The following list of exercises are appropriate for all ages to support your son's baseball development.  These exercises are intended to address overall athleticism and conditioning and supplement baseball skills training the five tools of baseball:

• hitting (hard contact)

• hitting for power (home runs)

• running (speed and base running)

• fielding

• throwing (velocity and accuracy)

This alongside a positive attitude, nutrition, work ethic, and baseball IQ are proven prerequisites for sustained baseball success.

For each exercise, consider doing 3 sets of 10 to 15 reps with 30-45 seconds of rest between each set.  If the 30-45 seconds isn’t enough recovery time to begin with, you can give them up to a full 60-second rest between sets, eventually working their way to 30-45 seconds of recovery time between sets. 

Whole Body Exercises

• Tire Flips

• Farmer Carries

• Med Ball Squat Overhead Press & Slam

• Speed Ropes

• Animal Crawls

Upper Body Exercises

• Rope Climbs

• Pull-ups

• Chin-ups

• Push-ups

• Dips

• Band Rows

• Dumbbell Rows

• Seated Cable Rows

• Overhead Dumbbell Presses

Lower Body Exercises

• Plyo Jumps

• Squat Jumps

• Dumbbell Squat Jumps

• Dumbbell Goblet Squats

• Split Squats

• Dumbbell Split Squats

• Bulgarian Split Squats

• Bulgarian Split Squats Jumps

• Lunges

• Reverse Lunges

• Dumbbell Reverse Lunges

• Lateral Lunges

• Dumbbell Lateral Lunges

• Romanian Deadlift

• Standing Calf Raises

• Squatting Calf Raises

• Nordic Curls

• Reverse Hyper

Core Exercises

• Flutter Kicks

• Planks

• Knee Raises

• Leg Lifts

• Decline Sit-ups

• Russian Twists

• Back Extensions

• Hip Thrusts

Arm/Shoulder Health

• Face Pulls

• Bar Hangs

• J-band Routine

• 9” Tap Band Routine

• Face Pulls

• PVC Pipe

Endurance Conditioning

• Jump Rope

• Sprints

• Hills

• Trails

• Treadmill

• Incline Walking