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...
John Cissik
- John M. Cissik is the president of Human Performance Services, LLC, which helps athletes solve their strength and conditioning problems. He has worked with athletes...

Featured Videos

Path to the Pros 2015: Marcus Mariota Path to the Pros 2015: Marcus Mariota Views: 1,265,894
Eastbay Path to the Pros Episode 2: Laying the Groundwork Eastbay Path to the Pros Episode 2: Laying the Groundwork Views: 197,143
Eastbay Path to the Pros Episode 4: Skill Training Eastbay Path to the Pros Episode 4: Skill Training Views: 396,957
Load More

Resources

STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers

Magazine

Latest issues of STACK Magazine

STACK 4W

Women's sports workout, nutrition and lifestyle advice

Gamer

Gaming, entertainment and tech news

Basic Training

Military-style training for athletes

News

Find the latest news relevant to athletes

Most Popular Videos

Robert Griffin III Pocket Presence QB Drill Robert Griffin III Pocket Presence QB Drill
Views: 6,866,189
Peyton Manning Dumbbell Bench With 80+ Pounds Peyton Manning Dumbbell Bench With 80+ Pounds
Views: 43,450,145
Ohio State Football Open Field Plyo Drill Ohio State Football Open Field Plyo Drill
Views: 9,501,255
Dustin Pedroia on Training Dustin Pedroia on Training
Views: 10,920,916
Dwight Howard Stays in the Gym All Night Dwight Howard Stays in the Gym All Night
Views: 6,134,125

Load More
More Cool Stuff You'll Like
Build Elite Strength With This Training System

Build Elite Strength With This Training System

If you're a strength coach or a competitive weightlifter you probably know what conjugate periodization is. If you're not a strength coach or...

3 Simple Tips to Gain Muscle Mass

3 Simple Tips to Gain Muscle Mass

Bulletproof Shoulders: A Shoulder Training Guide

Bulletproof Shoulders: A Shoulder Training Guide

9 Ways to Improve Your Squat Technique

9 Ways to Improve Your Squat Technique

3 Bear Crawl Variations for Better Core Strength

3 Bear Crawl Variations for Better Core Strength

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Single-Arm and Single-Leg Training is Better for Athletes

Why Reverse Lunges Are Better Than Forward Lunges

Why Reverse Lunges Are Better Than Forward Lunges

Building Functional Balance for Figure Skaters

Building Functional Balance for Figure Skaters

2015 Summer Training Guide: Soccer

2015 Summer Training Guide: Soccer

Go Against Traditional Workout Order for Bigger Gains

Go Against Traditional Workout Order for Bigger Gains

Build Powerful Muscles With Velocity-Based Training

Build Powerful Muscles With Velocity-Based Training

Build Lower-Body Power with This Squat Workout

Build Lower-Body Power with This Squat Workout

The Squat Variation That Torches Your Core

The Squat Variation That Torches Your Core

Mix Up Your Workout With Unique Partner Exercises

Mix Up Your Workout With Unique Partner Exercises

Troubleshooting the Lunge: How to Fix Your Form

Troubleshooting the Lunge: How to Fix Your Form

Olympian Carrie Tollefson's Core Workout

Olympian Carrie Tollefson's Core Workout

Why You Should Add Depth Jumps to Your Workouts

Why You Should Add Depth Jumps to Your Workouts

2015 Summer Training Guide: Baseball

2015 Summer Training Guide: Baseball

Full-Body Training: 4 Dumbbell Ring Training Exercises

Full-Body Training: 4 Dumbbell Ring Training Exercises

How to Build Strong Neck Muscles

How to Build Strong Neck Muscles

The 10-Minute Grip Strengthening Workout

The 10-Minute Grip Strengthening Workout

5 Things to Remember When You Wing Your Workout

5 Things to Remember When You Wing Your Workout

2015 Summer Training Guide: Lacrosse

2015 Summer Training Guide: Lacrosse

What Sport Coaches Need to Know About Strength and Conditioning

What Sport Coaches Need to Know About Strength and Conditioning

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Wrestling

2015 Summer Training Guide: Track

2015 Summer Training Guide: Track

Marcus Mariota's Speed and Strength Workout

Marcus Mariota's Speed and Strength Workout

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Volleyball

2015 Summer Training Guide: Softball

2015 Summer Training Guide: Softball

10-Minute Dynamic Warm-Up for Any Workout

10-Minute Dynamic Warm-Up for Any Workout

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Fix 7 Common Problem Areas with Exercises From Todd Durkin

Are You Using the Right Weight for Every Exercise?

Are You Using the Right Weight for Every Exercise?

Use Single-Leg Strength to Enhance Soccer Performance

Use Single-Leg Strength to Enhance Soccer Performance

2015 Summer Training Guide: Football

2015 Summer Training Guide: Football

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

There Might Be a Good Reason Tim Tebow Looks This Ridiculous

2015 Summer Training Guide: Basketball

2015 Summer Training Guide: Basketball

Building Brakes for More Speed

Building Brakes for More Speed

A Modern Twist to the Original Burpee

A Modern Twist to the Original Burpee

Strength Isn’t Just How Much You Can Lift on a Barbell

Strength Isn't Just How Much You Can Lift on a Barbell

YardBarker