| For anyone that has played collegiate baseball you | | | | First Base = 30 seconds of Lower Body |
| know that training time is very limited during the | | | | Endurance |
| season. I have developed this program to take | | | | Beginner - Body Weight Squats |
| place either before or after practice right on the | | | | Intermediate - Alternate Lunges |
| diamond in as little at 5-15 minutes. | | | | Advanced - Single Leg Squats (30 seconds each |
| This program has been successfully used by | | | | leg) |
| players of all levels from high school to | | | | Proceed to 2nd base doing a wheelbarrow with |
| professional. | | | | your partner holding your ankles. At the halfway |
| This workout will cover all of the necessary | | | | point switch positions. |
| aspects of baseball conditioning including: | | | | Second Base = 30 seconds of Lower Body |
| 1. Upper Body Endurance | | | | Explosion |
| 2. Upper Body Power/Explosion | | | | Beginner - Squat Jumps |
| 3. Shoulder Stabilization | | | | Intermediate - Split Squat Jumps |
| 4. Lower Body Endurance | | | | Advanced - Single Leg Tuck Jumps |
| 5. Lower Body Power | | | | Backpedal to 3rd base. |
| The program is performed in a circuit fashion | | | | Third Base = 30 seconds of Upper Body Explosion |
| beginning at home plate and moving around the | | | | Beginner - Plyo Push-Ups Lifting Hands off the |
| diamond with a station at each base and a | | | | floor on each rep. |
| specific means of getting to each base. This | | | | Intermediate - Base Hop Overs - On each |
| program requires nothing more than a baseball | | | | explosive push up switch to the opposite side of |
| diamond and a partner to get you in top shape | | | | the base. |
| for the season as well as keep you there for the | | | | Advanced - Clapping Push Ups |
| duration of the season. | | | | Give your partner a piggy back ride half way to |
| You will begin week 1 with 30 seconds at each | | | | home plate and then switch positions for the |
| station and increase by 5 seconds each week. | | | | remainder of the trip. |
| Home Plate = 30 seconds of Upper Body | | | | Once you get to home plate rest 30-60 seconds |
| Endurance and Stabilization | | | | and begin your next trip around the Demanding |
| Beginner - Traditional Push Ups | | | | Diamond! |
| Intermediate - T-Stabilization Push Ups | | | | Dan Huff, CSCS |
| Advanced - Partner Push Ups (One partner | | | | Owner of Baseball Strength in North Jersey |
| performs standard push ups while the other | | | | Trains High School, Collegiate, and Professional |
| partner does push ups on the first partners | | | | Baseball Players |
| shoulders.) | | | | PS - be sure to forward this article to any fellow |
| 5 Power Jumps followed by 3 sprinting steps | | | | baseball enthusiasts that you think might benefit |
| toward first base. After the 3rd hard step coast | | | | from it. |
| the rest of the way to 1st. | | | | |