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How To Train For This Baseball Season


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How To Train For This Baseball SeasonTraining for strength is extremely important in baseball, because a variety of muscle groups are used to play. Each position requires marginally different motions; for example, a pitcher utilizes his arm more compared to a catcher, who makes use of his lower body for squatting at home plate. Baseball conditioning is split up into 4 distinct sections of the year, and every one contains a somewhat different workout emphasis.





Early Pre-Season Baseball Training (January-February)
The early pre-season is used to get more general workout routines, such as running. These workouts will progressively shift into more intense training – the key here is not to start off too strenuously, since that will add stress and strain to rested muscles, increasing the chance for injury. You need to get your body back in condition following the off-season before you start pushing it too hard. You want to begin to build your foundational strength, which basically your overall strength. The core muscle groups are most important to a baseball player; they enable movements such as turning, jumping, and twisting. Bodyweight training is great when used in a circuit because they lower the risk of injury by depending only on bodyweight for resistance.

Late Pre-Season Baseball Training (March-April)
Late pre-season is where your workouts should get more intense. You’ll want to be focusing on developing your maximum strength, or fundamentally the degree of strength in one repetition. This is where countless baseball players get it wrong – they try too hard to bench press a lot of weight and find themselves with an injury. The goal is to peak with your explosiveness and strength during in-season. Medicine ball exercises are great for late pre-season, and there are a variety of workout routines you can do with a medicine ball. The medicine ball will help build explosiveness, that leads to more power.

In-Season Baseball Training (May-September)
In-season is all about maintenance. You’ve already been working hard, developed your explosiveness and power, and you just want to sustain all that was gained while in pre-season. There should be no strenuous or rigorous exercise performed, because, once again, pushing yourself too hard can lead to injuries. This really is the time to concentrate on balancing out your muscles. Most baseball players only hit from one side and throw from one side, which means that the other side is not getting as much of a workout. Having unevenness among muscle groups might also lead to injury – definitely something to protect yourself from.

Off-Season Baseball Training (October-December)
Off-season is the time to get some slack from your exercising routine and let your muscles rest. A 3-4 week holiday is good – too much longer and you chance losing the majority of the muscle that you just gained. Towards the finish of the off-season, you should start focusing on your foundational strength, which will guide you back into the early pre-season.
Baseball strength training is focused on preventing and avoiding injury by doing a workout including a variety of options – strength training, body weight exercises, and medicine ball exercises. Certain exercises are to be avoided; for example, you must never press with heavy weights, as it adds too much impact on your shoulders. Rotator cuff injuries can be prevented by using bodyweight training as an alternative to larger weights

Today’s article is a guest post by Joe Brockhoff, author of the Super 8 Hitting System, a simple but effective batting improvement system acclaimed by baseball coaching legends: Skip Beertman, Paul Mainieri and Mel Didier.


Another important aspect of baseball conditioning is bringing your mental game to the diamond, having the mindset to win again and again.  No matter how much physical training you do, there is no replacement for a strong mental attitude of a winner.

Be sure to come back on Wednesday for the Top 5 Bodyweight exercises and drills for baseball conditioning.  We’ll be looking at how to improve your or your players’ 60 Yard Dash, core strength, and injury proofing.



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