Here are just a few ideas of ways you can stay baseball fresh and keep in shape so that once the baseball season starts we are ready to go! These are just a few of a million videos on youtube so feel free to find your own and do what works best for you.
Please remember to do these activities with proper social distancing, practice good hand washing and use your own equipment. Obviously, weather can be a factor for all these to happen but be creative. Hopefully you can find a parent or sibling to do these with you (especially throwing). Many of these exercises can be done in garage, basement etc. Just make sure to check in with parents first.
Throwing and Pitching – should be done 4/5 times per week weather permitting
3/4 minute jog to warm up
4/5 Stretching routine (follow what we have done during winter clinics) – arm circles (both directions, elevators, seals. Here is a good video with shoulder warm-up exercises. https://www.youtube.com/watch?v=5M2Kj-iBXPc
10 /15 minutes - Throwing progression (follow what we have done during winter clinics)- wrist snap, upper body rotation, rocker throws, start about 40 feet and work to long toss of 100 feet plus.
Here is a good video demonstrating different ideas for throwing progression. It is a little long but use what you like and works for your specific position. https://www.youtube.com/watch?v=85HarYOV5JI
Here is a good 6 week program you can follow to help get arm in baseball shape. Important to wear long sleeves (compression or sweatshirt) when temps are below 70 degrees. You can throw either to a partner (parent or sibling) or throw into a net, large piece of carpet or old couch cushions or air mattress. Again be careful and discuss with parent first what will work for you.
Week 1 - To be performed on nonconsecutive days (e.g., Mon, Wed, Fri)
NOTE: Depending on your current level of preparation, this may cause some soreness or it may feel like nothing at all. Stick to the plan and allow your body to adapt as the program intensifies.
Week 2 - To be performed on nonconsecutive days
PITCHERS: Include flat ground work on day 3, fastball grip only, no more than 15 throws
Week 3 - No more than 2 consecutive days (e.g., Mon/Tue, Thur/Fri)
NOTE: If you experience significant soreness or tightness during week 3, take an extra day off and do not force yourself to throw on consecutive days.
PITCHERS: Include flat ground work 2x this week, fastball & change-up grips, no more than 15 throws
Week 4 - No more than 2 consecutive days
PITCHERS: Include flat ground work 2x this week, fastball & change-up grips, no more than 15 throws
Week 5 - Complete on consecutive days (e.g., Mon, Tues, Wed, Thur, Fri)
NOTE: One day this week can be a long-toss day, not to exceed 200 ft and no more that 15 throws
PITCHERS: Include flat ground work 3x this week on nonconsecutive days, fastball, change-up and curve ball grips, no more than 20 throws
Week 6 - Complete on consecutive days (e.g., Mon, Tues, Wed, Thur, Fri)
NOTE: Two days this week can be long-toss days, not to exceed 220 ft and no more than 15 throws. Allow at least two (2) days between long tossing. (e.g., Mon/Thur, or Tue/Fri).
PITCHERS: May begin throwing off a mound, 20-25 pitches max, FASTBALLS ONLY.
Shoulder exercises after throwing: Can use bands, 3-5 pound dumbells MAX!, or can of soup, bottle of Gatorade. These are very easy to do and important to develop shoulder and rotator cuff strength. Here is a video with good shoulder strengthening exercises. https://www.youtube.com/watch?v=UZEAhb-Sj2c
After any workout, run 8-10 60-100 yard sprints. Building cardiovascular strength and leg strength is VERY important during this time.
Infield/Outfield Defense:
Wall ball drills with tennis balls (again these can be done in driveway, basement. Notice the proper ready position each time and proper footwork when getting ready to make a throw.
https://www.youtube.com/watch?v=q5IpBcelz18
https://www.youtube.com/watch?v=D8CYedB69qU
Here is a good 12 minute video for infield drills they can do by themselves. Many incorporate developing soft hands and incorporating footwork.
https://www.youtube.com/watch?v=vQsV2QWjhOM
As weather permits find a parking lot or large open space. Have a parent or sibling hit tennis balls with a tennis racket for pop up practice. Work on balls coming in, balls over head, and proper footwork moving left or right.
https://www.youtube.com/watch?v=WUIM8NqNETg
Hitting
Here is a good video demonstrating hitting drills to do by yourself. Some require a tee and some do not. For these you don’t have to hit baseballs into a net. You can use wiffle balls, small wiffle golf balls, lima or pinto beans. https://www.youtube.com/watch?v=ouMN8MvgIqc
Here is a good video of Freddie Freeman demonstrating proper technique for hitting off a tee. https://www.youtube.com/watch?v=VBGjLcNTbLw&t=2s
If you don’t have a tee, you can always do “dry” swings (no ball, no tee).
-10 practice loading up swing
-10 one handed swings with top hand (choke up the bat 5 to 6 inches)
-10 one hand swings with bottom hand (choke up the bat 5 to 6 inches)
-50 dry cuts per day
Baserunning Here is a checklist. Good to refer to and specifics will be covered once practice starts.
Good video on how to take a lead off first base. Easy to practice in basement, living room or driveway. https://www.youtube.com/watch?v=yHhqjPTkLeE
Good video on how to take secondary lead off base. Remember to try and time your secondary lead as pitch is crossing home plate.
https://www.youtube.com/watch?v=lx_lh-2mL4Y
Hope these can help you stay in baseball shape. The contents and links on this webpage are also below in a Word document that you can download if that is easier. Please stay safe and can’t wait for the season to get rolling! Please reach out if you have any questions or ideas to share. Thanks!
Greg Meyer (Director of Player Development)
gmeyerslp@yahoo.com