Youth Baseball Training – Strength and Conditioning Overview 8 of 9

Strength and Conditioning for Baseball Players

Unleash Your Power: A Comprehensive Youth Baseball Training Program

Youth Baseball Training Program

Essentials: 

Strength and Conditioning

Using ONLY Bodyweight Exercises. Ideal for 12-17 year old players.

Note: Foundations vary based on Player's Ages. This Post represents the Foundation for 12+ Players preparing to play in Middle and High School or other Competitive Programs. For age specific content, contact Coach Pryor for an evaluation.

Comprehensive Bodyweight Strength and Conditioning Program for Youth Baseball Players

(Ages 12-17)

Introduction:

A well-rounded strength and conditioning program is vital for young baseball players to enhance their performance, prevent injuries, and develop a strong foundation for long-term success. This program focuses on bodyweight exercises, which are safe, effective, and require minimal equipment. By incorporating these exercises into their training routine, youth baseball players can improve their strength, power, agility, and overall athleticism. Remember to prioritize proper form and gradually progress the intensity of the exercises based on each player's capabilities and age.

Note: Before starting any training program, it is important for young athletes to receive medical clearance and guidance from a qualified coach or trainer.

Warm-Up:

Begin each training session with a dynamic warm-up to increase body temperature, improve mobility, and prepare the muscles for exercise. Perform each exercise for 10-15 yards or as space permits:

1. High Knees: Jog in place, lifting your knees as high as possible.

2. Butt Kicks: Jog in place, kicking your heels up towards your glutes.

3. Lateral Lunges: Step to the side with your right foot, keeping your left leg straight. Bend your right knee, pushing your hips back. Return to the starting position and repeat on the opposite side.

4. Inchworms: Start in a standing position, bend forward and place your hands on the ground. Walk your hands forward until you're in a plank position, then walk your feet towards your hands. Repeat for several reps.

5. Arm Circles: Stand with your arms extended out to the sides. Make small circles with your arms, gradually increasing the size of the circles.

Strength Training:

Perform the following exercises with proper form and control. Start with 2-3 sets of 8-12 repetitions, gradually increasing the intensity and volume as you progress:

1. Push-Ups: Assume a plank position with your hands slightly wider than shoulder-width apart. Lower your chest towards the ground by bending your elbows, then push back up to the starting position. Modify the exercise by performing push-ups on your knees or against a stable surface.

2. Bodyweight Squats: Stand with your feet shoulder-width apart. Sit back and down, keeping your heels on the ground, until your thighs are parallel to the floor. Drive through your heels to return to the starting position.

3. Lunges: Stand with your feet hip-width apart. Step forward with your right foot, bending both knees to create a 90-degree angle. Push off with your right foot to return to the starting position, then repeat on the opposite leg.

4. Plank: Start in a push-up position, resting on your forearms. Engage your core, keeping your body in a straight line from head to heels. Hold this position for as long as possible, aiming for at least 30 seconds to start and gradually increasing the duration.

5. Glute Bridges: Lie on your back with your knees bent and feet flat on the ground. Drive your heels into the ground, lifting your hips off the floor until your body forms a straight line from knees to shoulders. Lower your hips back down and repeat.

6. Mountain Climbers: Start in a push-up position. Bring your right knee towards your chest, then quickly switch legs, bringing the left knee in and the right leg back. Continue alternating as if running in place.

7. Side Planks: Lie on your side with your elbow directly beneath your shoulder. Lift your hips off the ground, creating a straight line from your head to your feet. Hold this position for 15-30 seconds, then switch to the other side.

Conditioning:

Incorporate conditioning exercises to improve endurance and cardiovascular fitness. Perform each exercise

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