Baseball Pre-Season Med Ball Routine

KC Strength and Mobility

Baseball , Softball
Coach
Kelly Cosgrove

This 10 week long program is for rotational athletes looking to build their rotational capacity, quality, and power during the pre-season. Get 3 full days of med ball training with an optional 4th bonus day. Each training session consists of 3 med ball exercises, designed to get you ready for your upcoming baseball or softball season, regardless of which position you play. If you're looking to stay ahead of the curve and prepare your body for the rotational demands of the regular season, this program is for you!

$40
Get Baseball Pre-Season Med Ball Routine
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Rotational Capacity
Gain the motor you need to create quality rotation at a high velocity this season
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Rotational Power
Increase your power production by throwing med balls at high velocities
Features
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Programming 4 days per week
4 days per week of med ball work focusing on increasing rotational capacity, building rotational power, and reaching high throwing velocities.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Equipment
Required
Med Balls // Wall to Throw into
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Sample Week
Week 1 of 10-week program
Sunday
Week 1 Day 1

A1

Tall Kneeling MB Alternating Scoop Toss

3 x 8

A2

Half Kneeling MB Scoop Toss (forward facing)

3 x 8

A3

Tall Kneeling MB Slam

3 x 10

Tuesday
Week 1 Day 3

A1

Tall Kneeling MB Alternating Shotput

3 x 8

A2

Half Kneeling MB Shotput (forward facing)

3 x 8

A3

Tall Kneeling MB Rotational Slam

3 x 6

Thursday
Week 1 Day 5

A1

Tall Kneeling MB Overhead Throw

3 x 8

A2

Half Kneeling MB Overhead Throw

3 x 5

A3

Tall Kneeling MB Chest Pass

3 x 10

Saturday
Week 1 Day 7

A1

Tall Kneeling Light MB Overhead Taps

3 x 20

A2

Tall Kneeling Light MB Single Arm Overhead Taps

3 x 20

B

MB Underhand Throw for Height

3 x 5

Coach
More from KC Strength and Mobility
coach-avatar Kelly Cosgrove

Kelly is a former collegiate strength and conditioning coach, working with baseball players at the Division I level for 9 years. She specializes in training rotational athletes. Kelly has trained over 20+ professional baseball players, overseen Power 5 strength programs, and has certifications through Driveline, NSCA and more.

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Don't Hesitate!

Get started now to prepare your body for a long season of rotating!

Get Baseball Pre-Season Med Ball Routine
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FAQs
Can I use this program even if I'm not a baseball or softball athlete?
Yes! The core of this program is rotation, patterning, and power. Any athlete who rotates within their sport can benefit from using this program.
What is the optimal time of year to do this program?
This program was designed to prepare your body for the season. So, ideally you would begin this program during pre-season. However, it is also great for building volume in the off season when you aren't getting as much rotation day to day.
The Proof
verified-athlete-avatar Carlson Reed

Professional Baseball Player

Verified Athlete

"This med ball training taught my body how to move efficiently and stay grounded in many pitching movements."

verified-athlete-avatar David Hagaman

Professional Baseball Player

Verified Athlete

"These med ball drills helped me become a more rotational and powerful athlete. I continue to use these drills to help me get into optimal positions and become a better athlete."

verified-athlete-avatar Derek Clark

Professional Baseball Player

Verified Athlete

"This medicine ball program has been very beneficial to my training this off-season. The workouts are awesome and I can't wait to continue with more programs!"

More from KC Strength and Mobility

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Baseball Pre-Season Med Ball Routine
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