Baseball Conditioning Pre-Season – 21/22

Baseball Conditioning

Purpose:

A general baseball conditioning program to get yourself ready for what will be a very short pre-season training program before the expected season start.

General:

  • Aim to do 2 to 3 sessions per week
  • Find a teammate & find an oval (within a 15km radius)
  • Chose a session from the below options
  • At the end of the session have a light throw & a cool down
  • Each of the conditioning sessions should take about 20 to 30 minutes
  • Start easy & build-up by increasing intensity &/or volume in the latter weeks.

It is important to do something!

Any queries call or text Bill Leropoulos (0419 358 635).

Warm Up:

For each session do the following Warm Up:

  • 5-minute easy jog
  • Leg swings against a fence
  • Dynamic movements:
    • Arm swings
    • Hip rotations
    • Trunk rotations
    • Windmills
    • Sumo squats x 6
    • Back rolls
  • • Running Drills (20 metres):
    • Side to side
    • Carioca
    • Butt flicks
    • High knees
    • Scissor kicks
  • 3 x 50M strides

Conditioning Option

Option 1:

  • Reverse lunges (with your bat above your head)
  • Sit-ups (band/bat behind head & bring arms up to knees)
  • Work down from 12 in 2s (i.e. 12, 10, 8, 6, 4, 2)
  • At the end of each 2nd set run 200M (60% max. effort/speed).

Option 2:

  • Strength – 2 to 3 sets of the following:
    • 40 sec for each exercise / 20 sec recovery b/w exercises / 60 sec recovery b/w sets
      • Squats
      • Push ups
      • Reverse lunge R
      • Reverse lunge L
      • Commandos (google it!)
      • Sit ups – crunches or elbow to opposite knee
  • 5 x 80M strides (80% max. effort/speed) with walk recovery (WR) or jog recovery (JR) after each one

Option 3:

  • 6 x 60M (90% max effort / speed) with WR or JR after each one
  • Strength – 2 to 3 sets of the following:
    • 10 push ups
    • 20 sit ups
    • 20 squats
    • 20 lunges
    • 40 star jumps
    • 60 sec wall sit
    • Rest (1 min) & Repeat
    • #powerworkout

Option 4:

  • 8 x 80m (80% max effort/speed) WR or JR after each one
  • Strength – 2 to 3 sets of the following:
    • 20 star jumps
    • 1 min plank
    • 20 push ups
    • 1 min plank
    • 20 squats
    • 1 min plank
    • Rest (1 min) & Repeat

Option 5:

  • 3 x (30 secs stride (50% max. effort / speed) then 30 secs JR)
  • 3-4 x 40M (90% max. effort / speed)
  • Strength – 2 to 3 sets of the following:
    • 10 push ups
    • 20 sit ups
    • 20 squats
    • 20 lunges
    • 40 star jumps
    • 60 sec wall sit
    • Rest (1 min) & Repeat
    • #powerworkout

Option 6:

  • Continuous suicides:
    • 20M touch & return to start
    • 40M touch & return to start
    • 60M touch & return to start
    • 20M touch & return to start
    • 40M touch & return to start
    • 60M touch & return to start
  • Strength – 2 to 3 sets of the following:
  • 40 secs for each exercise / 20 secs recovery b/w exercises / 60 secs recovery b/w sets
    • Squats
    • Push ups
    • Reverse lunge R
    • Reverse lunge L
    • Commandos (google it)
    • Sit ups – crunches or elbow to opposite knee
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