For anyone that has played collegiate baseball you know that training time is very limited during the season. I have developed this program to take place either before or after practice right on the diamond in as little at 5-15 minutes.

This program has been successfully used by players of all levels from high school to professional.

This workout will cover all of the necessary aspects of baseball conditioning including:
1. Upper Body Endurance
2. Upper Body Power/Explosion
3. Shoulder Stabilization
4. Lower Body Endurance
5. Lower Body Power
The program is performed in a circuit fashion beginning at home plate and moving around the diamond with a station at each base and a specific means of getting to each base. This program requires nothing more than a baseball diamond and a partner to get you in top shape for the season as well as keep you there for the duration of the season.

You will begin week 1 with 30 seconds at each station and increase by 5 seconds each week.

Home Plate = 30 seconds of Upper Body Endurance and Stabilization
Beginner Traditional Push Ups
Intermediate T-Stabilization Push Ups
Advanced Partner Push Ups (One partner performs standard push ups while the other partner does push ups on the first partners shoulders.)

5 Power Jumps followed by 3 sprinting steps toward first base. After the 3rd hard step coast the rest of the way to 1st.

First Base = 30 seconds of Lower Body Endurance
Beginner Body Weight Squats
Intermediate Alternate Lunges
Advanced Single Leg Squats (30 seconds each leg)

Proceed to 2nd base doing a wheelbarrow with your partner holding your ankles. At the halfway point switch positions.

Second Base = 30 seconds of Lower Body Explosion
Beginner - Squat Jumps
Intermediate - Split Squat Jumps
Advanced - Single Leg Tuck Jumps

Backpedal to 3rd base.

Third Base = 30 seconds of Upper Body Explosion
Beginner Plyo Push-Ups Lifting Hands off the floor on each rep.
Intermediate Base Hop Overs On each explosive push up switch to the opposite side of the base.
Advanced Clapping Push Ups

Give your partner a piggy back ride half way to home plate and then switch positions for the remainder of the trip.

Once you get to home plate rest 30-60 seconds and begin your next trip around the Demanding Diamond!

Dan Huff, CSCS
Owner of Baseball Strength in North Jersey
Trains High School, Collegiate, and Professional Baseball Players
http://www.BaseballStrength.com

PS - be sure to forward this article to any fellow baseball enthusiasts that you think might benefit from it.