Summer presents a great time for baseball players to get better. During the summer an athlete has the chance to develop the physical tools and skills that are important for future baseball success.

Think of the summer as a bank and the more you invest during the summer the greater your return during the rest of the year!

I’ll cover strength and speed training as well as thoughts on baseball skills training.

Strength and Speed Training

In this article, we’re going to present two different strength and speed training programs.

The first is for non-pitchers, the second is for pitchers.

All baseball players need strong legs and core, healthy shoulders and elbows, and an ability to apply their strength quickly.

They also need to be dangerous baserunners with the ability to get to the ball quickly while on defense.

Summer provides the foundation for all of this.

 

Non-Pitchers

This is a five-day-a-week program with three days in the weight room and two days of speed and mobility training.

Note that the speed and mobility training can be combined with the weight room training to reduce the number of days spent training each week. This will be a twelve-week program organized into three four-week blocks.

Block #1 (Weeks 1-4):

Day #1 (max strength emphasis):

• Back squats, 3×8-12@80-85%
• Hex bar deadlifts, 3×4-8@80-85%
• Bench press, 3×8-12@80-85%
• Bent over rows, 3×8-12
• Standing kettlebell press, 3×8-12

Day #2 (speed and mobility emphasis):

It’s focusing on mobility drills for the hips, knees, and ankles for 10 to 15 minutes.

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Ankling
• High knee walk
• Hip to heel walk
• A walks
• Sprints, standing starts, 6×20 yards

Day #3 (power emphasis):

• Power clean, hang, above the knee, 3×4-6@60-70%
• Clean pulls, hang, above the knee, 3×4-6@60-70%
• Squat jumps, 3×4-6@30% of back squat
• Standing long jump, 10x
• Bounds, 3×10 yards

Day #4 (speed and mobility emphasis):

Mobility drills emphasizing the hips, knees, and ankles, 10-15 minutes

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Ankling
• High knee walk
• Hip to heel walk
• A walks
• Sprints, standing starts, 6×40 yards

Day #5 (endurance emphasis):

• Front squats, 3×8-12@70-80%
• Lunges, 3×8-12 each leg
• Good mornings, 3×8-12
• Reverse hyperextensions, 3×15-20
• Superset: Dips and pull-ups, 3xMax
• 3-in-1 shoulders (front raises, side raises, rear deltoid raises), 3×10 each
• Superset: Biceps and triceps, 3×12-15 each

Block #2 (Weeks 5-8):

Day #1 (max strength emphasis):

• Split squats, 3×8-12@80-85%
• Romanian deadlifts, 3×8-12
• Dumbbell bench press, 3×8-12
• Dumbbell bent-over rows, 3×8-12
• Standing kettlebell press, 3×8-12

Day #2 (speed and mobility emphasis):

Mobility drills emphasizing the hips, knees, and ankles, 10-15 minutes

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Straight leg bounds
• High knee skip
• Hip to heel walk
• A skips
• Sprints, standing starts, 3×10 yards
• Sprints, standing starts, 3×20 yards

Day #3 (power emphasis):

• Power clean, hang, knee, 3×4-6@60-70%
• Clean pulls, hang, knee, 3×4-6@60-70%
• Split squat jumps, 3×4-6 on each leg
• Standing long jump, 10x
• Bounds, 3×10 yards

Day #4 (speed and mobility emphasis):

Mobility drills emphasizing the hips, knees, and ankles, 10-15 minutes

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Ankling
• High knee skips
• Hip to heel walk
• A skips
• Sprints, standing starts, 3×40 yards
• Sprints, standing starts, 3×60 yards

Day #5 (endurance emphasis):

• Back squats, 3×15-20@60-70%
• Reverse lunges, 3×12-15 each leg
• Seated good mornings, 3×8-12
• Superset: Dips and pull-ups, 3xMax
• 3-in-1 shoulders (front raises, side raises, rear deltoid raises), 3×10 each
• Superset: Biceps and triceps, 3×12-15 each
• Block Three (weeks nine through twelve):

Day #1 (max strength emphasis)

• Front squats, 3×4-8@80-90%
• Partial deadlifts (knee height), 3×4-8
• Floor press, 3×4-8@70-80% of bench press
• Chin-ups (weighted if possible), 3×4-8
• Standing kettlebell press, 3×4-8

Day #2 (speed and mobility emphasis):

Mobility drills emphasizing the hips, knees, and ankles, 10-15 minutes

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Straight leg bounds
• High knee skip
• Hip to heel walk
• A skips
• Sprints, standing starts, 3×5 yards
• Sprints, standing starts, 6×20 yards

Day #3 (power emphasis):

• Power clean, hang, below the knee, 3×4-6@60-70%
• Clean pulls, hang, below the knee, 3×4-6@60-70%
• Squat jumps (pause at the bottom), 3×6@30% of back squat
• Standing long jump, 10x
• Bounds, 3×10 yards

Day #4 (speed and mobility emphasis):

Mobility drills emphasizing the hips, knees, and ankles, 10-15 minutes

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Ankling
• High knee skips
• Hip to heel walk
• A skips
• Sprints, standing starts, 3×40 yards
• Sprints, standing starts, 3×60 yards

Day #5 (endurance emphasis):

• Split squats, 3×12-15@60-70% each leg
• Step-ups, 3×12-15 each leg
• Back raises, 3×12-15
• Superset: Dips and pull-ups, 3xMax
• 3-in-1 shoulders (front raises, side raises, rear deltoid raises), 3×10 each
• Superset: Biceps and triceps, 3×12-15 each

Pitchers

This is a five-day-a-week program for pitchers, three days in the weight room, and two days of speed and mobility training.

Note that the speed/mobility training can be combined with the weight room training to reduce the number of days spent training each week. This will be a twelve-week program organized into three four-week blocks.

Unlike the non-pitchers, the third weight room day is focused on shoulder health, so you’ll see scapular and rotator cuff exercises on that day.

For pitchers, lower body and core strength are extremely important for pitching success so there is still an emphasis on these areas!

 

Block #1 (Weeks 1-4):

Day #1 (max strength emphasis):

• Back squats, 3×8-12@80-85%
• Hex bar deadlifts, 3×4-8@80-85%
• Close grip bench press, 3×8-12@80-85%
• Chin-ups, 3×8-12
• Standing kettlebell press, 3×8-12

Day #2 (speed and mobility emphasis):

Mobility drills emphasizing the hips, knees, and ankles, 10-15 minutes

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Ankling
• High knee walk
• Hip to heel walk
• A walks
• Sprints, standing starts, 6×20 yards

Day #3 (power emphasis):

• Kettlebell power clean, hang, above the knee, 3×4-6@60-70%
• Clean pulls, hang, above the knee, 3×4-6@60-70%
• Squat jumps, 3×4-6@30% of back squat
• Standing long jump, 10x
• Bounds, 3×10 yards

Day #4 (speed and mobility emphasis):

Mobility drills emphasizing the hips, knees, and ankles, 10-15 minutes

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Ankling
• High knee walk
• Hip to heel walk
• A walks
• Sprints, standing starts, 6×40 yards

Day #5 (endurance emphasis):

• Front squats, 3×8-12@70-80%
• Lunges, 3×8-12 each leg
• Good mornings, 3×8-12
• Reverse hyperextensions, 3×15-20
• Superset: Dips and pull-ups, 3xMax
• Scapular push-ups, 3×30”
• Band pull-apart, 3×20
• Band Y pulls, 3×20
• Band T pulls, 3×20
• Superset: Rotator cuff internal/external rotation, 3×20

Block #2 (Weeks 5-8):

Day #1 (maximal strength emphasis):

• Split squats, 3×8-12@80-85%
• Romanian deadlifts, 3×8-12
• Dumbbell bench press neutral grip, 3×8-12
• Dumbbell bent-over rows, 3×8-12
• Standing kettlebell press, 3×8-12

Day #2 (speed and mobility emphasis):

Mobility drills emphasizing the hips, knees, and ankles, 10-15 minutes

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Straight leg bounds
• High knee skip
• Hip to heel walk
• A skips
• Sprints, standing starts, 3×10 yards
• Sprints, standing starts, 3×20 yards

Day #3 (power emphasis):

• Kettlebell power clean, hang, knee, 3×4-6@60-70%
• Clean pulls, hang, knee, 3×4-6@60-70%
• Split squat jumps, 3×4-6 on each leg
• Standing long jump, 10x
• Bounds, 3×10 yards

Day #4 (speed and mobility emphasis):

Mobility drills emphasizing the hips, knees, and ankles, 10-15 minutes

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Ankling
• High knee skips
• Hip to heel walk
• A skips
• Sprints, standing starts, 3×40 yards
• Sprints, standing starts, 3×60 yards

Day #5 (endurance emphasis):

• Back squats, 3×15-20@60-70%
• Reverse lunges, 3×12-15 each leg
• Seated good mornings, 3×8-12
• Superset: Dips and pull-ups, 3xMax
• 3-in-1 shoulders (front raises, side raises, rear deltoid raises), 3×10 each
• Scapular push-ups, 3×30”
• Band pull-apart, 3×20
• Band Y pulls, 3×20
• Band T pulls, 3×20
• Superset: Rotator cuff internal/external rotation, 3×20

Block #3 (Weeks 9-12):

Day #1 (max strength emphasis):

• Front squats, 3×4-8@80-90%
• Partial deadlifts (knee height), 3×4-8
• Floor press, 3×4-8@70-80% of bench press
• Chin-ups (weighted if possible), 3×4-8
• Standing kettlebell press, 3×4-8

Day #2 (speed and mobility emphasis):

Mobility drills emphasizing the hips, knees, and ankles, 10-15 minutes

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Straight leg bounds
• High knee skip
• Hip to heel walk
• A skips
• Sprints, standing starts, 3×5 yards
• Sprints, standing starts, 6×20 yards

Day #3 (power emphasis):

• Kettlebell power clean, hang, below the knee, 3×4-6@60-70%
• Clean pulls, hang, below the knee, 3×4-6@60-70%
• Squat jumps (pause at the bottom), 3×6@30% of back squat
• Standing long jump, 10x
• Bounds, 3×10 yards

Day #4 (speed and mobility emphasis):

Mobility drills emphasizing the hips, knees, and ankles, 10-15 minutes

Hamstring drills (perform each for 10 yards):

• Marches
• Inchworms
• Crab walks
• Sprinting drills (perform each for 10 yards):
• Ankling
• High knee skips
• Hip to heel walk
• A skips
• Sprints, standing starts, 3×40 yards
• Sprints, standing starts, 3×60 yards

Day #5 (endurance emphasis):

• Split squats, 3×12-15@60-70% each leg
• Step-ups, 3×12-15 each leg
• Back raises, 3×12-15
• Superset: Dips and pull-ups, 3xMax
• Scapular push-ups, 3×30”
• Band pull-apart, 3×20
• Band Y pulls, 3×20
• Band T pulls, 3×20
• Superset: Rotator cuff internal/external rotation, 3×20

Baseball skills training

First, it’s important to take time off. You need some time to heal, refresh, and do something besides baseball. This is very individual, but I’d recommend taking at least two weeks off – especially pitchers. That being said, summer presents a great time to work on things that need improvement.

Everything described in that article for baseball skills should be an emphasis during the summer. This includes fielding, outfield play, pitching, catching skills, and hitting.

Athletes also need to start a good throwing program to begin getting their arms ready for baseball.

Two exercises are my favorite for this:

Don’t underestimate how important it is to go out and play catch every day. This gets you used to seeing the baseball and gets you comfortable around it. It’s also important to emphasize good throwing mechanics with every throw: pointing your glove to your target, making your “L” when getting ready to throw, using your hips, following through after the throw, etc.

Long tosses begin with playing catch. After you and your partner have caught a certain number in a row, you should begin backing up. Throw at the new distance then back up again. Do this until you have to begin using your legs (hips, then using a hop to make the throw). This exercise develops throwing strength and accuracy.

Read more:

• Get Stronger in the Off-Season With This 16-Week Baseball Training Program
• 15 Baseball Exercises MLB Players Actually Do