Palm Harbor University High School Baseball
Strength, Speed and Agility Program
By Coach Parisi
Table of Content
Introduction/ Training Philosophy
Performance Pyramid/ Character Traits Developed
Annual Plan
Testing, Evaluation and Goal Setting
Active/ Dynamic Warm up Routine
Mobility Routine
Nutrition/ Hydration Plan
Bibliography
Introduction
Weight Training programs for baseball players are different than weight training for
other sports. Baseball players have to focus on certain skills that are essential for success.
Their workout routines must focus on those skills. The most essential skills for baseball players
are strength, speed and agility. These 3 components will enable improvement in baseball
related movements such as base running, batting, pitching, catching, infield and outfield.
Although gaining mass at the high school level is important for young baseball players, this
program’s main focus is gaining strength, speed and agility. In order for this to be
accomplished, it will take the right training at the right time. This weight training program will
focus on functional training that includes strength, speed and core workouts programs
centered abound baseball movements. The focus of this program is to not build mass but to
build strength and power in the muscle groups most important for baseball. By following this
program you can increase your performance on the field. The purpose of this training program
is to improve your body physically through strength, speed and agility workouts as well as
mentally through a mental workout program. In the game of baseball just like in life,
preparation leads to consistency and consistency leads to success.
Performance Pyramid
Performance Pursuit of Excellence
Game Consistency Success
Preparation Mental Physical Emotional
Ability Technique Tactic Adjustment Execution
Conditioning Speed Strength Power Agility Endurance
Character Communication Industrialness Passion Enthusiasm Determination Leadership
The performance pyramid starts by establishing a sturdy foundation. That foundation is
comprised of character traits that serve as the building blocks for success. In order to establish
positive personal relationships, communication within the program must be promoted and thus
team cohesion established. This develops a sense of duty not only for one’s self but more
importantly for a higher cause. That cause is for the better man of the team. Through
communication, the team establishes the vision or the purpose of what they set out to accomplish
which is only done through industrialness (hard work). This accomplishment can only be
achieved when passion and desire are met with enthusiasm to attain one’s ultimate potential.
This must be each person’s daily devotion. When passion and enthusiasm are present, the ability
to persevere or overcome adversity becomes miniscule. Now the impossible appears very
realistic. Determination becomes the motivating factor in which each player holds himself
accountable to his own high standards. Therefore, individual leadership is established though a
combination of personal pride they have to themselves, the program and contribution given
through their efforts.
Annual Plan with Periodization
Month Period Phase
January Pre-season/ In-season Maintenance
February In-season Maintenance
March In-season Maintenance
April In-season Maintenance
May In-season Maintenance
June Playoffs / In-season (summer ball)
Maintenance / Active Rest
July In-season(summer ball) / Transition
Active Rest
August Transition/ Off-season Base/ Development / Peak
September Off-season Base/ Development / Peak
October Off-season Base/ Development / Peak
November Off-season Base/ Development / Peak
December Off-season/ Transition Base/ Development / Peak
In order to prepare high school baseball players for the next level, this annual plan
duplicates a typical college baseball workout schedule.
Weekly Schedule
Off-season (16 weeks) Pre-season (4 weeks) In-season (18 weeks)
Strength/ Mental Speed/Agility Strength/ Mental Speed/Agility Strength/ Mental Speed/Agility
Mon. x x Mon. x x Mon. x x
Tues. x x Tues. x Tues. x x
Wed. Wed. x x Wed. x x
Thurs. x x Thurs. x Thurs. x x
Fri. x x Fri. x x Fri. x x
Sat. Sat. Sat. x
Sun. Sun. Sun. x
The off-season workout program consists of a continual 2 days on/ 1 day off cycle
starting immediately after the regular/post-season.
Off-Season
Off-Season Strength/ Conditioning/ Speed/ Mental Training Program
This Strength Training Program is the most demanding of all the workouts. In order to reach
a player’s full potential, strength must be increased and maintain to accommodate for the
rigorous demands the body endures during the course of a season. This training program
focuses on improving the key core strengths of every player. Each weight training workout is
followed up by a speed and agility workout guaranteed to improve the overall condition of
every athlete. Since the game of baseball is such a mentally demanding sport, each workout
ends with a Mental Skill Training session that sharpens each athlete’s mind through the
practice of different exercises such as a controlled breathing technique, awareness,
relaxation, imagery, thought stoppage and goal setting.
Mon. / Thurs. Set Reps (increase weight)
Strength
Fitness Ball Dumbbell Bench/ Shoulder Shrugs
X 3 12, 10, 8
Alternating Arm Dumbbell Incline Bench/ Shrugs
X 3 12, 10, 8
Dumbbell Fly/ Push-up with Rotation
X 3 12, 10, 8 6, 4, 2 (body weight)
Shoulder Fly/ Front n Side X 2 15, 15, 15 (light weight) Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended
X3 12, 10, 10
Reverse cable triceps Extension/ Bent-over Elastic band extension burnout
X 3 12, 10, 10
Medicine Ball Rotation Toss X 3(seated, knees, standing) 12, 12, 12
Seated Medicine Ball Forearm curls/ reverse/
Elastic Band burnout
X 3 15, 15, 15
Plyometrics Drills
Power Skip for Height 30-40 yards at high as possible
Power Skip for Distance
Knee up and out high, maximum distance
Speed Skips Concentrate on good arm action
10/10 1 legged hops Don’t spend much time on ground
Hurdle jumps Knees to chest, swinging arms
Right, Left, Right Achieve as much distance as possible
Conditioning Set Ratio
Ladders - 2 in Forward/ Backward
X 2 1:8
Ladders – Single Leg Forward/ Backward
X 2 1:8
Ladders – 1 Forward/ Backward
X 2 1:8
Ladders - Double Leg Straddle Snake
X 2 1:8
Ladders – Crossover in Front/ Backward (outside of ladder)
X 2 1:8
Ladders - Med Ball Pop-up/ Backward
X 2 1:8
Ladder – 2 in Lateral X 2 1:8
Ladders – Crawford/ Backward
X 2 1:8
Jump Rope – Alternate Double Leg Jump
1 minute X 2 1:8
Jump Rope Line Drill – Double Leg Forward to Back
1 minute X 2 1:8
Dot Drill – In n Out/ In n Out 180
X 2 Continuous
Dot Drill – Quarter Eagle (swivel hips)
X 6 1:4
Dot Drill – Single Leg Quarter Turn Triangle
1 Set 1:8
Cone Drill - Shuffle X 2 1:4
Cone Drill – Corner Drop X 2 1:4
Line Drill – Ladder – 5/10/5 Backpedal-Forward
X 2 1:8
Backpedal-Sprint X 2 1:8
Speed Training
Single Leg Hops 4 x 1:6
Lateral Bag Hop 2 x 5 1:6
Mental Training
In the first stages of the Mental Skill Training, goal setting techniques will be discussed and
implemented. Process, performance and outcome goals will be explained and a goal setting
exercise will be explain and implemented.
Mon. / Thurs. Set Reps (increase weight)
Pull-ups X 3 12, 10, 8
Reverse Barbell Pull-up on Medicine ball
X 3 12, 10, 8 (no weight)
Reverse Fly / Lat pull down X 3 12, 10, 8
Single leg dumbbell crossover curls/ Cobras w/ dumbbells
X 3 12, 10, 8 12, 12, 12 (light weight)
Reverse strait bar 21s/ Medicine ball build-ups/downs 1,3,5,7,9
X3 21, 21, 21 (half down, half up, full curls)
Incline hammer curls/ Lower back extensions
X 3 10, 8, 6
Cable cord Ab pull downs X 3 12, 12, 12
Medicine Ball decline catch and toss
X 3 15, 15, 15
Plyometrics Drills
Power Skip for Height 30-40 yards at high as possible
Power Skip for Distance
Knee up and out high, maximum distance
Speed Skips Concentrate on good arm action
10/10 1 legged hops Don’t spend much time on ground
Hurdle jumps Knees to chest, swinging arms
Right, Left, Right Achieve as much distance as possible
Conditioning Set Ratio
Ladders - Double Leg Straddle Snake
X 2 1:8
Ladders – Icky Narrow/ Wide/ Backward
X 2 1:8
Ladders – Single Leg Icky/ Backward
X 2 1:8
Ladders – Sidewinders/ Backward
X 2 1:8
Ladders – Single Leg Sidewinders/ Backward
X 2 1:8
Ladders – Hoveland (2 in 2 out front to back)
X 2 1:8
Ladder – Single Leg Hovehand X 2 1:8
Jump Rope Line Drill – Single Leg Forward to Back
30 sec. X 2/ 5 jumps per leg then alternate
1:8
Jump Rope Line Drill – Ali Shuffle
1 minute X 2 1:8
Dot Drill – C, J, M, U, W, Z 1 Set 1:4
Dot Drill – In n Out/ In n Out 180
X 2 Continuous
Dot Drill – Quarter Eagle (swivel hips)
X 6 1:4
Dot Drill – Single Leg Quarter Turn Triangle
1 Set 1:8
Cone Drill - RAG X 2 1:4
Cone Drill – 3 - Corner X 2 1:4
Line Drill – Ladder – 5/10/5 Backpedal-Forward
X 2 1:8
Backpedal-Sprint X 2 1:8
Speed Training
Harness Starts 4 x 1:6
Harness Drill 4 x 50
Mental Training
During this mental training session, goals will be written, reviewed and modified to better
reach each goal listed. Controlled breathing techniques will be discussed. These techniques
will educate how controlled breathing when done properly lowers anxiety and stress levels
therefore alleviating muscle tension.
Tues. / Fri. Set Reps (increase weight)
Box Jumps X 4 12, 12, 12, 12
Squats X 3 12, 10, 8
Single leg dumbbell Lunges X 3 12, 10, 8
Split- lunge jumps X 3 10, 10, 10
Strait bar step-up/ knee -up X 3 12, 10, 8
Calf raise extensions/ calf-up bounces
Modified spider planks X 3 15, 15, 15
Low back/ hip bridges X 3 12, 12, 12
Plyometrics Drills
Power Skip for Height 30-40 yards at high as possible
Power Skip for Distance
Knee up and out high, maximum distance
Speed Skips Concentrate on good arm action
10/10 1 legged hops Don’t spend much time on ground
Hurdle jumps Knees to chest, swinging arms
Right, Left, Right Achieve as much distance as possible
Conditioning Set Ratio
Ladders – 2 Leg Hops/ Backward
X 2 1:8
Ladders – Single Leg Hops/ Backward
X 2 1:8
Ladders - Double Leg Snake/ Backward
X 2 1:8
Ladders - Single Leg Snake/ Backward
X 2 1:8
Ladders - 2 Forward 1 Back/ Backward
X 2 1:8
Ladders - Med Ball Pick Ups/ Backward
X 2 1:8
Ladders - Carioca X 2 1:8
Jump Rope - Double Leg Jump
X 2 1:8
Jump Rope - Single Leg Jump (alt. every 5 jumps)
X 2 1:8
Dot Drill - B, E, L, N, V, X, 1 Set 1:4
Dot Drill - Clockwise/ Counter X 2 continuous
Cone Drill - 4 - Corner Carioca X 2 1:4
Cone Drill - 4 - Corner Comeback
X 2 1:4
Line Drill - Ladder - 5/10/5 Sprint
X 2 1:8
Line Drill - Ladder - 5/10/5 Shuffle
X 2 1:8
Speed Training
Build-Ups 2 x 60 1:8
Flying Sprints 2 x 40 1:8
Mental Training
Controlled Breathing Techniques will be implemented and practice. Awareness of the body
and mind will be discussed and relaxation techniques will be implemented. Thought
Stoppage will be addressed and a shifting of one’s thoughts back to controlled breathing will
enable relaxation, a release of body tension will enable reaching peak performance.
Tues. / Fri. Set Reps (increase weight)
Walking lunge w/ medicine ball twist
X 3 20 steps
Single leg incline press X 3 12, 10, 8
Barbell side lunges X 3 12, 10, 8
Basu ball toe touch/ knee ups X 3 12, 10, 8
Leg Extension/ Leg Curl X 3 12, 10, 8
Groin/ Glut machine X 3 20, 15, 12
Med ball Leg/arm extensions X 3 12, 12, 12
Inner core leg-ups w/ twist/ Lower back leg extension hold
X 2 10, 10
Plyometrics Drills
Power Skip for Height 30-40 yards at high as possible
Power Skip for Distance
Knee up and out high, maximum distance
Speed Skips Concentrate on good arm action
10/10 1 legged hops Don’t spend much time on ground
Hurdle jumps Knees to chest, swinging arms
Right, Left, Right Achieve as much distance as possible
Conditioning Set Ratio
Ladders -Hopscotch/Backward
X 2 1:8
Ladders – Single Leg Hopscotch/Backward
X 2 1:8
Ladders - Slalom/ Backward X 2 1:8 Ladders - Single Leg Slalom/ Backward
X 2 1:8
Ladders - Ali Shuffle X 2 1:8 Ladders - Ali Shuffle Every Other
X 2 1:8
Ladders - Double Leg Lateral Side Winders Hops
X 2 1:8
Ladders - Single Leg Lateral Side Winders Hops
X 2 1:8
Jump Rope Line Drill - Double Leg Right to Left
X 2 1:8
Jump Rope Line Drill - Single Leg Right to Left (alt. every 5 jumps)
1 Set 1:8
Dot Drill - Small Triangle - Clockwise Counter/ Right Side/ Left Side
X 2 1:4
Dot Drill - Single Leg Triangle - Top/ Bottom/ Side Triangles
X 2 1:4
Cone Drill - 4 - Corner Square In
X 2 1:4
Cone Drill - Dodging Run X 2 1:4 Line Drill - Ladder - 5/10/5 Shuffle
X 2 1:8
Line Drill - Ladder - 5/10/5 Sprint
X 2 1:8
Plyometrics Drills
Power Skip for Height 30-40 yards at high as possible
Power Skip for Distance
Knee up and out high, maximum distance
Speed Skips Concentrate on good arm action
10/10 1 legged hops Don’t spend much time on ground
Hurdle jumps Knees to chest, swinging arms
Right, Left, Right Achieve as much distance as possible
Speed Training
Hollow Sprints 2 x 20/20/20/20/20 2 x 20/20/20/20/20
Hill Sprints 3 x 10/25/40 3 x 20/40/60
Mental Training
As the practice of breathing techniques, awareness and relaxation deepens, imagery will be
discussed and implemented to create a positive mental picture in our minds that enables
concentration levels to increase leading the ability to achieve peak performance.
PRE-SEASON
Pre-Season Strength/ Conditioning/ Speed/ Mental Training Program
Mon. / Thurs. Set Reps (increase weight)
Strength
Fitness Ball Dumbbell Bench/ Shoulder Shrugs
X 3 12, 10, 8
Dumbbell Fly/ Push-up with Rotation
X 3 12, 10, 8 6, 4, 2 (body weight)
Shoulder Fly/ Front n Side X 2 15, 15, 15 (light weight) Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended
X3 12, 10, 10
Seated Medicine Ball Forearm curls/ reverse/
Elastic Band burnout
X 3 15, 15, 15
Plyometrics Drills
Power Skip for Height 30-40 yards at high as possible
Power Skip for Distance
Knee up and out high, maximum distance
Hurdle jumps Knees to chest, swinging arms
Right, Left, Right Achieve as much distance as possible
Conditioning Set Ratio
Ladders - 2 in Forward/ Backward
X 2 1:8
Ladders – Single Leg Forward/ Backward
X 2 1:8
Ladders – Crossover in Front/ Backward (outside of ladder)
X 2 1:8
Ladders - Med Ball Pop-up/ Backward
X 2 1:8
Jump Rope – Alternate Double Leg Jump
1 minute X 2 1:8
Dot Drill – In n Out/ In n Out 180
X 2 Continuous
Dot Drill – Quarter Eagle (swivel hips)
X 6 1:4
Cone Drill – Corner Drop X 2 1:4
Line Drill – Ladder – 5/10/5 Backpedal-Forward
X 2 1:8
Speed Training
Hill Sprints 3 x 10/25/40 3 x 20/40/60
Mental Training
As the season nears, reestablish goals; continue to practice controlled breathing/relaxation
techniques with awareness of controlled thoughts and vivid imagery.
Mon. / Thurs. Set Reps (increase weight)
Strength
Pull-ups X 3 12, 10, 8
Reverse Fly / Lat pull down X 3 12, 10, 8
Reverse strait bar 21s/ Medicine ball build-ups/downs 1,3,5,7,9
X3 21, 21, 21 (half down, half up, full curls)
Incline hammer curls/ Lower back extensions
X 3 10, 8, 6
Cable cord Ab pull downs X 3 12, 12, 12
Medicine Ball decline catch and toss
X 3 15, 15, 15
Plyometrics Drills
Speed Skips Concentrate on good arm action
10/10 1 legged hops Don’t spend much time on ground
Hurdle jumps Knees to chest, swinging arms
Right, Left, Right Achieve as much distance as possible
Conditioning Set Ratio
Ladders - Double Leg Straddle Snake
X 2 1:8
Ladders – Icky Narrow/ Wide/ Backward
X 2 1:8
Ladders – Single Leg Sidewinders/ Backward
X 2 1:8
Ladders – Hoveland (2 in 2 out front to back)
X 2 1:8
Jump Rope Line Drill – Ali Shuffle
1 minute X 2 1:8
Dot Drill – C, J, M, U, W, Z 1 Set 1:4
Dot Drill – In n Out/ In n Out 180
X 2 Continuous
Line Drill – Ladder – 5/10/5 Backpedal-Forward
X 2 1:8
Backpedal-Sprint X 2 1:8
Speed Training
Harness Starts 4 x 1:6
Base Running
1:6
Mental Training
Continue to practice controlled breathing/relaxation techniques with awareness of controlled
thoughts and vivid imagery.
Tues. / Fri. Set Reps (increase weight)
Box Jumps X 4 12, 12, 12, 12
Squats X 3 12, 10, 8
Strait bar step-up/ knee -up X 3 12, 10, 8
Calf raise extensions/ calf-up bounces
Modified spider planks X 3 15, 15, 15
Low back/ hip bridges
Plyometrics Drills
Power Skip for Height 30-40 yards at high as possible
Power Skip for Distance
Knee up and out high, maximum distance
Speed Skips Concentrate on good arm action
10/10 1 legged hops Don’t spend much time on ground
Conditioning Set Ratio
Ladders – 2 Leg Hops/ Backward
X 2 1:8
Ladders – Single Leg Hops/ Backward
X 2 1:8
Ladders - 2 Forward 1 Back/ Backward
X 2 1:8
Ladders - Med Ball Pick Ups/ Backward
X 2 1:8
Jump Rope - Double Leg Jump
X 2 1:8
Dot Drill - B, E, L, N, V, X, 1 Set 1:4
Cone Drill - 4 - Corner Comeback
X 2 1:4
Line Drill - Ladder - 5/10/5 Sprint
X 2 1:8
Speed Training
Build-Ups 2 x
30,60,90 120
1:8
Mental Training
Continue to practice controlled breathing/relaxation techniques with awareness of controlled
thoughts and vivid imagery. Set challenging and attainable individual/ team performance
and outcome goals.
Tues. / Fri. Set Reps (increase weight)
Walking lunge w/ medicine ball twist
X 3 20 steps
Single leg incline press X 3 12, 10, 8
Basu ball toe touch/ knee ups X 3 12, 10, 8
Leg Extension/ Leg Curl X 3 12, 10, 8
Med ball Leg/arm extensions X 3 12, 12, 12
Inner core leg-ups w/ twist/ Lower back leg extension hold
X 3 12, 12, 12
Plyometrics Drills
Power Skip for Distance
Knee up and out high, maximum distance
Speed Skips Concentrate on good arm action
10/10 1 legged hops Don’t spend much time on ground
Hurdle jumps Knees to chest, swinging arms
Conditioning Set Ratio
Ladders -Hopscotch/Backward
X 2 1:8
Ladders – Single Leg Hopscotch/Backward
X 2 1:8
Ladders - Ali Shuffle X 2 1:8 Ladders - Ali Shuffle Every Other
X 2 1:8
Jump Rope Line Drill - Double Leg Right to Left
X 2 1:8
Jump Rope Line Drill - Double Leg Right to Left
X 2 1:8
Dot Drill - Small Triangle - Clockwise Counter/ Right Side/ Left Side
X 2 1:4
Cone Drill - Dodging Run X 2 1:4 Line Drill - Ladder - 5/10/5 Shuffle
X 2 1:8
Speed Training
Single Leg Hops 4 x 1:6
Lateral Bag Hop 2 x 5 1:6
Mental Training
Continue to practice controlled breathing/relaxation techniques with awareness of controlled
thoughts and vivid imagery. The team will address the need for better communication
among coaches and players. This will enhance team leadership and cohesion by boosting
morale and the overall wellbeing of the team. Strong team cohesion is a key essential
ingredient to every successful program.
In-Season
In-Season Strength/ Conditioning/ Speed/ Mental Training Program
This in-season program will vary depending on game days and positions. All athletes should
strength train at least 2-3 times a week to maintain strength, speed and agility. Workouts
should either be total upper body or total lower body and always include ab work and jobes.
Mon. / Tues. /Wed. /Thurs./Fri./Sat./Sun.
Strength
Upper Body (Choose 8) Set Reps (increase weight)
Fitness Ball Dumbbell Bench/ Shoulder Shrugs
X 3 12, 10, 8
Alternating Arm Dumbbell Incline Bench/ Shrugs
X 3 12, 10, 8
Dumbbell Fly/ Push-up with Rotation
X 3 12, 10, 8 6, 4, 2 (body weight)
Shoulder Fly/ Front n Side X 2 15, 15, 15 (light weight) Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended
X3 12, 10, 10
Reverse cable triceps Extension/ Bent-over Elastic band extension burnout
X 3 12, 10, 10
Medicine Ball Rotation Toss X 3(seated, knees, standing) 12, 12, 12
Seated Medicine Ball Forearm curls/ reverse/
Elastic Band burnout
X 3 15, 15, 15
Pull-ups X 3 12, 10, 8
Reverse Barbell Pull-up on Medicine ball
X 3 12, 10, 8 (no weight)
Reverse Fly / Lat pull down X 3 12, 10, 8
Single leg dumbbell crossover curls/ Cobras w/ dumbbells
X 3 12, 10, 8 12, 12, 12 (light weight)
Reverse strait bar 21s/ Medicine ball build-ups/downs 1,3,5,7,9
X3 21, 21, 21 (half down, half up, full curls)
Incline hammer curls/ Lower back extensions
X 3 10, 8, 6
Cable cord Ab pull downs X 3 12, 12, 12
Medicine Ball decline catch X 3 15, 15, 15
Lower Body (Choose 8) Set Reps (increase weight)
Box Jumps X 4 12, 12, 12, 12
Squats X 3 12, 10, 8
Single leg dumbbell Lunges X 3 12, 10, 8
Split- lunge jumps X 3 10, 10, 10
Strait bar step-up/ knee -up X 3 12, 10, 8
Calf raise extensions/ calf-up bounces
Modified spider planks X 3 15, 15, 15
Low back/ hip bridges
Walking lunge w/ medicine ball twist
X 3 20 steps
Single leg incline press X 3 12, 10, 8
Barbell side lunges X 3 12, 10, 8
Basu ball toe touch/ knee ups X 3 12, 10, 8
Leg Extension/ Leg Curl X 3 12, 10, 8
Groin/ Glut machine X 3 20, 15, 12
Med ball Leg/arm extensions X 3 12, 12, 12
Inner core leg-ups w/ twist/ Lower back leg extension hold
X 3 12, 12, 12
Conditioning (choose 20) Set Ratio
Ladders - 2 in Forward/ Backward
X 2 1:8
Ladders – Single Leg Forward/ Backward
X 2 1:8
Ladders – 1 Forward/ Backward
X 2 1:8
Ladders - Double Leg Straddle Snake
X 2 1:8
Ladders – Crossover in Front/ Backward (outside of ladder)
X 2 1:8
Ladders - Med Ball Pop-up/ Backward
X 2 1:8
Ladder – 2 in Lateral X 2 1:8
Ladders – Crawford/ Backward
X 2 1:8
Jump Rope – Alternate 1 minute X 2 1:8
Double Leg Jump
Jump Rope Line Drill – Double Leg Forward to Back
1 minute X 2 1:8
Dot Drill – In n Out/ In n Out 180
X 2 Continuous
Dot Drill – Quarter Eagle (swivel hips)
X 6 1:4
Dot Drill – Single Leg Quarter Turn Triangle
1 Set 1:8
Cone Drill - Shuffle X 2 1:4
Cone Drill – Corner Drop X 2 1:4
Line Drill – Ladder – 5/10/5 Backpedal-Forward
X 2 1:8
Backpedal-Sprint X 2 1:8
Ladders - Double Leg Straddle Snake
X 2 1:8
Ladders – Icky Narrow/ Wide/ Backward
X 2 1:8
Ladders – Single Leg Icky/ Backward
X 2 1:8
Ladders – Sidewinders/ Backward
X 2 1:8
Ladders – Single Leg Sidewinders/ Backward
X 2 1:8
Ladders – Hoveland (2 in 2 out front to back)
X 2 1:8
Ladder – Single Leg Hovehand X 2 1:8
Jump Rope Line Drill – Single Leg Forward to Back
30 sec. X 2/ 5 jumps per leg then alternate
1:8
Jump Rope Line Drill – Ali Shuffle
1 minute X 2 1:8
Dot Drill – C, J, M, U, W, Z 1 Set 1:4
Dot Drill – In n Out/ In n Out 180
X 2 Continuous
Dot Drill – Quarter Eagle (swivel hips)
X 6 1:4
Dot Drill – Single Leg Quarter Turn Triangle
1 Set 1:8
Cone Drill - RAG X 2 1:4
Cone Drill – 3 - Corner X 2 1:4
Line Drill – Ladder – 5/10/5 X 2 1:8
Backpedal-Forward
Backpedal-Sprint X 2 1:8
Ladders -Hopscotch/Backward
X 2 1:8
Ladders – Single Leg Hopscotch/Backward
X 2 1:8
Ladders - Slalom/ Backward X 2 1:8 Ladders - Single Leg Slalom/ Backward
X 2 1:8
Ladders - Ali Shuffle X 2 1:8 Ladders - Ali Shuffle Every Other
X 2 1:8
Ladders - Double Leg Lateral Side Winders Hops
X 2 1:8
Ladders - Single Leg Lateral Side Winders Hops
X 2 1:8
Jump Rope Line Drill - Double Leg Right to Left
X 2 1:8
Jump Rope Line Drill - Single Leg Right to Left (alt. every 5 jumps)
1 Set 1:8
Dot Drill - Small Triangle - Clockwise Counter/ Right Side/ Left Side
X 2 1:4
Dot Drill - Single Leg Triangle - Top/ Bottom/ Side Triangles
X 2 1:4
Cone Drill - 4 - Corner Square In
X 2 1:4
Cone Drill - Dodging Run X 2 1:4 Line Drill - Ladder - 5/10/5 Shuffle
X 2 1:8
Line Drill - Ladder - 5/10/5 Sprint
X 2 1:8
Speed Training (choose 4)
Single Leg Hops 4 x 1:6
Lateral Bag Hop 2 x 5 1:6
Harness Starts 4 x 1:6
Harness Drill 4 x 50
Build-Ups 2 x 60 1:8
Flying Sprints 2 x 40 1:8
Hollow Sprints 2 x 20/20/20/20/20
Hill Sprints 3 x 10/25/40
Off-Season
Mon. / Thurs. Set Weight Reps (increase
weight)
Strength Sheet
Fitness Ball Dumbbell Bench/ Shoulder Shrugs
X 3 12, 10, 8
Alternating Arm Dumbbell Incline Bench/ Shrugs
X 3 12, 10, 8
Dumbbell Fly/ Push-up with Rotation
X 3 12, 10, 8 6, 4, 2 (body weight)
Shoulder Fly/ Front n Side
X 2 15, 15, 15 (light weight)
Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended
X3 12, 10, 10
Reverse cable triceps Extension/ Bent-over Elastic band extension burnout
X 3 12, 10, 10
Medicine Ball Rotation Toss
X 3(seated, knees, standing)
12, 12, 12
Seated Medicine Ball Forearm curls/
reverse/ Elastic Band burnout
X 3 15, 15, 15
Mon. / Thurs. Set Weight Reps (increase weight)
Pull-ups X 3 12, 10, 8
Reverse Barbell Pull-up on Medicine ball
X 3 12, 10, 8 (no weight)
Reverse Fly / Lat pull down
X 3 12, 10, 8
Single leg dumbbell crossover curls/ Cobras w/ dumbbells
X 3 12, 10, 8 12, 12, 12 (light weight)
Reverse strait bar 21s/ Medicine ball build-ups/downs 1,3,5,7,9
X3 21, 21, 21 (half down, half up, full curls)
Incline hammer curls/ Lower back extensions
X 3 10, 8, 6
Cable cord Ab pull downs
X 3 12, 12, 12
Medicine Ball decline catch and toss
X 3 15, 15, 15
Tues. / Fri. Set Weight Reps (increase
weight)
Box Jumps X 4 12, 12, 12, 12
Squats X 3 12, 10, 8
Single leg dumbbell Lunges
X 3 12, 10, 8
Split- lunge jumps X 3 10, 10, 10
Strait bar step-up/ knee -up
X 3 12, 10, 8
Calf raise extensions/ calf-up bounces
X 3 20, 20, 20 burnout
Modified spider planks X 3 15, 15, 15
Low back/ hip bridges X 3 12, 12, 12
Tues. / Fri. Set Weight Reps (increase weight)
Walking lunge w/ medicine ball twist
X 3 20 steps
Single leg incline press X 3 12, 10, 8
Barbell side lunges X 3 12, 10, 8
Basu ball toe touch/ knee ups
X 3 12, 10, 8
Leg Extension/ Leg Curl X 3 12, 10, 8
Groin/ Glut machine X 3 20, 15, 12
Med ball Leg/arm extensions
X 3 12, 12, 12
Inner core leg-ups w/ twist/ Lower back leg extension hold
X 3 12, 12, 12
Pre-season
Mon. / Thurs. Set Weight Reps (increase weight)
Strength Sheet
Fitness Ball Dumbbell Bench/ Shoulder Shrugs
X 3 12, 10, 8
Dumbbell Fly/ Push-up with Rotation
X 3 12, 10, 8 6, 4, 2 (body weight)
Shoulder Fly/ Front n Side
X 2 15, 15, 15 (light weight)
Decline Dumbbell Triceps Extension/ Ab Crunches with single dumbbell extended
X3 12, 10, 10
Seated Medicine Ball Forearm curls/
reverse/ Elastic Band burnout
X 3 15, 15, 15
Mon. / Thurs. Set Weight Reps (increase weight)
Strength Sheet
Pull-ups X 3 12, 10, 8
Reverse Fly / Lat pull down
X 3 12, 10, 8
Reverse strait bar 21s/ Medicine ball build-ups/downs 1,3,5,7,9
X3 21, 21, 21 (half down, half up, full curls)
Incline hammer curls/ Lower back extensions
X 3 10, 8, 6
Cable cord Ab pull downs
X 3 12, 12, 12
Medicine Ball decline catch and toss
X 3 15, 15, 15
Tues. / Fri. Set Weight Reps (increase weight)
Strength Sheet
Box Jumps X 4 12, 12, 12, 12
Squats X 3 12, 10, 8
Strait bar step-up/ knee -up
X 3 12, 10, 8
Calf raise extensions/ calf-up bounces
Modified spider planks X 3 15, 15, 15
Low back/ hip bridges
Tues. / Fri. Set Weight Reps (increase weight)
Strength Sheet
Walking lunge w/ medicine ball twist
X 3 20 steps
Single leg incline press X 3 12, 10, 8
Basu ball toe touch/ knee ups
X 3 12, 10, 8
Leg Extension/ Leg Curl X 3 12, 10, 8
Med ball Leg/arm extensions
X 3 12, 12, 12
Inner core leg-ups w/ twist/ Lower back leg extension hold
X 3 12, 12, 12
In-season Strength Sheet
Exercise Set Weight Reps
1.
2.
3.
4.
5.
6.
7.
8.
Testing, Evaluating and Goal
Setting
Annual Test Cycle
Test 1 – mid August The baseball season usually ends in late May or mid June depending on
play-offs. Players break up onto summer league teams and continue on through till late July
and early August. As fall classes begin fun organized team activities begin. The first testing
period is the start of the post season conditioning period.
Test 2 – early October The second test will be conducted after the first eight-week off-season
cycle to give you some important information on how your players are doing and to give you
some data before they start the next off-season.
Test 3 - Late November The third test will be conducted after the second eight-week off-
season cycle to give you some important information on how your players are doing and to
give you some data before they start the next off-season cycle.
Test 4 – Mid-January The final test before the season starts allow me to evaluate my player’s
conditioning levels before the season starts.
Fitness Testing Program for Baseball
Test #1: Flexibility – Sit and Reach
Equipment and Materials Needed: Sit and Reach Box
Procedure: In a seated position on the floor extend right leg and bend left leg so left foot is
flat against right knee. Reach with both hands together and get measurement of farthest
fingers reach. Switch to opposite leg and measure farthest fingers reach.
Causes for Disqualification: Bent knee of testing leg that is extended, separating hands
during reach.
Test #2: Grip Strength – Dynanometer Test, 45 lbs. Barbell Test, Dead Man’s Hang Test
Equipment and Materials Needed: Dynanometer, 45 lbs. barbell, pull-up bar
Procedure: Arms down to the side and squeeze as hard as you can, Measure reading. In a
seated position and your forearms resting against your thighs hold a 45 lbs. barbell in flexed
upper forearm position as long as you can. Hang from a pull up bar for as long as you can.
Cause for disqualification: Readjust grip during exercise.
Test #3 Lower Body – Vertical Jump, Body Weight Squat Test
Equipment and Materials Needed: Vertical Jump Measuring Device, Squat Rack
Cause for disqualification: Running up to jump or jumping with one leg. Not going all the
way down on the squat.
Test #4 Core Strength – Number of sit ups in 60 seconds, Teeter Hang-up test
Equipment and Materials Needed: stopwatch, Teeter Hang-up machine
Procedure: feet anchored by partner or apparatus, knees bent 90°, hands clasped behind neck, elbows travel beyond or make contact with knees, back of shoulders must return to floor, Teeter Hang Up Test consist of hanging upside down as your arms hang and touch the floor, reach up so your fingers touch your toes and return to the starting position, perform as many times as possible
Cause for disqualification: Butt coming off the ground during sit-up. Swinging during upside
down test.
Test #5 Speed and Agility – 60 yard sprint, 20 yard shuttle run
Equipment and Materials Needed: Stopwatch, cones, measuring tape
Procedure: Sprint as fast as you can through 60 yards, three marker cones are placed along a line
five yards apart. The player straddles the middle line and puts one hand down in a three-point stance.
The player can start by going either to the right or left direction. For example, on the signal 'Go' the
player turns and runs five yards to the right side and touches the line with his right hand. He then runs
10 yards to his left and touches the other line with his left hand, then finally turns and finishes by
running back through the start/finish line. The player is required to touch the line at each turn.
Cause for disqualification: Not touching the lines.
Test #6 Endurance – 300 yard shuttle
Equipment and Materials Needed: stopwatch, cones, measuring tape,
Procedure: Marker cones and lines are placed 25 yards apart to indicate the sprint distance. Start
with a foot on one line. When instructed by the timer, the player runs to the opposite 25-yard line,
touches it with their foot, turns and run back to the start. This is repeated six times without stopping
(covering 300 yards total). After a rest of five minutes, the test is repeated. Test again.
Cause for disqualification: Not touching line.
Test #7 Upper Body – Bench 75% of body weight as many times a possible, Medicine ball
thrust test
Equipment and Materials Needed: barbell bench press set, medicine ball, measuring tape
Procedure: Bench press 75% of your own body weight as many time as possible by lowering
barbell to chest and extending all the way up. Sit in seated position with your legs hanging
and thrust a medicine ball from chest position by extending arms straight out.
Cause for disqualification: Must bring barbell down to touch chest, must not twist when
thrusting ball and must not secure free hanging legs.
Date Fat % Lower Body - Vertical
Agility- 20 yd shuttle
Flexibility- Sit n Reach
Grip Strength- Dynamometer
Endurance- 300yd shuttle
Speed- 60 yd dash
Upper Body- Bench/ Med. Ball Thrust
Active/Dynamic Warm up Routine
1. Leg Swing Skip 2 x 20 yards
2. Heel Ups 2 x 20 yards
3. High Knee Skip 2 x 20 yards / proper arm action
4. Backward open hip skip
2 x 20 yards / hip high and wide out to side
5. Backward reach run 2 x 20 yards
6. Forward high knee run
2 x 20 yards
7. Backward high knee run
2 x 20 yards
8. High knee carioca 2 x 20 yards
9. Shuffle to sprint 2 x 40 yards
10. Fast high knee to sprint
2 x 40 yards
Mobility Hurdle Variation Routine
1. Step over / squat under
2. Forward over / lunge under
3. Forward hand over head
4. Alternate legs over
5. Hand over head side way lateral
6. Lateral swing over / stability and balance
7. Forward lateral leg swing
8. Pendulums R,L,R / L,R,L
Nutrition/ Hydration Plan
Proper eating and rest are key components in achieving a peak level of performance.
Part of an athlete’s conditioning regimen has to do with the ability to properly recover from
physical training through nutrition and rest. It is important to for all athletes to have a basic
understanding of metabolism and the processes of recovery. Metabolism is the sum of the
catabolic and anabolic cellular reactions that contribute to all energy needs of every cell of
the body (Arthur. M & Bailey. B 1998 p.239). Simply put catabolism releases energy from the
food we eat when we tear down the muscles during a workout and anabolism stores the
energy we eat in the muscle that help build up the muscles and aid in recovery process. The
body requires 6 separate types of nutrients in order to properly function. The nutrients
consist of carbohydrates, fats, proteins, vitamins, minerals, and water. A proper balanced
diet that consist of food that supplies a combination of these different types of nutrients aid
to help the athlete’s body to recover and recover faster.
This 3 step process will help ensure the body with the nutrition it needs to increase
performance lean muscle mass as well as limit fat storage. Step 1 is incorporate fruits,
vegetables, seeds, and nuts which helps aid to the recovery during intense training. They
provide a variety of vitamins and minerals as well as add calories to the diet from the
carbohydrates and fats in them. Vitamins A and C is the predominant sources in fruits and
vegetables. They will be included on the high priority shopping list. Nuts and seeds contain
vitamin E as well as essential fats. These fats aid in the transportation process of distributing
the fat-soluble vitamins A, D, E and K throughout the body but their primary function is to
provide energy. Listed below will include a variety of the best fruits, vegetables, seeds and
nuts that contain the highest priority of vitamins A, C and E.
Step 2 is altering carbohydrate intake relative to your activity level. When activity
levels are high increase the carbohydrate intake and when low consume less. For athletes
looking to gain weight carbohydrate intake should be increased and for athletes looking to
lose weight carbohydrate intake should be deceased. The majority of fruits and vegetable
with a good source of vitamin A and C are also the best choice as far as carbohydrates as well.
Listed below will include a variety of the best carbohydrates in order of best choice, second
choice and third choice. Second and third choice carbohydrates are best during high activity
periods but it is important to consume them along with a lean protein source.
Step 3 is selecting a lean protein source. Protein is the building material for the
development of muscle tissue (Arthur. M & Bailey. B 1998 p. 248). Proteins when digested
are broken down into amino acids. There are 20 necessary amino acids that form different
protein combinations that support the body’s metabolism to aid its function and growth. The
amount of protein you should eat is based on one’s body weight. 1 ounce of fish, poultry,
beef, or egg is the daily requirement of protein needed for every 50 pounds of body weight.
An example is a 150lbs person is properly required to intake 12 ounces of protein daily.
Animal protein, milk and beans are all great protein options. Listed below will include a
variety of the best carbohydrates in order of best choice, second choice and third choice.
Second and third choice proteins are higher in saturated fat so it important to limit these
proteins when inactive.
Grocery-shopping lists will consist of fruits, vegetables, nuts, seeds and meats. It will
include all 5 major food groups: grains, protein, fruit/vegetables, dairy and fats. The key to
implementing a proper nutritional diet is making you daily intake process a way of life. That
being said, the best is to eat 4-6 smaller meals. Try never to go without 2-3 hours without a
proper meal consisting of carbohydrates and protein. A great example is a turkey sandwich
and banana or a piece of fruit and a ½ cup of seeds or nuts. Never skip breakfast. To
maintain bodyweight only eat to the point where you are no longer hungry. To gain weight
increase the amount of fruits, vegetables, grains, sweets, beans and peas by 2-4 servings. To
lose lower excess body fat choose lower fat foods and cut back fruits, vegetables, grains,
sweets, beans and peas by 2-4 servings along with cutting out foods that have high GI and
high fat (white bread, bagel, pretzels, glucose).
Grocery List
Grains Proteins Fruits/Vegetables
Oatmeal 95% lean ground turkey/beef Avocados
Almonds Skinless Chicken Breast Tomato
Peanut Butter Salmon Broccoli
Cheerios White Meat Tuna in water Sweet Potato
Multigrain Bread Turkey (deli) Spinach
Brown Rice Beans
Wholegrain Spaghetti Peas Grapes
Orange Juice
Dairy Fats
Skim Milk most food that contains essential carbohydrates also contains essential fats.
Fat-free ice cream
Eggs
Low-fat cottage cheese
Greek Yogurt
Low-fat cheese
Hydrating is 1 of 3 supplements necessary for an athlete to reach their peak physical
performance level. This consists of any fluid intake including water (enhanced) or electrolyte drinks.
Most athletes are in a continual state of dehydration. As an athlete, one can minimize the chances of
poor athletic performance that is caused by dehydration. The leading causes for dehydration consist
of athletes relying on thirst, medicine, supplements, availability, alcohol/caffeine, weather conditions
and their lack of knowledge of the importance of staying hydrated.
One hour of exercise leads to the body losing one quart of water. The measurement for
replenishing the body of fluids is for every pound of weight lost during exercise, 16 ounces of fluid
intake will be needed. During training and competition athletes need to drink a minimum of 4 ounces
every 15 minutes. The general hydration formula for preparing to hydrate 2 days before competition
requires 2/3 ounces of fluid (water or sports drink) per pound of body weight. Therefore, a simple
way to make sure athletes are properly hydrated is simply issuing every athlete their own 12, 16 or 32
ounce drinking bottle. This will make it simple for them to not only stay properly hydrated but also
provide them with a simple way to measure their fluid intake. For example, a 150lbs athlete requires
8/12 ounce bottles of fluid, 6/16 ounces of fluid or 3/32 ounces of fluid. Staying well hydrated is 1 of
7 key components to an athlete fully recovering and stabilizing energy levels.
Bibliography
Arthur. M, & Bailey. B (1998). Complete Conditioning for Baseball, IL: Human Kinetics