Strength Conditioning Drill: Building Your Own Baseball Workout (Baseball & Softball)
Eight safe, baseball-specific strength exercises that form the foundation of an effective training program. Build your own customized workout routine.
How to Run This Drill
- Exercise 1: Goblet Squats - Safe lower body strength builder, 3x10 reps. Exercise 2: Push-Up Variations - Upper body pressing with core engagement, 3x15 reps. Exercise 3: Inverted Rows - Pulling movement for back and posture, 3x12 reps. Exercise 4: Reverse Lunges - Single-leg strength and balance, 3x10 each leg. Exercise 5: Plank Variations - Core stability and anti-extension, 3x30-60 seconds. Exercise 6: Med Ball Slams - Explosive power and conditioning, 3x12 reps. Exercise 7: Band Pull-Aparts - Shoulder health and scapular function, 3x20 reps. Exercise 8: Lateral Bounds - Lateral power and deceleration, 3x8 each side. Build program using 4-6 of these exercises per session.
Coaching Points
- These eight exercises are safe for self-coached athletes
- Focus on movement quality before adding load
- Build program by selecting exercises from different categories
- Include lower body, upper body push/pull, core, and power
- Adjust sets and reps based on training phase
- Track performance to ensure progressive overload
- Rest 48 hours between sessions for same muscle groups
Quick Actions
At a Glance
- barbells
- dumbbells
- medicine-ball
- resistance-bands
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