With the new baseball season approaching, I wanted to share some valuable fitness and athletic training tips designed to help high school baseball players prepare for the upcoming season and perform at their best.
1. Strength Training
Focus on building overall strength, especially in the core, legs, and upper body. Exercises like squats, deadlifts, lunges, and rows are essential for developing the power needed for hitting and throwing.
2. Plyometric Exercises
Incorporate plyometric exercises such as box jumps, medicine ball throws, and clap push-ups to improve explosive power and agility.
3. Flexibility and Mobility
Regularly perform stretching and mobility exercises to maintain flexibility and prevent injuries. Dynamic stretches before workouts and static stretches afterward can help keep muscles limber.
4. Conditioning
Include cardiovascular conditioning in your routine to build endurance. Interval training, sprints, and long-distance running can help improve stamina for those long games.
5. Injury Prevention
Be sure to include rotational exercises, forearm strength, and rotator cuff prehab exercises to prevent injuries.
6. Core Stability
Strengthen your core with exercises like planks, side planks, and leg raises. A strong core is crucial for stability and power in both batting and throwing.
7. Nutrition
Maintain a balanced diet rich in protein, carbohydrates, and healthy fats. Proper nutrition fuels your workouts and aids in recovery. Stay hydrated by drinking plenty of water throughout the day.
8. Rest and Recovery
Ensure you get adequate rest and recovery time. This includes getting enough sleep, taking rest days, and using recovery techniques like foam rolling and stretching.
9. Mental Training
Develop mental toughness and focus through visualization techniques, meditation, and mindfulness practices. Mental preparation is just as important as physical training.
10. Consistency
Stay consistent with your training regimen. Regular workouts, proper nutrition, and rest will help you build and maintain the fitness levels needed for peak performance.
These tips are designed to help high school baseball players maximize their potential and excel on the field. For more baseball fitness and training tips, check out my book The High School Athlete: Baseball.
Also check out 3 Ways to Maximize your Baseball Pre-Season.
MICHAEL VOLKMAR, MS, CSCS, PES, CPT, received his master’s degree in Exercise Science with a specialization in Exercise, Nutrition, and Eating Behavior from George Washington University (GWU). In 2001, Mike started his well-traveled path in Sports Performance Training at the Junior College level (OCC, Onondaga, NY) working with the baseball team. He worked for three years as the Strength and Conditioning Coach at GWU, first with the Single A affiliate (High Desert Mavericks) of the Milwaukee Brewers, and later season with the Double A affiliate (Harrisburg Senators) of the Washington Nationals, before moving on to spend one year at the International Performance Institute of IMG Academies, FL. Mike continued his professional development by becoming the Director of Strength and Conditioning at the APEX Academies. Currently, Mike is the strength and conditioning coach at the Peddie School. A Division I baseball player during his undergraduate career, Mike is an amateur powerlifter with a passion for all things fitness. Mike has advanced specialty certifications in strength and conditioning, post-rehab exercise, athletic development, and sports medicine.
