Baseball Spring Training Workout

Warm-Up 25 yards on grass

5-25yd jogs, side shuffles, carioca long, carioca tight, high knees, butt kicks, power skips, back pedal turn and jog,

Speed, Agility, Quickness and Plyometric Training

Ladder drills: Quick feet forward, quick feet lateral, in-in out-out forward/lateral, scissors lateral, icky shuffle, crossover front, crossover back, stack outs, two foot hopscotch, and alternate one foot hopscotch

Hurdle session: (6) 6 inch hurdles, forward two feet hops, forward R/L foot hops, lateral R/L foot hops start with leg closest to hurdle, *hurdle run through with lateral high knees back then sprint

Hurdle session: (6) 12 inch hurdles, repeat above drills


*Run through hurdles one foot between them at the last hurdle turn to your right or left place one foot outside last hurdle push off and return through hurdles laterally using two feet between each hurdle, return to the start and run through hurdles again at last hurdle change direction with other side and return laterally this time when you return to start place one foot out turn and sprint one foot between hurdle to the end and finish.

Plyometrics: Squat jumps 2x5, Tuck Jumps, 2x5, Scissors jump 2x5, Ice skaters 2x5

Rapid box jumps 2x6

Cone drills: 5-10-5, T-drill, box drill, star drill w/med ball, *shuffle with ball pick ups and fly ball catch


* Place two cones approx 5 to 10 yards apart. Stand in an athletic fielding position at one of the cones, have a player or coach roll you a baseball. Field the ball then toss ball off to the side and shuffle to the other cone to field another baseball, after fielding the last baseball change direction and run toward the outfield to catch a fly ball. You can field as many ball as desired before fielding the fly ball. Work on your crossover to shuffle or just your shuffle and get to the cone as fast as you can in a controlled manner, you can also have your coach roll you a ball toward the cone before you get there to work on your back hand and forehand.

Medicine ball training: Squat and chest throw, chest pass, one-arm put throw, backward throw, over head slams, side tosses, Russian twists, lunge with twist, wood chops