Strength and Conditioning

Strength & Conditioning
for BASEBALL and SOFTBALL
By Steven C. Zawrotny, MS, CSCS
Disclaimer
Because exercise, nutrition, and food supplements are known to affect people differently depending upon the choices, combinations, intensity, timing, general health, genetics, and effort expended, among other factors over which
BASEBALL FIT Hitting & Pitching Academy has no control, no guarantee is
therefore made as to the outcome or favorable results of any program, product,
or information provided herein.
User is advised to consult their physician before beginning any function or
activity described herein and to obtain such physicians specific approval for
the conducting of any activities described herein. In consideration of being
provided the materials within, the user of such materials specifically certifies
that s/he understands that participation in any function or activity set forth
herein involves risks and dangers which could result in serious bodily injury including permanent disability, paralysis, and or death. User understands that
such risks and dangers may be caused by their actions or inactions, the action
or inaction of others participating in the activity, the condition in which the activity takes place, or the negligence of the releasees, specifically BASEBALL FIT
Hitting & Pitching Academy and its agents and employees.
With full knowledge, the user fully accepts and assumes all such risks and
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user hereby releases BASEBALL FIT Hitting & Pitching Academy and its agents
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Copyright 2005. All Rights Reserved. These contents may not be shared, forwarded, or transmitted in any form, except for personal use. Intellectual property violations in the form of plagiarism, especially where the plagiarized material is offered for sale, will be met with legal action.
BASEBALL FIT
Hitting & Pitching Academy www.BaseballFit.com 405.373.3253
Contents
DISCLAIMER
ABOUT THE AUTHOR
ARM & CORE CONDITIONING
STRENGTH TRAINING
FLEXIBILITY
11
POWER/PLYOMETRICS
13
ENERGY SYSTEM CONDITIONING
21
PUTTING IT ALL TOGETHER
22
BASEBALL FIT
About the Author

page 1
Steve is a former NCAA Division 1 college pitcher and current Certified

Strength and Conditioning Specialist. He has more than twenty years of combined experience as an athlete, coach, and physical fitness specialist. As an allstar high school pitcher growing up in the Los Angeles, California area, he was recruited by some of the top college baseball programs in the west. Attending Brigham Young University (BYU) on a baseball scholarship, his career there was cut
short due to an arm injury. He then became a graduate assistant baseball coach at
BYU before going on to coach at the high school level, including successful Varsity, AABC, and American Legion programs. A few of his players have gone on
to play in college and professionally.
Steve is available for Baseball & Softball-Specific Personal Coaching and
Skills Development, specializing in baseball/softball bat speed development and
baseball pitching instruction for individuals and teams in the Oklahoma City, OK
area. He can be reached by email at steve@baseballfit.com or by phone,
405.373.3253.
Certifications/Education/Professional Experience
Certified Strength and Conditioning Specialist (CSCS) with the National

Strength and Conditioning Association (NSCA)
Member, Baseball Special Interest Group, NSCA
BS, Physical Education, Brigham Young University
MS, Business Management, Lesley College Graduate School
Former United States Air Force Physical Fitness Instructor
Former Head Chef and Weight Lifting Instructor, National Institute of Fitness
(NIF)
CPR/First Aid Certified by the American Red Cross
Director of Training for BASEBALL FIT Hitting & Pitching Academy, a sports
training service specializing in baseball and softball specific strength, conditioning and skills development
BASEBALL FIT
Arm & Core Conditioning

Page 2
aseball and softball players, regardless of age or ability, need to learn how to properly care
for their bodies in general and throwing arm in particular. It is important that these concepts
are implemented early in an athletes career. Injuries that likely could be prevented too often
end careers, sometimes even developing into a lifetime debilitation.
Throwing a baseball is not an act the human body is very well designed for. As simple as it appears, the
overhand throw is a complex, multifaceted activity. Throwing a ball subjects the entire arm to a severe
overload condition which is primarily the result of internal rotary torque generated concomitant with
extreme rotation of the humerus, the large bone of the upper arm. One study showed that the dynamics of throwing subject this bone to torsional loads greater than those required to cause it to fracture!
(1) Hardly a season goes by that we dont hear of a pitcher who breaks his arm (humerus bone) while
throwing a pitch, a further testament to the tremendous force generated by the act of throwing. In addition, as the arm moves forward to the release point during a throw, the high degree of internal rotation
of the humerus generated by powerful contractions of the large internal rotator muscles - the teres major, latisimus dorsi, pectoralis major, and subscapularis may produce abnormal strains on the vital
neurovascular structures around the shoulder.(2) As far as the arm is concerned, throwing a baseball is
a bit more problematic than it appears.
THE CONUNDRUM OF THROWING

It is well established that to throw a ball with high velocity along with properly conditioning the arm
for that activity, one must throw a lot. Yet too much throwing - overuse - often leads to arm injuries
such as tendinitis, impingement, bursitis, muscle tears, the maladies listed above and more. In addition,
a lack of strength, or an imbalance of strength, particularly in the shoulder and elbow muscles, often
leads to tendon and ligament problems, bone chips, stress fractures, and the like. So how do coaches,
parents, and players deal with these complex issues? The answer is simple, if not easy to achieve with proper strength, power, energy system, and flexibility training of the structures of the arm, legs
and trunk (known collectively as the body core). The idea of an ounce of prevention being worth a
pound of cure certainly applies here.
With appropriate conditioning the arm and body become more able to withstand the stress of throwing.
Add to this goal the benefit of augmented athletic performance. While the data is mixed on the effect
resistance training has on throwing velocity (2), other studies have shown that a properly designed
strength training program can prevent a decrease in throwing velocity. (3) (That possibility alone warrants the implementation of an appropriate strength training program). Yet the key reason a pitcher
should perform resistance training is to strengthen and increase the endurance of the arm muscles
(primarily the rotator cuff) for the rigors of throwing a baseball or softball.
[Note for ALL ball players: Proper throwing mechanics are absolutely critical for keeping the arm
healthy and strong. Poor technique can overwhelm even the best-conditioned athlete. While I am well
versed in biomechanics and proper throwing technique, teaching these skills is beyond the scope of this
booklet I recommend the reader acquire one of the many fine books currently available on developing
throwing skills.]
BASEBALL FIT
Arm & Core Conditioning

Page 3
I referred earlier to the concept of core training. Pitching a baseball involves a three-link chain of
body parts - arm, trunk, and legs - carefully synchronized in their activity to produce a high velocity
throw. One study of the biomechanics of the overhand throw indicated that 46.9% of throwing velocity
could be attributed to the stride and trunk rotation, with 53.1% due to arm action. (4) In other words,
the legs and trunk contribute almost as much to throwing velocity as the arm itself. This indicates the
critical importance of core stabilization training of the lower back, abdomen, quadriceps (front of upper leg), hamstrings (back of upper leg), and hip flexors.
Yet another study illustrates two important facts about baseball pitching and the human body:
c
Baseball is considered metabolically to be an anaerobic activity. Yet, lactic acid (LA) buildup
is not a limiting factor in baseball pitching, as LA production equals its clearance. Anaerobic
demand is therefore low so training to improve anaerobic capacity should not be a high priority.
(5)
This same study showed that during a simulated pitching performance, the physiological responses which occur during the pitching of a game correspond with an intensity equal to continuous exercise at 45% of VO2 max (maximum oxygen uptake). At such a low percentage of
VO2 max, it is not believed that oxygen uptake becomes a limiting factor. It appears that the
energy supplies of pitchers are sufficiently replenished during the rest time between pitches and
between innings. (5)
Whereas baseball pitching is the most physically demanding baseball position, it follows that the remaining positions are even less aerobic and anaerobic in nature. So if the aerobic and anaerobic demands of baseball pitching are insignificant, how should ballplayers structure their conditioning?
Around activities emphasizing strength, power, and flexibility. That is precisely what this booklet will
help softball and baseball players to do, regardless of age, sex, or ability level.
1) Yamada, H. and F. Evans. Strength of Biological Materials. Baltimore: Williams and Wilkins,
1972.
2) Gainor, Piortowski, Puhl, Allen, and Hagen. The Throw: Biomechanics and Acute Injury. The
Am J. of Spt Med., March-April 1980.
3) Jackson, J. B. The Effects of Weight Training on the Velocity of a Thrown Baseball. Masters
Thesis, Central Michigan University, 1994.
4) Toyoshima, S., T. Hoshikawa, and M. Miyashita. Contributions of the Body Parts to Throwing
Performance. In: Biomechanics IV R.C. Nelson and C.A. Morehouse, eds. Baltimore: University
Park Press, 1974. Pp.169-174
5) Potteiger, Jeffrey A., Daniel L. Blessing and G. Dennis Wilson. The Physiological Responses to a
Single Game of Baseball Pitching. J of App Sci Res, 1992, Vol 6, Number 1, p.17.
BASEBALL FIT
Strength Training
Page 4
Appropriate strength training for baseball and softball is based on a few simple principles:
1) Brute strength is not a requirement for high level performance.
2) Imbalances in strength, development and flexibility can lead to injury.
3) The goal of a baseball/softball lifting program is to develop power to aid on field performance functional strength.
This is not to say that in the process of doing this kind of workout and activity, you wont develop a
solid, fit physique. You certainly can. Its just that this is more of a fortunate by-product of your baseball/softball specific training, not the main point.
This first series of workouts covers 18 weeks. Each of these workouts is divided into hypertrophy
(muscle growth), strength, and power phases. This is followed by an in season-maintenance workout
to help maintain, if not build upon, gains made in the pre-season.
Be sure to start each workout with 10-15 minutes of warmup. This can be a combination of flexibility
exercises, very light weight lifting, and jogging. The onset of sweating is a good indication of readiness for harder work.
Strength Training Phases

All of the lifts you will be doing in this workout can be divided into two types: Compound Lifts and
Peripheral Lifts. Compound lifts use large muscle mass and more than one joint, such as the bench
press, squat and lat pulldown/bent over row. Peripheral lifts involve only one joint, such as biceps
curls and knee extensions.
Compound lifts, using multiple joints, are capable of handling heavier weight and therefore produce
greater overall strength. Peripheral lifts, while generally limited to a smaller muscle or group of muscles, are still capable of great development in size and strength. Rep ranges in these workouts will reflect these anatomical differences and hence the amount of weight lifted.
HYPERTROPHY, PHASE #1: Use a weight you can do correctly for 3 sets of 8 reps with 50-75% of
1 RM. 50-75% of 1 RM means use the weight equivalent to between 50 and 75% of the most you
could lift one time. So, if your best 1 RM for the arm curl is 100 lbs, you would start your arm curl
workout with between 50 and 75 lbs. If youre new to weight training, or havent done any lifting for a
good while, start on the lower end of the percentages. Theres plenty of time to increase the amount of
weight you use, so ease into this type of training.
For the hypertrophy phase, you will never do more than 12 reps. When you can do any exercise 3x12,
add 5 lbs (upper body lift, back and ab) or 10 lbs (lower body lift). Do this set/rep regimen for 6
weeks, then move on to the strength phase.
STRENGTH, PHASE, #2: Use a weight you can lift correctly for 3 sets of 4-8 reps at 80-90% of
BASEBALL FIT
Strength Training
Page 5
1 RM. For this phase, you will never do more than 8 reps. When you can do any exercise 3x8, add
weight as prescribed above and start the lift over at 4 reps. This phase lasts 6 weeks.
POWER, PHASE, #3: Use a weight you can lift correctly for 3 sets of 2-4 reps at 85-95% of 1 R/M.
Do not exceed 4 reps per set. When you can do any exercise 3x4, add weight as prescribed above.
This phase lasts 6 weeks. From here, you move on to the maintenance/in-season program.
MAINTENANCE/IN-SEASON PHASE: Use a weight you can handle properly at 80% of 1 RM for
ALL lifts. Rep range is 6-8. Do TWICE per week during the season with at least one day of rest between workouts. When you can do any exercise 3 X 8, add weight as prescribed above.
FOR YOUTH LEAGUE PLAYERS, 14 years of age and under: The National Strength & Conditioning Association maintains that children as young as 7 can safely begin training with weights IF emphasis is placed on proper form and NOT the amount of weight lifted. In addition, young lifters and
others not experienced with proper lifting technique should engage in these activities only while under
the supervision of a competent strength coach. Young lifters should keep reps in the 12-15 range. The
minimum age for participation in Plyometric Training (p. 13) is 16.
FOR USERS OF THE BATSPEED AND ARM STRENGTH PROGRAMS: Each of these specialized workouts can be effectively integrated into this overall Strength & Conditioning Program. Do
the skillwork in these workouts before any strength, power, or energy system training. The strength
and flexibility work from the bat speed and arm strength regimens can be done as part of the general
strength workout contained in this booklet. Feel free to email me with questions at steve@baseballfit.
com. You can also learn more about how to work all of these programs together at this link:
http://www.BaseballFit.com/baseball-skills.htm
BASEBALL FIT
Strength Training
Page 6
Hypertrophy - Phase #1, 6 weeks: 8-12 reps, all exercises. 50-75% of 1 RM. Perform on 3 nonconsecutive days per week. Rest periods between sets and exercises is 1 minute.
Exercise
Wt Used
Exercise
______
______
______
X8
X8
X8
X
X
X
X
X
X
Standing Triceps Extension ______

Bent Over Rows ______

X8
X8
X8
X
X
X
X
X
X
Good Mornings
Good Mornings
Good Mornings
Knee Extension
Knee Extension
Knee Extension
______
______
______
X8
X8
X8
X
X
X
X
X
X
Leg Curl
Leg Curl
Leg Curl
______
______
______
X8
X8
X8
X
X
X
X
X
X
Arm Curls
Arm Curls
Arm Curls
______
______
______
X8
X8
X8
X
X
X
X
X
X
X
X
X
X
X
X
Bench Press
Bench Press
Bench Press
Curl Ups (Abdomen) ______ X 8

Wt Used
X8
X8
X8
X
X
X
X
X
X
______
______
______
X8
X8
X8
X
X
X
X
X
X
Bent Over Laterals

use no more than 10 lbs.
Bent Over Laterals
Bent Over Layerals
______
______
______
X8
X8
X8
X
X
X
X
X
X
Wrist Curls
Wrist Curls
Wrist Curls
______
______
______
X8
X8
X8
X
X
X
X
X
X
Standing Lateral*, DB
Standing Lateral, DB
______
______
______
X8
X8
X8
X
X
X
X
X
X
Reverse Wrist Curls

Reverse Wrist Curls
Reverse Wrist Curls
______
______
______
X8
X8
X8
X
X
X
X
X
X
Emphasis in this stage is two-fold: for the player who is new to resistance training, or has not lifted in
some time, this is a good way to break in the body to this new stress. Secondly, the rep/rest regimen is
ideal for muscular development which will help serve as a foundation for the more rigorous lifting to follow.
You need to write down your reps and weight used in all of your workouts so you can track your progress. Feel free to copy and use these blank sheets.
* Be sure to use a neutral or palm up grip. DO NOT use a palm down grip! Can Sit or Stand.
BASEBALL FIT
Strength Training
Page 7
Strength, Phase #2, 6 weeks: 4-8 reps on BOLD exercises; 6 - 10 on all others. 80-85% of 1RM on
BOLD exercises. 50-75% of 1 RM on all others. Perform on 3 non-consecutive days per week. Rest period is 2 minutes between sets and exercises.
Exercise
Exercise
______
______
______
X4
X4
X4
X
X
X
X
X
X


X6
X6
X6
X
X
X
X
X
X
Good Mornings
Good Mornings
Good Mornings
Back Squat
Back Squat
Back Squat
______
______
______
X4
X4
X4
X
X
X
X
X
X
Leg Curl
Leg Curl
Leg Curl
______
______
______
X6
X6
X6
X
X
X
X
X
X
Arm Curls
Arm Curls
Arm Curls
______
______
______
X6
X6
X6
X
X
X
X
X
X
X
X
X
X
X
X
Bench Press
Bench Press
Bench Press
Wt Used

Wt Used
X6
X6
X6
X
X
X
X
X
X
______
______
______
X6
X6
X6
X
X
X
X
X
X
Bent Over Laterals

Bent Over Laterals
Bent Over Layerals
______
______
______
X6
X6
X6
X
X
X
X
X
X
Wrist Curls
Wrist Curls
Wrist Curls
______
______
______
X6
X6
X6
X
X
X
X
X
X
______
______
______
X6
X6
X6
X
X
X
X
X
X
Reverse Wrist Curls

Reverse Wrist Curls
Reverse Wrist Curls
______
______
______
X6
X6
X6
X
X
X
X
X
X
Emphasis in this stage is on increasing the intensity of the work. Reps are dropping while weight is increasing. As much as possible, use a poundage closer to the 75% (or 85%) of 1 RM number while still completing the correct number of reps for these exercises.
BASEBALL FIT
Strength Training
Page 8
Power, Phase #3, 6 weeks: 2-4 reps on BOLD exercises; 6 - 10 on all others. 85-90% of 1RM on BOLD
exercises. 50-75% of 1 RM on all others. Perform on 3 non-consecutive days per week. Rest periods between sets and exercises is 3 minutes.
Exercise
Exercise
______
______
______
X2
X2
X2
X
X
X
X
X
X


X6
X6
X6
X
X
X
X
X
X
Good Mornings
Good Mornings
Good Mornings
Back Squat
Back Squat
Back Squat
______
______
______
X2
X2
X2
X
X
X
X
X
X
Leg Curl
Leg Curl
Leg Curl
______
______
______
X6
X6
X6
X
X
X
X
X
X
Arm Curls
Arm Curls
Arm Curls
______
______
______
X6
X6
X6
X
X
X
X
X
X
X
X
X
X
X
X
Bench Press
Bench Press
Bench Press
Wt Used

Wt Used
X6
X6
X6
X
X
X
X
X
X
______
______
______
X6
X6
X6
X
X
X
X
X
X
Bent Over Laterals

Bent Over Laterals
Bent Over Layerals
______
______
______
X6
X6
X6
X
X
X
X
X
X
Wrist Curls
Wrist Curls
Wrist Curls
______
______
______
X6
X6
X6
X
X
X
X
X
X
______
______
______
X6
X6
X6
X
X
X
X
X
X
Reverse Wrist Curls

Reverse Wrist Curls
Reverse Wrist Curls
______
______
______
X6
X6
X6
X
X
X
X
X
X
Emphasis in this stage is developing greater power in the two main compound lifts which further
strengthen the body core, as well as continuing to strengthen all the peripheral muscles and tendons.
BASEBALL FIT
Strength Training
Page 9
IN SEASON MAINTENANCE PHASE: 80% of 1 RM for ALL lifts. Rep range is 6-8. Do TWICE per
week during the season with at least one day of rest between workouts. The exercises highlighted are
good choices for using dumbbells along with barbells. Rest periods between sets and exercises is 1.5
minutes.
Exercise
Exercise
______
______
______
X6
X6
X6
X
X
X
X
X
X
Standing Triceps Extension ______ X 6

X
X
X
X
X
X

X6
X6
X6
X
X
X
X
X
X
Good Mornings
Good Mornings
Good Mornings
X6
X6
X6
X
X
X
X
X
X
Back Squat
Back Squat
Back Squat
______
______
______
X6
X6
X6
X
X
X
X
X
X
Bent Over Laterals

use no more than 10 lbs. ______ X 6
Bent Over Laterals
______
X6
Bent Over Layerals
______
X6
X
X
X
X
X
X
Leg Curl
Leg Curl
Leg Curl
______
______
______
X6
X6
X6
X
X
X
X
X
X
Wrist Curls
Wrist Curls
Wrist Curls
______
______
______
X6
X6
X6
X
X
X
X
X
X
Arm Curls
Arm Curls
Arm Curls
______
______
______
X6
X6
X6
X
X
X
X
X
X
______
______
______
X6
X6
X6
X
X
X
X
X
X
X
X
X
X
X
X
Reverse Wrist Curls

Reverse Wrist Curls
Reverse Wrist Curls
______
______
______
X6
X6
X6
X
X
X
X
X
X
Bench Press
Bench Press
Bench Press
Wt Used

Wt Used
______
______
______
MW
Emphasis now is primarily on maintaining the strength gains made, possibly even increasing these
gains. Workouts are dropped to two days per week to allow for skill practice and games. It is important
to continue with strength work, however. As the season wears on, there can be a tendency to slack on
these workouts, but as the post-season/playoffs approach, this is when you want to be at your best. A
season of competition wears everyone down, so the player who can maintain higher levels of strength
and conditioning has an edge over his/her opponents who do not.
Dumbbells are particularly good for this phase as they generally allow for a greater range of motion
than barbells or machines. Also, the change to dumbbells introduces a new stimulus not only to the muscles involved, but to the mind as well.
BASEBALL FIT
Strength Training
Page 10
The exercises shown on this page are appropriate for use in this workout.
Any variation including barbells, dumbbells, and machines is acceptable.
3A
2
1
8
12
10
11
BASEBALL FIT
1. Bench Press
2. Bent-Over Row
3. Squat
3A. Knee Extension
4. Leg Curl
5. Arm Curl
6. Curl-Ups
7. Standing Triceps
Extension
8. Good Mornings
9. Bent Over Laterals
10. Wrist Curls
11. Sitting or Standing
Lateral Raise, DB
12. Reverse Wrist Curl
Flexibility
Page 11
Dont underestimate the importance of flexibility for both the upper and lower body. Studies show that
flexibility itself can increase throwing velocity, so its value to the throwing athlete cannot be minimized. Additionally, flexibility can help reduce the incidence of injury. As a natural consequence of
activity, particularly the rigorous movements involved in strength training, throwing, and running,
muscle fiber suffers rather extreme damage at the micro-cellular level called micro-trauma. This micro-trauma is a normal part of physical exertion and it heals, but the muscle-tendon unit becomes more
fibrous (less elastic) over time from this repeated cycle of damage and repair. This consequent shortening and loss of flexibility can lead to problems for athletes, most of which can be avoided by appropriate flexibility work.
The following exercises are very adequate for generating a good level of overall flexibility. Hold each
position just at the point of discomfort for 10 seconds. As you continue to do these exercises, that point
of discomfort will be felt further out, increasing the range of motion in the joint.
Start with 3 reps increasing eventually to 5 reps for each joint being stretched. This kind of work is excellent as a warm up for most any type of rigorous exercise, including the resistance training in the previous section.
LOWER BODY
All Exercises, 3-5 sets X 10 seconds, each limb
Low Back Stretch
Hurdlers Stretch
BASEBALL FIT
Low Back, Hamstring Stretch
Butterfly
Flexibility
Page 12
UPPER BODY
All Exercises, 3-5 sets X 10 seconds, each limb
Shoulder/Triceps Stretch, behind head
Trunk Twister
BASEBALL FIT
Shoulder Stretch, front of body
Criss-Cross Stretch, front of body
Power/Plyometrics
Page 13
The name of the game for high performance in baseball and softball is POWER TRAINING. In fact, if
the only training you were to do from this booklet were from this section, you would benefit greatly.
Power is defined as functional strength - the ability to exert strength (perform work) over a distance
greater than that of simple range-of-motion resistance training. This type of training is decades old in
other sports such as football and track and field. In fact, much of what has been learned from those
sports translates very well to baseball and softball. For example, training to throw a javelin is very
much like ball-throwing training.
Much of what is done on the ball field requires a great deal of power. For example, swinging a 30 oz.
bat or throwing a 5 oz. baseball requires very little strength. But swinging the bat fast enough to drive
a 6.5 oz. softball more than 300 feet requires a great deal of functional strength - power. Among the
most productive training methods for developing power is Plyometric Training (PT). PT effectively
conditions an athlete to combine maximal speed and strength resulting in improved performance.
A few things to keep in mind about Plyometric Training:
No special equipment is required for these workouts
Perform PT on grass or other soft surfaces to reduce chance of injury. DO NOT perform these
exercises on concrete or asphalt or similarly hard surfaces
PT is not an augmentation to, or replacement for, energy system conditioning. Energy systems are
to be trained separately in their usual fashion
An ideal time to introduce this type of conditioning is during the off-season or preparatory period
of a periodized program
PT is subject to the same exercise design factors as any other type of conditioning, i.e., frequency,
duration, intensity, mode, appropriate overload for progression, rest periods and warm-up/warmdown
Assuming weight training and energy system conditioning are also taking place, schedule the PT
workouts around the more intense of those days. Schedule the two-days-per-week this training requires on non-weight-lifting days, or perform PT in the morning and energy system training in the
afternoon/evening
Due to concerns over epiphyseal-plate closure and younger athletes, PT should be reserved for
more physically mature players. A suggested cutoff for participation in this type of training is 16
years of age.
Follow the workout as specified. It will gradually get harder, with the early phases setting the stage for
the more difficult work ahead. It starts at a beginner level, with intensity increasing each week. These
workouts have a pre-season component lasting 18 weeks and an In-Season/Maintenance Phase. If, as
BASEBALL FIT
Power/Plyometrics
Page 14
you advance through the workout, you find the next stage too difficult, remain at your current level for
an additional two weeks and then try the next level again. Even if you dont advance all the way
through the workouts, you will benefit from all the work you do accomplish.
PT WORKOUT, PRE-SEASON, WEEKS 1 12

Perform 10-15 minutes of warm-up/stretches such as marching, skipping, jogging, lunging, jogging,
etc. Perform flexibility/dynamic stretch movements closely related to the activities to be performed.
Rest 15 seconds between sets and four minutes between PT exercises. For the upper body drills using
balls, medicine balls of various weights are the preferred types of balls to be used. Start with the
WEEKS 1 & 2
UPPER Body
LOWER Body
DAY ONE
Chest Pass 2 X 10
Side Throw 2 X 10
Both Ankle Foot Hop 2 X 10

Squat Jump 2 X 10
Jump and Reach 2 X 10
DAY TWO
Repeat Day One
Repeat Day One
Throws/workout - 40
Contacts/workout-60
WEEKS 3 & 4
UPPER Body
LOWER Body
DAY THREE
Chest Pass 2 X 12
Side Throw 2 X 12

Squat Jump 2 X 12
DAY FOUR
Repeat Day Three
Repeat Day Three
Throws/workout - 48
Contacts/workout -72
WEEKS 5 & 6
UPPER Body
LOWER Body
DAY FIVE
Chest Pass 3 X 10
Side Throw 3 X 10

Squat Jump 3 X 10
DAY SIX
Repeat Day Five
Repeat Day Five
Throws/workout - 60
Contacts/workout - 90
BASEBALL FIT
Power/Plyometrics
Page 15
lightest ball available and gradually work up to heavier balls. Absent these, start with volleyballs or
soccer balls and work up to basketballs.
WEEKS 7 & 8
UPPER Body
LOWER Body
DAY SEVEN
2 hand Overhead
Throw 2 X 10
Clapping Push Ups
2X5
Tuck Jumps 2 X 10
Double Leg Hop 2 X 10
Lateral Hops 2 X 10
DAY EIGHT
Repeat Day Seven
Repeat Day Seven
Throws/workout - 30
WEEKS 9 &10
UPPER Body
LOWER Body
DAY NINE
2 hand Overhead
Throw 2 X 12
Clapping Push Ups
2X8
Tuck Jumps 2 X 12
Lateral Hops 2 X 12
DAY TEN
Repeat Day Nine
Repeat Day Nine
Throws/workout - 40
WEEKS 11 & 12
UPPER Body
LOWER Body
DAY ELEVEN
2 hand Overhead
Throw 3 X 10
Clapping Push Ups
3X8
Tuck Jumps 3 X 10
Lateral Hops 3 X 10
DAY TWELVE
Repeat Day Eleven
Repeat Day Eleven
Throws/workout - 54
BASEBALL FIT
Power/Plyometrics
Page 16
WEEKS 13 & 14
UPPER Body
LOWER Body
DAY THIRTEEN
2 hand Jump Throw

2 X 12
Clapping Push Ups
(modified) 2 X 8
Squat Jumps (modified) 2 X 10

Single Leg Lateral Hops 2 X 10
Single Leg Push off 2 X 10
DAY FOURTEEN
Repeat Day Thirteen
Repeat Day Thirteen
Throws/workout - 40
WEEKS 15 & 16
UPPER Body
LOWER Body
DAY FIFTEEN
2 hand Jump Throw

3 X 10
Clapping Push Ups
(modified) 3 X 6

Single Leg Push Off 2 X 12
DAY SIXTEEN
Repeat Day Fifteen
Repeat Day Fifteen
Throws/workout - 48
WEEKS 17 & 18
UPPER Body
LOWER Body
DAY SEVENTEEN
2 hand Jump Throw

3 X 12
Clapping Push Ups
(modified) 3 X 8

Single Leg Push off 3 X 10
DAY EIGHTEEN
Repeat Day Seventeen
Repeat Day Seventeen
Throws/workout - 60
BASEBALL FIT
Power/Plyometrics
Page 17
IN-SEASON MAINTENANCE
Performed twice
weekly
UPPER Body
LOWER Body
DAY ONE
Side Throw 3 X 10
Clapping Push Ups
3X8
Tuck Jumps 3 X 10
Single Leg Bounds 3 X 10
DAY TWO
Repeat Day One
Repeat Day One
Throws/workout - 52
Feel free to substitute any of the exercises from the pre-season workout into your PT maintenance regimen. The above-named exercises are suggestions only.
PT EXERCISE DESCRIPTIONS, UPPER BODY

While these exercises are quite simple to perform, requiring minimal skills, it is important that they be
executed correctly and at maximal effort for optimal power development.
.
Chest Pass - Position athletes 10 feet apart. If being done individually,
stand 10 feet from a wall. Initial throwing position is with both hands on
the ball with the ball held in against chest, elbows flexed. Begin throw
with a cocking action towards the body (the countermovement, or prestretch) and then forcefully extend the arms, propelling the ball forward to
the partner or wall. The partner should catch the ball with both hands and
the arms fully extended and receive it by allowing the momentum of the
ball to push the hands into the chest so as to achieve the initial throwing
position. When this occurs, the ball is immediately propelled back to the
partner (wall), who repeats the same process
Side Throw - Position athletes 10 feet apart (or 10 feet from wall). Hold
ball with both hands positioned over one shoulder or to the side. Begin
with a countermovement, propel ball with both arms fully extended. When
receiving return throw, catch it with both hands and over the opposite side/
shoulder. Immediately repeat the throw.
BASEBALL FIT
Power/Plyometrics
Page 18
Two Hand Overhead Throw - Position athletes 10 feet apart (or 10 feet from wall). Starting position
is with both hands on the ball, both arms extended directly overhead. Begin throw with a countermovement. Throw ball towards partner/wall keeping arms extended. Catch return throw overhead
with both hands and immediately throw it back.
These two pictures show a couple of simple variations of the two-hand overhead throw, with even more
emphasis on developing trunk flexion, rotation and power. The balls can be thrown to a partner or
against a wall.
Plyometric (Clapping) Push Ups - Assume standard push up position. Lower body slowly; as chest
touches ground, forcefully push the body up and clap the hands. As the hands come apart, let them
land on the ground at their original placement and immediately lower the body. Repeat. Modified:
For added intensity:, start on knees in upright position. Allow yourself to fall forward, catching yourself with your hands which are placed on the floor in normal push-up position. As you are lowered into
a push-up, forcefully explode back up. Start over again back up on knees, repeat
Two Hand Jump Throw - This movement emphasizes both the lower and upper body.
Athlete takes ball in both hands with pronated grip (palm down). Start with a counter
movement (knee dip). Explosively extend knees, jumping upward while pushing the ball
upwards.
For variety, hold ball with a supinated (palm up) grip. Taking a wide stance, bend at the
waist and swing ball downwards and back between legs. Forcefully swing hands forward and upward while jumping straight up as high as possible. At the same time, propel ball straight upwards or back behind head. You can even measure how far behind the
head the ball travels and track progress.
LOWER BODY
Squat Jump - Assume a 1/2 squat starting position with hands
placed behind head or back, feet shoulder width apart. Jump
straight up forcefully and return to starting spot. Immediately repeat the movement.
Modified: For variety and increased intensity, make this same
jumping movement with a bar across the shoulders or dumbbells
in the hands.
BASEBALL FIT
Power/Plyometrics
Page 19
Both Ankle Foot Hop - Begin with a

countermovement (slightly dipping the
knees). Propel the body straight up using
only the ankles as much as possible. Land in
the starting spot and immediately repeat the
movement.
Jump & Reach - Assume shoulder-width stance.

Begin with a countermovement (knee dip) jump vertically as forcefully as possible, reaching upwards
with both hands. Land in the original spot and immediately repeat. Can swing one or both arms to propel
body upwards
Double/Single Leg Hop - This movement is both vertical and horizontal. Assume shoulder-width
stance. Swing both arms first backwards, then forwards while slightly flexing the knee(s). Jump as far
forward as possible and immediately jump again for assigned number of reps.
.
BASEBALL FIT
Power/Plyometrics
Page 20
Lateral Hops, Double Leg and Single Leg - Athlete stands with both feet shoulder-width
apart. Begin movement with a double arm swing, slight dip of knees. Jump is sideways over a
real or imaginary barrier or mark in the ground. Upon landing, athlete immediately jumps back
to the original position. The difficulty of this movement is increased the higher the athlete
jumps.
2
1
One Leg Push Off - Stand to one side of a box or step with one foot on the ground and the
other on the box/step (#1 above). The inside of the foot on the box/step should be near the box/
steps closest edge. Double arm action. Jump up using the foot on the box to push off. Land
with the same foot on the box; this foot should land just before the ground foot. Immediately
repeat the movement
For variety and increased intensity, raise the level of the box or step. To take it up yet another
notch in difficulty, upon pushing off of the box, propel yourself across the box, landing on the
foot you used to push off with. (#2 above). Immediately repeat the movement in the opposite
direction with the other foot. This is one of the best plyo drill players can do to increase lower
body power that will directly, positively impact on-field performance.
BASEBALL FIT
Energy System Conditioning

Page 21
Because baseball/softball is not an aerobic sport, as discussed in Chapter 1, this type of conditioning
work be given minimal emphasis. It will be more beneficial to focus instead on interval training to condition the anaerobic energy system (ES). An excellent side effect of interval training can be an increase in running speed, if the effort expended during sprint training is close to 100%. At less than all
out effort on each sprint, youll still condition yourself anaerobically but with less effect on sprint
speed. Lastly, studies show that combining aerobic work (LSD running) with anaerobic work (weight
lifting, sprinting) reduces the effectiveness of the anaerobic training, so I recommend that you do no
aerobic work.
Warm up with 10-15 minutes of light jogging and flexibility exercises. If youre doing this right after
your power work, you should already be warmed up and can start immediately. The distances can be
run in a straight line, or on the base paths. Base path distances listed are major league baseball distances in brackets; so you can adjust downward according to the field size you play on, but keep the
reps and rest periods the same. In addition, to help this speed/conditioning work translate more directly
to the ball field, begin your sprints as if leading off of a base, getting ready to steal. Practice a good
pivot and crossover step as your initial move into your sprint.
PRE-SEASON
If weight lifting M,W,F, do this workout twice weekly after the strength or power work.
Week 1-4: 100 yd dash [or 120 yds, home-to-home] X 10 reps with 60 second rest between sprints.
Week 5-6: 80 yard dash [or 90 yards, home to 3B] X 10 reps with 45 second rest.
Week 7-12: 60 yard dash [home to 2B] X 10 reps with 30 second rest.
Rest between reps should be of the active type, as in briskly walking back to the original starting point.
Avoid merely standing and waiting for the next rep.
Pick-Ups 25 X 2 (two sets of 25). Find two fence posts about 10 feet apart. Start by touching both
hands to the ground, then quickly shuffle-side-step to the other pole, touching both hands to the ground
again, then shuffling back quickly to the beginning pole. Stay up on the balls of your feet.
IN SEASON
M - 10 X 60 yd 45 second rest, 25 pick ups
TH 8 X 60 yard 30 second rest, 25 pick ups
Again, rest between reps should be of the active type. The days of the week the workouts are done can
vary. See the next section, Putting It All Together, for a complete overview of how each of these conditioning workouts can be combined. Depending on the number of games played in a week during the
season, energy system conditioning can be reduced to once per week. The strength and especially
power training should be given preference over this work.
BASEBALL FIT
Putting it all Together

Page 22
Now that youve seen each of the parts to this program, the following charts illustrate a weeks worth
of both types of workouts. Remember, the main goal of the pre-season workout program is to build
strength and conditioning, with the main goal of the in-season workout being to at least maintain those
S & C gains while improving game skill.
PRE-SEASON WORKOUT PLAN

M
S, F
T
P, ES, F
W
S, F
TH
F
P, ES, F S, F
S
S
ES, F OFF
TH
ES, P, F
S
S
OFF OFF
IN-SEASON WORKOUT PLAN

M
ES, P, F
S Strength
T
S, F
W
F
F Flexibility P Power
F
S, F
ES Energy System
OFF DAYS: These can be any two days of the week, and dont have to be consecutive. Keep in mind
that your body grows and adapts AFTER the workout. It is during this rest time that the body repairs
the damage youve imposed on it. In addition, youll be spending a lot more time in practice, skill
work, and games which adds further stress to the body.
All of this can be adjusted according to your preference and game schedule. Game days can be OFF
days. Pitchers may want to do their workout right after they finish that days game performance..
Wednesday is a light day, with only flexibility work being performed. The key thing is to keep up
all aspects of this program so as to keep the conditioning level high towards the end of the season. At
the end of the season is when many players are running down, getting tired. Yet the end of the regular season also marks the beginning of the payoffs for those fortunate enough to make it. You need to
be at the top of your game for that!
Do the skill work (dry swings, throwing) from the bat speed and arm strength programs (if youre doing these workouts) before any strength, power, or energy system training on your usual days.
NOTE ON ES TRAINING: If there are too many games/practices in a given week to get all of your
strength and conditioning work in, drop first an ES session, strength next, and power last. Power work
is the most beneficial of all to softball and baseball players. ES training, while important, contributes
the least to on-field performance with power training making the greatest contribution.
Lastly, be sure to eat properly and get plenty of sleep. To be at the top of your game requires a great
deal of dedication. Take good care of your body and enjoy the results on (and off) the field!
BASEBALL FIT
NOTES
Training Tools & Information to Improve Your Game

Baseball/Softball Throwing Program to Condition Arm and Increase
Throwing Velocity: A workout program designed to increase the throwing
strength and velocity of any player who makes overhand throws. Includes
a strength and flexibility program for the rotator cuff. If youre ready to turn
your arm into a ROCKET LAUNCHER, this simple and effective program
will show you how to do that! $14.99
Baseball/Softball Program to Increase Bat Speed & Hitting Power: A

workout program designed to increase bat speed and hitting power. Includes tips and ideas on bat grip and stance to help increase hitting
power, wood bats vs. aluminum, mental practice and more. A proven hitting workout with unique and vital information to help your game you wont
find anywhere else! $14.99
Markwort Speed Sensor 9" Baseball-White

Cover Press start, throw the ball, and the LCD
indicator displays pitch speed in MPH upon impact. Official size and weight of a regulation
baseball and used as a training aid for any age
or skill level. Measure distance between pitcher
and catcher with included measuring string and
enter one of 8 predetermined distances into
Speed Sensor (20', 30', 40', 46', 50', 60.6', 70'
and 80') . GripSense technology begins to record the speed automatically the moment the
ball is released. For pitching throwing training
only, NOT TO BE HIT WITH A BAT OR
THROWN AGAINST HARD SURFACES!
Measures speeds up to 120 MPH.
29.95 + $7.00 s/h
BASEBALL FIT
http://www.BaseballFit.com steve@baseballfit.com
Strengthen your BODY - Elevate Your GAME
WEIGHTED BASEBALLS - 4 oz, 5 oz, & 6 oz baseballs. These are the proper weights
of balls for a baseball player to use in conjunction with the
Baseball/Softball Throwing Program to Condition Arm and Increase Throwing Velocity.
BASEBALL FIT
Strength & Conditioning
SET OF ALL THREE - $24.95 + $7.00 s/h

WEIGHTED SOFTBALLS - 5.2 oz, 6.5 oz, & 7.8 oz softballs. These are the proper
weights of balls for a softball player to use in conjunction with the Baseball/Softball
Throwing Program to Condition Arm and Increase Throwing Velocity.
SET OF ALL THREE - $30.95 + $8.00 s/h
The BIG Z Power Hitting Training System is the first bat speed training program that offers OverLoad, UnderLoad,
and GameLoad training with a single bat. Pictured to the left is the ADULT bat ($64.95 + s/h), with the YOUTH
on the right ($54.95 + s/h). This complete training system includes the Bat Speed Training Program (a $9.99 value)
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VISIT http://www.baseballfit.com/bat-speed.htm to learn more about this exciting new training device.
To order any of these products, use your credit card online at http://www.BaseballFit.com , fill in a copy of this form and mail a
Check or Money Order to: BASEBALL FIT 11204 Dover Ct. Yukon, OK 73099 OR call us at 405.373.3253
_____ BIG Z Power Hitting Training System - ADULT* $64.95 + $10.25 s/h each. Order this size if your game bat is
30 oz in weight. If youd like a CUSTOM size bat, add $10 and specify the weight in ounces you require.
_____ BIG Z Power Hitting Training System - YOUTH* $54.95 + $9.25 s/h each. Order this size if your game bat is
20 in weight. If youd like a CUSTOM size bat, add $10 and specify the weight in ounces you require
_____ BOOKLET: Baseball/Softball Throwing Program to CONDITION ARM & INCREASE THROWING VELOCITY
$14.99 plus $2.85 s/h.
_____ BOOKLET: Baseball/Softball Program to Increase Bat Speed & Hitting Power, $14.99 plus $2.85 s/h
_____ RADAR Baseball, $29.95 + $7.00 shipping/handling
_____ Set of Three Weighted BASEBALLS, $24.95 plus $7.00 shipping/handling each
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* Both the ADULT & YOUTH

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include a FREE copy of the
Bat Speed Program, a $14.99
value
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Strength & Conditioning

for BASEBALL and SOFTBALL

By Steven C. Zawrotny, MS, CSCS

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

ABOUT THE AUTHOR

ARM & CORE CONDITIONING

ENERGY SYSTEM CONDITIONING

PUTTING IT ALL TOGETHER

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

About the Author

Steve is a former NCAA Division 1 college pitcher and current Certified

Certified Strength and Conditioning Specialist (CSCS) with the National

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Arm & Core Conditioning

THE CONUNDRUM OF THROWING

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Arm & Core Conditioning

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Strength Training Phases

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Standing Triceps Extension ______

Bent Over Rows ______

Curl Ups (Abdomen) ______ X 8

Bent Over Laterals

Reverse Wrist Curls

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Standing Triceps Extension ______

Bent Over Rows ______

Curl Ups (Abdomen) ______ X 6

Bent Over Laterals

Reverse Wrist Curls

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Standing Triceps Extension ______

Bent Over Rows ______

Curl Ups (Abdomen) ______ X 6

Bent Over Laterals

Reverse Wrist Curls

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Standing Triceps Extension ______ X 6

Bent Over Rows ______

Bent Over Laterals

Reverse Wrist Curls

Curl Ups (Abdomen) ______ X 6

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Low Back Stretch

Low Back, Hamstring Stretch

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

Shoulder/Triceps Stretch, behind head

Shoulder Stretch, front of body

Criss-Cross Stretch, front of body

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

No special equipment is required for these workouts

Hitting & Pitching Academy www.BaseballFit.com 405.373.3253

PT WORKOUT, PRE-SEASON, WEEKS 1 12

Both Ankle Foot Hop 2 X 10

Repeat Day One

Repeat Day One

Both Ankle Foot Hop 2 X 12

Repeat Day Three

Repeat Day Three

Both Ankle Foot Hop 3 X 10

Repeat Day Five

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