Strength Conditioning Drill: At Home No Equipment Baseball Workout (Baseball & Softball)

Complete bodyweight training program requiring no equipment. Perfect for home training, travel, or in-season maintenance when gym access limited.

At Home No Equipment Baseball Workout - Video Demonstration

How to Run This Drill

Circuit 1 - Lower Body:
1) Bodyweight Squats 3x20.
2) Reverse Lunges 3x12 each.
3) Single-Leg RDL 3x10 each.
4) Lateral Lunges 3x10 each.
5) Jump Squats 3x10.
Circuit 2 - Upper Body:
1) Push-Ups 3x15-20.
2) Pike Push-Ups 3x12.
3) Inverted Rows on table 3x12.
4) Plank to Down Dog 3x10.
Circuit 3 - Core and Power:
1) Mountain Climbers 3x20.
2) Plank variations 3x45 seconds.
3) Bicycle Crunches 3x30.
4) Burpees 3x10.
5) High Knees 3x30 seconds.
Complete all circuits with minimal rest between exercises, 60-90 seconds between circuits.

Coaching Points

No equipment doesn't mean easy - bodyweight training builds real strength
Perfect form is crucial without external load feedback
Progress by increasing reps, reducing rest, or adding tempo
Circuit format provides conditioning benefit along with strength
Can be done daily with appropriate intensity management
Excellent for maintaining fitness during travel or season
Add jumping variations for power development

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