Conditioning Drill: Body Weight Exercises for Baseball Players (Baseball & Softball)
Essential bodyweight strength circuit for baseball players focusing on functional movements that translate directly to on-field performance.
Instructions
Station 1: Push-ups (10-15 reps) - Build upper body and core strength Station 2: Squats (15-20 reps) - Develop leg power for hitting and running Station 3: Lunges (10 each leg) - Improve balance and leg strength Station 4: Plank (30-45 seconds) - Core stability for rotational power Station 5: Mountain Climbers (20 reps) - Cardio and core endurance Station 6: Burpees (8-10 reps) - Full body explosive power Perform each exercise for prescribed reps/time, then rotate to next station. Complete 2-3 full circuits with 1 minute rest between circuits.
Coaching Points
- Focus on proper form over speed
- Maintain good breathing throughout
- Keep core engaged during all exercises
- Scale difficulty based on age and fitness level
- Push yourself but don't sacrifice technique
At a Glance
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