Baseball

Baseball as a batter will require good rotational strength to generate power, combined with rapid short bursts (25 - 30m) of speed to reach the different bases. Fielders will need speed to chase the ball and a fast arm for throwing the ball. Pitchers will require good rotational core stability and a fast accurate throwing arm.

Plyometric drills should be carried out, ideally 1 - 2 times per week dependant upon the time of season. Aim to have at least 2 - 3 days between sessions, aiming to rotate between drills for batters / fielders. Avoid any form of Plyometrics 2 days prior to an important game.

Look at performing sufficient reps to work the muscles at maximum effort, rather than working at an aerobic level. Read the notes within the workout page for guidelines for number of reps.

All players will benefit from the press up plyometric workout, which should be performed ideally once every 15 days, enabling your upper body to fully recover.

Session 1 For Batters

1 leg Depth Jump	Low Squat	Toe Taps	3 - 5 Point Jump
Bounding	Tuck Jumps	Jump Over's	High Knee
Tricep Dips	DB Swings	Lunge Pass	Swiss Ball

Session 2 For Fielder's

1 Foot Pass	1 Step Pass	Tennis	Punch Bag
3 - 5 Point Jump	Side Sprint	Lateral Skating	Side Jumps
Start Throw	MB Shot Putt	Oblique Pass	Grab Repeats