Conditioning Drill: The Best Baseball-Specific Strength Workout You'll Ever Do (Baseball)
Comprehensive full-body baseball strength program targeting all major muscle groups with sport-specific movements. Complete workout for building baseball athleticism.
Instructions
Exercise 1: Trap Bar Deadlifts - 3 sets x 5 reps, build lower body and posterior chain strength. Exercise 2: Single-Leg RDLs - 3 sets x 8 reps each leg, develop balance and hamstring strength. Exercise 3: Med Ball Rotational Throws - 3 sets x 10 reps each side, explosive rotational power. Exercise 4: Dumbbell Bench Press - 3 sets x 8 reps, upper body pressing strength. Exercise 5: Single-Arm Rows - 3 sets x 10 reps each arm, pulling strength and scapular stability. Exercise 6: Anti-Rotation Press - 3 sets x 12 reps each side, core stability. Exercise 7: Box Jumps - 3 sets x 5 reps, explosive lower body power. Exercise 8: Band Pull-Aparts - 3 sets x 15 reps, shoulder health and posture. Perform 2-3x per week in off-season, 1-2x during season.
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
At a Glance
- dumbbells
- barbells
- medicine ball
- resistance bands
- boxes
Quick Actions
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