Baseball Programs
Key Stretches for Warming Up
Increasing Exit Velo
Weight Lifting for Hitting
Plyo Routine for Pitchers or Increasing Velo
Speed and Agility
Key Stretches for Warming Up
Wall Y Slide: Lean against a wall with your arms in a 90 degree angle parallel to you. Slowly go from position A to B to C, back to A holding for a second at each one, 2 sets of 5
Hip flexor stretch: Have one leg kneeling and lean forward to stretch the groin. 2 sets of 5 each side
Posterior shoulder stretch: Grab one arm and pull across your chest, 3 sets for 10 seconds on both arms
Side lying thoracic rotation: Lay down like your sitting on a chair facing one end, then slowly rotate your chest moving one hand to the other side, keep legs still, 2 sets of 5 each side
Pectoral Stretch: Lean against a door/fence place your arm against in 90 degree angle. Lean forward and feel the stretch. 2 sets of 10 seconds
Deadbug: Lay down with one leg bent up and opposite arm up. Alternate opposite hand and leg going up for core stretch. Keep lower back pushing against ground. 2 sets of 5 each side
Increasing Exit Velo
1) Foot Rocker - Achilles stretch
2) 90 90 hip switch - Groin stretch
3) Foam Roller rockers
4) Quadruped leg width
5) Thoracic spine drill - Scalp workout
6) Hip circles
Day 1 - Mobility
1) Donaldson MB throws - Overhead
MB throw
2) Side Jump MB throws
3) Kneeling MB throws
4) Standing MB stanton - Stand with ball next to
shoulder and throw
5) Split Squat MB Toss
6) Med Ball Russian Twists
Day 2 - Med Ball Training
1) Hollow holds
2) Band ABCs - Stretch band in front of face and
write A, then B, then C
3) V ups
4) Russian Twists
5) Plank
6) Side planks hip dips
Day 3 - Core
1) Overload Swings-weighted
baseball swings
2) Rotational jump lunges
3) Banded Rotational throw
4) Single Leg Banded rotational throw
5) Stick Holds - lunge with stick in center
6) Banded Rows
Day 4 - Explosiveness
Weight Training for Hitting
1) DB bench press (heavy)
2) Explosive Bench press
3) Slow cable face pulls
4) Single arm DB pulls
5) Farmer carries
6) Pullups
7) Band Iso shoulder holds
Day 1 - Upper Body
1) Donaldson MB throws - Overhead MB throw
2) Side Jump MB throws
3) Kneeling MB throws
4) Standing MB stanton - Stand with ball next
to shoulder and throw
5) Split Squat MB Toss
6) Med Ball Russian Twists
Day 2 - Med Ball Training
1) Hollow holds
2) Band ABCs - Stretch band in front of face and
write A, then B, then C
3) V ups
4) Russian Twists
5) Plank
6) Side planks hip dips
Day 3 - Core
1) Barbell split squat
2) Hex bar deadlift
3) DB goblet squat
4) DB cossack squats
5) Single leg kettlebell RDL
6) Single leg band jumps
Day 4 - Legs
Plyo Routine for Pitchers or Increasing Velo
Low Intensity: 2 sets at 75%
Medium Intensity: 2 sets at 90%
High Intensity: 3 sets at 100%
Switch off intensity every day (Low, Medium, High, Low, Medium, High) All throws are using Plyo balls and are thrown against a wall
Kneeling ER throws - Get in single let kneel and throw plyo against wall
Pivot pickoff hips open - Keep legs pointed opposite direction of throwing arm and throw
Square throw - Keep legs faced toward wall and throw
Split stand throws - Get in lunge position with opposite leg facing forward as throwing arm and throw
Roll in throw - Start facing wall then take one step and throw
Step back throw - Start off in throwing position then take step back and load back leg and throw
Max Intensity thow (Only High Intensity Day) - Throw plyo as fast as possible
Speed and Agility
Side to Side Jumps:
Single leg side to
side jumps, both
legs, 3 sets of 5
180 Hurdle Hops:
180 jumps over hurdles
or anything you can use,
3 sets of 5
Lateral Stair Jumps:
Jumps up the stairs,
both sides,
3 sets of 5
Quick Feet to 5 yards:
Move feet as quick and
short steps as
possible, 3 sets
Lateral jump to Single leg
Hop: Single leg jump
horizontally and then
immediately jump forward,
each leg, 3 sets of 5
Sprint: Sprint
forward 60ft, work
on staying low to
ground, 3 sets