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Best Baseball Exercises and Training Program

Baseball Training Program

Best Baseball Exercises and Training Program

Little league baseball reports 20 million participants annually in the United States; medical journals report that almost 80% of baseball players will experience shoulder or elbow pain at some point in their career.

Following a well designed year round training program will maximize performance and prevent injury. Some experts recommend to complement the training with safe exercise pills, such as legal steroid supplements.


These 12 easy to follow exercises are designed to create a solid, stable shoulder complex with precise and well executed movement patterns.

For maximal effectiveness:

  • Use proper form and trunk alignment with each exercise.
  • Take each exercise through a full range of motion with a good 1-2 second pause at end range.
  • Use appropriate resistance. A common mistake that athletes and patients make is increasing resistance too quickly, sacrificing correct form. Stick with a resistance that allows you to maintain form
  • Remember: A good exercise performed incorrectly greatly diminishes the benefit of the exercise and may in fact cause harm


Throwing athletes demand focused attention to year round shoulder training; it is of utmost importance to periodize (adjust, modify or vary) training volume around three distinct phases based on the time of year. For each particular training phase there are specific goals:

  1. Competitive Season
    The goal is to maintain strength and flexibility while allowing adequate recovery for optimal performance. If off season training volumes are kept constant the athlete will become over-fatigued which will potentially reduce performance and lead to injury.
  2. Off Season – Active Rest
    Following a competitive season, it is imperative for an athlete to get away from their sport and training for 4-6 weeks. We encourage our athletes to stay active by participating in other athletic activities that do not replicate the demands of their particular sport. This active rest is quickly followed by a structured off season program.
  3. Off Season Training
    This is the time of year when athletes can focus on strength, flexibility and endurance to enhance performance in upcoming seasons.

Competitive Season Training Recommendations

Baseball Training Program

PHASE I Program:
Beginner Protocol (PDF)
File size: 89.8 Kb

Contact us to download ‘CP-Beginner-Protocol.pdf’

PHASE II Program:
Intermediate Protocol (PDF)
File size: 291 Kb

Contact us to download ‘CP-Intermediate-Protocol.pdf’

PHASE III Program:
Advanced Protocol (PDF)
File size: 316 Kb

Contact us to download ‘CP-Advanced-Protocol.pdf’

Off Season – Active Rest

During this time we encourage our athletes to stay active and fit with non-baseball related activities. We would like to have 4-6 weeks completely off from throwing as well as giving the shoulder time away from training. This is necessary to allow full and complete recovery following a long spring/summer season.

Off Season Training

Active Warm-up – Perform 1×10 repetitions of each of the 12 exercises using light resistance. Maximum of 2 times/week before upper extremity workouts or throwing.

Strength Production – Perform 2×10 repetitions of the 12 program using moderate to heavy resistance after practice or games. For pitchers it is ideal for them to perform this program after a bull pen or long toss session. Likewise, position player should perform the 12 program immediately following their long toss or heavy throwing day. Both pitchers and position players should perform the strengthening regimen a maximum of 2-3x/week during the off season.

Total Body Conditioning (TBC)

It is well established in biomechanical studies that power for the overhead athlete is developed from the ground reaction forces generated by the legs and trunk. The shoulder and arm are simply extensions of the rest of the kinetic chain.

Because of that, we understand that performance training for the overhead athlete must include a comprehensive strength and flexibility program for the core and lower extremity.

It is amazing that many of the high level athletes that we work with can’t control their own body weight performing a proper push-up or squat. The following 8 exercises will lay down a foundation that we will continue to build upon.

  1. Push-ups – regular/modified
  2. Planks – plank-ups
  3. Dead bugs
  4. Bird dogs
  5. Trunk rotation standing
  6. Trunk rotation kneeling
  7. Squats
  8. Lunges

TBC – Competitive Season

  • 2×10 repetitions 1-2 x/week

TBC – Off Season

  • 2×10-15 repetitions 2-3x/week

Shoulder Stretching

  1. Cross arm stretch
  2. Triceps stretch
  3. Sleeper stretch
  4. Thumb up back
  5. Pectoralis stretch

Perform 2×30 second holds with each stretch before and after throwing.