Demanding Diamond Baseball Training

The Demanding Diamond

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.

To learn more about Coach Dan Huff and his unique baseball strength training
and conditioning methods go to
http://www.BaseballStrength.com.

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