Baseball requires many different qualities that other sports do not have. This is
technically a team sport, however, the performances done by the individuals on the team have a
large impact on the results of the game. Due to the statistical nature of the sport, the players on
the team are judged by their base and field percentages, as well as their batting average. Baseball
athletes are constantly trying to improve these statistics for themselves in order to help the
overall team performance. This requires a lot of offseason training and preparation in order to set
the team up for success. During offseason training, it is important to prioritize the training
program to optimize performance as well as focus on the risks of injury. Once there is a solid
understanding of the physical demands of the sport and how they in return relate to the athletes
ability to perform, the goal can then be accomplished (Klein, Cobian, Simmons, & Reinold,
2021).
For my particular athlete, I will be working with a high school baseball player that has
below average results for his agility, power, and speed. These results are due to poor training
procedures. It is important for my athlete to have exceptional speed, explosiveness, and
rotational power to excel in this sport. The rotational power needs to be rapid in baseball in order
for the athletes to be able to swing the bat, throw the baseball, and go from base to base.
Consequently, a training program that explicitly targets change of direction, power, and speed
will help my athlete enhance his performance during the games. This will be done by creating a
program that focuses on all aspects of power, strength, and speed.
Being a switch hitter- which means that he can hit from either side of the plate- it’s
important to work on the skills for both sides instead of one like the typical baseball athlete. For
this specific position in baseball, coordination and balance are very important aspects that need
to be applied within his training. Both of these aspects require a lot of core strength. Traditional
hitters focus on rotation for one particular side of their body and core rather than both, however,
switch hitters need to work on all areas within the core muscles to make sure they are well-
balanced and uniformly strong. Medicine ball throws are a great core exercise and are seen a lot
within baseball athletes, but it is important for this athlete to do sets on both sides to strengthen it
all instead of just the one side. All of this is crucial for my athlete because by developing this
power and explosiveness in both sides, he will be able to have a strong swing no matter which
way he decides to bat.
A few exercises that will help to improve coordination and balance are resistance band
exercises, specifically ones that will target the hips, glutes, and core. The benefits of using the
resistance band for exercises are increase endurance and strength, increased muscle activation,
increased coordination, and advanced functional capacity (Lopes et al., 2019). This program will
include resistance band exercises that will ensure his lower half is fully activated and it will help
to increase his strength by establishing tension in important muscles that are used during the
game. There are many professional athletes that apply resistance bands into their daily exercise
routine to improve their overall plyometrics and speed. “Plyometric training is a method of
jump-type training known as the stretch-shortening cycle…It increases the power of follow-up
movements by exploiting the elastic components of muscles and tendons…Several studies have
indicated that regular plyometric training could improve neuromuscular function and power in
adolescent athletes and can improve performance in sports that require explosive power,” (Kim,
Rhi, Kim, & Chung, 2022).
Furthermore, single leg exercises that are incorporated into the program will help the
athletes with core stability and balance, both of which are very important for the switch hitter
position. A few examples of exercises that are single leg focused are hurdle hops and lateral
bounds; both of these exercises will help target power in the lower body as well as work on his
balance. The reason that power in the lower half of the body is important is because it is
considered to be the foundation of more explosive rotational power. When the athlete is up to bat
and goes to swing, the lower body will produce a generous amount of force to commence the
torso and arms to rotate, thus allowing the bat to drive through the batting area with enough
power and speed. Power from the lower body provides force for the upper body to swing hard
enough to hit the ball far.
Another area of focus for my athlete will be bat speed. This is one of the most utmost
factors within a baseball game; it is also arguably one of the more significant elements of a
baseball swing. Hitting success with a higher swing velocity allows the baseball player to
increase their decision-making time, decrease the swing time, and increase the ball exit velocity
(Crocker et al., 2021). The speed at which the athlete bats is mostly determined by strength and
physical power. Because of the strength and physical power needed to for a proper swing, it is
crucial for these baseball players to consistently be doing plyometrics, power lifts, and sprinting
in the weight room during their conditioning. A few plyometric exercises that I will be
incorporating into this athletes training program are rotational throws and slams with the
medicine ball. There have been previous studies that show an improvement in bat speed amongst
high school baseball players when incorporating medicine ball throws using trunk rotation
(Tsuchikane et al., 2017). For an average baseball player at the high school level, the bat speed
can range anywhere between 80-90mph. For this athlete, my goal is to surpass that average
number and to aim for a consistent number within the 90s; in order to achieve this goal, he will
need to be determined in developing his power and explosiveness on and off the field.
In order to continue excelling in his baseball career, this athlete will need to begin
focusing more on change of direction. “Recent work has highlighted that certain kinematic
variables (trunk rotation and later flexion) are mutually beneficial for faster change of direction
times…these actions are in response to an external stimulus which is termed reactive agility,”
(Buhmann et al., 2022). Playing third base includes a higher responsibility to cover additional
ground to advance bunts. It is important to know how to react faster and take charge of the
infield to protect the bunts. Furthermore, this position is typically considered the hot corner,
meaning that the balls are hit hard in that direction making that position a quick decision-making
position. Making quick stops and changing their direction happens often during the game for a
third baseman. Lateral movements and pivots are also widely seen in order to throw the ball
where it needs to go with precision. Agility exercises are a good tool to incorporate into the
training regime to aid in these things. A change of direction exercise that should be used is the
twenty-yard shuffle, also known as the pro-agility drill. This drill focuses on acceleration,
deceleration, and the speed of changing direction. It’s important to have explosive power, good
lateral movement abilities, respectable body control, and quick reactions to reach the goals that
this athlete has for himself.
Due to the fact that baseball requires a combination of massive movements, weightlifting
is valuable to incorporate to the training plan as well to build a strong athlete. Strength is equally
as important as power and speed are. Even though the traditional lifts seen in the weight room
(such as deadlift, bench, and squat) are beneficial, they may not be the best choice for baseball
athletes because they don’t translate to the movements performed on the field. It’s essential for
these athletes to be able to produce that explosiveness and power within their rotational
movements, such as throwing the ball and swinging the bat, and also their linear movements up
and down the field.
For this training program that I’ve created for my athlete, there will be an initial phase for
two weeks followed by a two-week progression phase, and lastly a two-week advancement
phase. This will be extremely helpful for this athlete to build a great foundation in his training to
improve his performance on the field. The importance of following this type of plan is to track
his progress for the future. Once the program is complete, the hope is to see progress in the
sections that this athlete has been lacking, such as agility and speed. This program will hopefully
create a shorter run time in between bases and an improved reaction time. Furthermore, once this
program is combined with his powerlifting routine, he should begin to feel a difference in his
strength, power, and explosiveness. The combination of the two training types will result in a
successful season and better statistics, and an overall better athlete.
LATE OFF-SEASON/ EARLY PRE-SEASON 6 WEEK PROGRAM
DAY 1 DAY 2 DAY 3
WEEK 1 AND 2
INITIAL PHASE
Lateral Bounds
4 sets x 12 reps
T Cone Drill
4 sets x 3 sets
per side
Box Jumps 4
sets x 8 reps
Rotational
Medicine Ball
Throws 4 sets x
6 sets per side
Bulgarian Split
Squat 4 sets x 5
reps per side
Pro Agility Drill
4 sets x 3 reps
per side
Zig Zag Bounds
4 sets x 6 reps
per side
Squat Jumps 4
sets x 6 reps
Arrowhead
Test 4 sets x 3
per side
WEEK 3 AND 4
PROGRESSION
PHASE
Single Leg Box
Jumps 4 sets x
6 per leg
Lateral Lunge
with OH reach
4 sets x 5 reps
per side
L Drills 4 sets x
5 reps per side
Single Leg Hops
4 sets x 6 per
side
Shuttle Sprints
4 sets x 4 per
side
Overhead Med
Ball Slam 4 sets
x 6 reps
Skater Bounds
4 sets x 4 per
side
Depth Drop
Jumps 4 sets x
6 reps
Figure Eights 4
sets x 5 per
side
WEEK 5 AND 6
ADVANCEMENT
PHASE
Modified T
Cone Drill 5
sets x 4 reps
per side
Lateral
Distance
Bounds 5 sets x
6 reps
Banded Squat
Jumps 5 sets x
6 reps
Modified L Drill
5 sets x 4 reps
per side
Rotational
Cable Row 5
sets x 8 reps
per side
Hurdles 5 sets x
8 reps
Modified Pro
Agility Drill 5
sets x 4 per
side
Single Leg
Hurdles 5 sets x
4 per side
Medicine Ball
Scoops 5 sets x
4 per side
References
Buhmann, R., Stuelcken, M., & Sayers, M. (2022). Alternatives to common approaches for training
change of direction performance: a scoping review. BMC sports science, medicine &
rehabilitation, 14(1), 151. https://doi.org/10.1186/s13102-022-00544-9
Crocker, Ethan R.; Dow, Madeline L.; and Kraft, Gina Leigh, "Effects of Various Training Techniques on
Bat Velocity of High School Baseball Players" (2021). Faculty Publications - Kinesiology and
Rehabilitation Science. 14. https://orc.library.atu.edu/faculty_pub_health/14
Kim, S., Rhi, S. Y., Kim, J., & Chung, J. S. (2022). Plyometric training effects on physical fitness and muscle
damage in high school baseball players. Physical activity and nutrition, 26(1), 1–7.
https://doi.org/10.20463/pan.2022.0001
Klein, B., Cobian, D., Simmons, G., & Reinold, M. (2021). Offseason Workout Recommendations for
Baseball Players. Current reviews in musculoskeletal medicine, 14(2), 174–184.
https://doi.org/10.1007/s12178-021-09700-z
Lopes, J. S. S., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019).
Effects of training with elastic resistance versus conventional resistance on muscular strength: A
systematic review and meta-analysis. SAGE open medicine, 7, 2050312119831116.
https://doi.org/10.1177/2050312119831116
Tsuchikane, R., Higuchi, T., Suga, T., Wachi, M., Misaki, J., Tanaka, D., Miyake, Y., & Isaka, T. (2017).
Relationships between Bat Swing Speed and Muscle Thickness and Asymmetry in Collegiate
Baseball Players. Sports (Basel, Switzerland), 5(2), 33. https://doi.org/10.3390/sports5020033
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