Strength Conditioning Drill: Baseball-Specific Strength Workout (Baseball & Softball)
Comprehensive full-body baseball strength program targeting all major muscle groups with sport-specific movements. Complete workout for building baseball athleticism.
How to Run This Drill
- Full-Body Strength & Power Workout
- 1. Trap Bar Deadlift
- 3×5 — Build lower-body and posterior chain strength.
- 2. Single-Leg RDL
- 3×8/leg — Develop balance, hip stability, and hamstring strength.
- 3. Med Ball Rotational Throw
- 3×10/side — Train explosive rotational power.
- 4. Dumbbell Bench Press
- 3×8 — Build upper-body pressing strength.
- 5. Single-Arm Dumbbell Row
- 3×10/arm — Improve pulling strength and scapular stability.
- 6. Anti-Rotation Press (Pallof Press)
- 3×12/side — Enhance core stability and anti-rotation control.
- 7. Box Jump
- 3×5 — Develop explosive lower-body power.
- 8. Band Pull-Apart
- 3×15 — Support shoulder health and postural strength.
- Frequency:
- • Off-season: 2–3× per week
- • In-season: 1–2× per week
Coaching Points
- Baseball-specific training emphasizes rotational power and stability
- Unilateral exercises develop balance and prevent asymmetries
- Core strength is foundation for all baseball movements
- Explosive exercises transfer directly to game speed
- Perfect form is more important than weight moved
- Adequate rest between sets allows quality repetitions
- Consistency over months and years produces results
Quick Actions
At a Glance
- barbells
- dumbbells
- medicine-ball
- plyometric-boxes
- resistance-bands
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