Weekly Workout Plan for Baseball Players

 

Baseball training plans and workouts for baseball players should be formulated around the following five principles:

1. Thinking style is the fundamental.
2. Physical fitness is the condition.
3. Passing and catching are the foundation.
4. Pitching and hitting are the key. 
5. Tactical awareness is the magic weapon.

Combining the content of the five major criteria, the training content and baseball lifting program arranged according to the training time for baseball team players including is as follows:

Monday: Basic baseball workout and exercises 

Baseball workout content for low-level players: 

• Practicing correct technical movements for frontal catching with both hands. 
• Do 4 to 5 meters apart, tossing and catching practice. The ball types to be thrown are 50 straight balls, ground bocce balls, and high-altitude balls. Requiring the correct posture, emphasizing that both hands should catch the ball in front. 
• Jog around the base for 3 to 4 laps.

Baseball workout content for high-level players: 

• Throw and catch the ball at a distance of 8 to 10 meters. The ball types for passing and receiving are straight ball, ground ball and high-altitude balls. It is required to catch the ball correctly and emphasize to catch the ball with both hands. 
• Be 15-20 meters apart and practice passing and catching the ball. Only pass straight. It is required to catch the ball correctly, throw ball accurately, throw toward opponent's chest and emphasize to catch the ball with both hands. Do not be afraid of the ball, catch the ball firmly. 
• Run 3-4 laps around the base. After the training, emphasize on throwing and catching the ball, grasping the importance of standard movements, stepping left and right to step the ball, and using both hands to catch the ball as much as possible. After going home, do stretching exercises before going to bed.

Tuesday: Basic technical Exercises to throw harder and catch swiftly 

Practices for baseball players: 

• Throw and catch the ball with a distance of 15-20 meters. Only throw straight balls. It is required to receive the ball correctly, throw the ball accurately, throw to the opponent's chest, and emphasize the need to catch the ball with both hands. Do not be afraid of the ball, catch the ball firmly. 
• Practice empty swing. It is required that the swinging posture is correct, and the swinging of the stick is strong. Emphasize that you must hold the bat tightly and turn around to swing the stick. 
• Toss the ball against the net. It is required to keep an eye on the thrown ball and grasp the opportunity to swing the stick with a strong shot. After training, it is necessary to emphasize to the players that throwing and catching are the basis and pitching and hitting are the keys.

Thursday: Practice Method and Workouts for baseball players

Throwing and catching practice in the first half. 

• Throw and catch the ball with a distance of 10-20 meters. Only throw straight. The correct posture is required. The throw must be accurate and thrown to the opponent’s chest, emphasizing that both hands should be used to catch the ball. Do not be afraid of the ball, catch the ball firmly. 
• After the pitcher warms up fully, practice pitching. It is required to throw in a good ball belt, keep the pitching position correct, do not use brute force, and do not throw wildly. 

• The whole team conducts quality exercises. 

1. Hang the horizontal bar with both hands. Do 3 sets of 1 minute each with 1-minute rest. 
2. Push-ups. Do 3 sets, each set of 20, rest for 3 minutes. 
3. 6x10 turn back run. Do 3 sets and rest for 3 minutes. 
4. Squat and jump. Do 2 groups of 15 each and rest for 3 minutes. 
5. Long-distance running. The team jogs 800 meters. 

• Relaxation exercise for the whole body. Keep warm after training to avoid the cold. Emphasize that the baseball dribble game is a highly competitive sport, and good physical fitness is the guarantee for a good baseball game.

Friday: Special intensive technical training. 

Baseball lifting program and baseball lifting program

• Intensive technical training and exercises to throw harder for pitchers. It is required to hold the baseball accurately, make the pitching action accurately, and first throw into the strike zone, and do not pursue the speed of the ball temporarily. 
• Intensive technical training taken over. It is required to wear protective gear, see the ball with a face mask to catch the ball firmly, do not miss the ball, and use your body to block the ball. 
• All the players perform a ball catching practice. It is required to do a good catching action, see the incoming ball clearly, and catch the ball at the lowest point or the highest point of the incoming ball. Do 3 sets of 20 each. 
• Throw between bases. It is required that the movement be correct and rapid, and the throw must be in place. 
• Run around the base at full speed. Do 3 groups and rest for 2 minutes. 
• Relaxation activities. After baseball workout, the team members should rest well on weekends, pay attention to safety, and study hard. Practice more throwing moves on the mirror at home and correct the wrong posture yourself. Requiring the correct posture, emphasizing that both hands should catch the ball in front. Do not be afraid of the ball, catch the ball firmly.

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