Training Tips: In-Season

In-Season Cardio

Cardio training in-season should begin with dynamic warm-ups


  • 30 yards x 10
  • 50 yards  x 5
  • 100 yards x 3

Pitchers should also jog 2-3 miles or jump rope for 20 minutes.



In-Season Baseball Workouts

For all players:

Since your players are in-season, you really don't want them working on hypertrophy, but more on explosiveness and maintenance training. Begin with prehab work for the rotator cuffs. Then really focus on the core and the posterior chain. Using the bands, kettlebells and medicine balls will be the best tools to use for achieving more speed and explosiveness.


1) Begin with a dynamic warm-up

Neck rolls

Arm Swings (forward and backward)

Trunk Twists

Side Bends

Frankenstein Walks

Butt Kickers


A-Frame Skips

Mock Jump Roping

2) Rotator cuff Prehab work (Tube or Dumbbells)

Internal  Rotations ~ 25 reps each arm

External Rotations ~ 25 reps each arm

3) Speed Strength Training

Kettlebell Swings or Band Swings ~ 15 reps

Single Arm Kettlebell Swings or Band Swings ~ 15 reps - 2 sets

Kettlebell or band high pulls ~ 15 reps

Single Arm Kettlebell or band high pulls ~ 15 reps - 2 sets

Walking Kettlebell Lunges ~ 15 reps - 3 sets

Rotational Band Pulls or med ball side throws ~ 15reps - 3 sets per side. (With the band, turn the hips) ~ 10 reps - 3 sets

Pull-ups or Inverted Pull-ups

Rotational Push-ups ~ 10 reps - 2 sets per side

Med ball wood chops with or chops w/ band - attached to high attachment ~ 10 reps - 2 sets per side

Front Planks ~ 30 seconds - 2 sets

Side planks ~ 30 seconds - 2 sets per side

4) Static Stretching

All major muscle groups ~ Hold each stretch for at least 20 seconds



First of all, remember that during the season you mainly want to work on maintenance. Don't try to set any personal bests with weights at this time. Your main goal is to stay strong and prevent injuries. Avoid weight training the day before a game (ideally leave it 2 days before). Perform one strength session per week and one power session.

This is one of the best charts I have ever seen for how baseball players should be training year round.


1) Begin with a dynamic warm-up

Neck rolls

Arm Swings (forward and backward)

Trunk Twists

Side Bends

Frankenstein Walks

In Place Butt Kickers

2) Strength Training - You can use bands, kettlebells, medicine balls, free weights or dumbbells to achieve these workouts.

Single Arm Chest Press ~ 10 reps 3 sets each arm (using a cable machine or bands)

Single arm rows ~ 10 reps 3sets  each arm (using a cable machine or bands)

Lateral raises ~ 15 reps 3 set

Bicep curls ~ 15 reps 2 sets

Forearm curls ~ 15 reps 1 set

Tricep pushdowns ~ 15 reps 3 sets

Squats ~ 15 reps 3 sets

Deadlifts ~ 15 reps 3 sets

3) Rotator cuff exercises and any other rehab work needed

Internal  Rotations ~ 25 reps each arm

External Rotations ~ 25 reps each arm

4) Core Exercises

Front Planks ~ 30 seconds - 2 sets

Side planks ~ 30 seconds - 2 sets per side

Crunches ~ 50

Sit-ups ~ 25

Back extensions ~ 25



About Michael Fish

The founder of Confidence Fitness, Michael Fish has been involved in sports and fitness almost his entire life. He is a former Golden Gloves boxer and has competed in several other individual and team sports. He has been working with children for over 20 years coaching children’s soccer, baseball, basketball and boxing. Fish has over 12 years of experience working as a Personal Trainer. He has a Personal Trainer certification through ACE and a Youth Fitness Specialist certification through the International Youth Conditioning Association. He also is a Youth Speed and Agility Specialist. And has a certificate of achievement in Post-Rehab Exercise. Fish has lectured and performed demonstrations in boxing, kettlebell workouts, resistance band training and jump roping on several occasions. He has worked with people of all ages ranging from 4 to 84 years of age. He has also run several bootcamps and group classes for children and adults. Currently, Fish is the strength and speed coach for Renegades summer league baseball in Florida. This baseball club helps high school players reach their fullest potential so they succeed at the next level, whether that is college or pros.

PayPal 6-months Financing

News: Make a payment today!

Payments can now be made using PayPal (click here). Monthly $250 deposits are due starting March 15. Your balance due must be paid off by May 15. Boys going on the trip have until June 15th to pay their balance.

Search Our Site

2014 College Commitments

Fenway Parks - University of Iowa

Zach Williams - Kirkwood Community College

Joey Iaccone - University of Cumberland (KY)

Brenden Woodruff - Dominican College


Aaron Brill - Quebec Capitales

2013 College Commitments

Mike Amadore - University of Indianapolis

Brandon Krock - Webber International

Wes Lick - Mount Mercy College

Brad Myott - FAU

Matt Paciello - Kirkwood Community College

Isidro Peart, Jr. - Kirkwood Community College

Efren Sanchez - University of Indianapolis

Forrest Smith - Blackburn College

2012 College Commitments

Luke Baynham - Lake Sumter Community College

Eric Rivera Bonilla - Southeastern Community College

Shane Bussey - University of Maine

Milton Croes - Kirkwood Community College

Wilfredo Cruz - Southeastern Community College

Wesley Estrada - Southeastern Community College

Nick Jones - Kirkwood Community College

Hunter Morey - Northern Kentucky University

Brandon Morgan - Denison University

Andres Morillo - Dominican College

Byron Pitts-Howard - Babson College

Jake Spooner - Lehigh University

Jarod Tosner - Daytona State College

Matt Warren - Daytona State College

Chris Wurster - Palm Beach State College


M-Powered Baseball Co.

Prospect Select

Old Hickory Bats

Lucille's BBQ

Neurology Centers of Palm Beach

Comprehensive Neurological Evaluations and Testing

Lisa Banchik, M.D.

5458 Town Center Road
Suite 22
Boca Raton, FL 33486

Phone: 561-392-2950