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

  1. 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

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At a Glance

Categories
Strength Conditioning
Focus Areas
Strength
Age Groups
11-1213-1415-1617-1818+
Players
1-20 players
Difficulty
intermediate

Equipment Needed

CAP Barbell 110 LB Elite Olympic 2-Inch Cast Iron Weight Plate SetBarbellsAmazon Basics Neoprene Dumbbell Hand Weights, 10 lb PairDumbbellsProsourceFit Weighted Medicine Ball, 10 lbMedicine BallJaeger J-Bands Resistance Bands for Baseball & Softball PitchersResistance Bands

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