Baseball/Softball In-Season
California Strength
Baseball , SoftballThe Cal Strength Baseball In-Season Program allows our athletes to take the strength and power gains they have made in the off-season and carry it over onto the field. This program will allow you to keep your strength and power output while the competition stops putting the work in. You worked hard this off-season, do not let your hard work go to waste. Stay healthy and on the field with the Cal Strength In-season program. [https://www.instagram.com/calstrengthbaseball/]
A1
Rear Foot Elevated Hip Flexor Stretch
1 x 30
A2
90/90 Hip Rotations
1 x 8
A3
Half Pigeon Stretch
1 x 30
A4
Fire Hydrants
1 x 12
Upper Body Mobility
B
Upper Body Mobility Series
Complete 1 Set of each exercise: Half Kneeling Shoulder Circle x 6/side (3 Fwd/3 Bwd) Serratus Wall Slide x 15 reps PVC Pipe Seated Thoracic Rotations x 5/side
Shoulder Stability
C
Shoulder Stability Series
Complete 1 set of each exercise: Overhead Happy Plate Stability Walk x 20yd (Fwd)/ 20yd (Bwd) Timed Hang x 30 sec All 4's Turnovers x 5 reps/ side
D1
Dynamic Back Squat
4 x 3 @ 60 %
D2
Banded Kettlebell Swing
4 x 10
E1
Neutral Grip Dumbbell Press
4 x 5
E2
Ring Rows
4 x 12
F1
DB Step Up
3 x 12
F2
Face Pulls
3 x 10
F3
Physio Ball Hamstring Curl
3 x 15
G1
Cable Cross Body Anti-Rotation
3 x 16
G2
Banded Side Bend
3 x 24
G3
Medicine Ball "Same Arm, Same Leg" Deadbug
3 x 30
Recovery
H
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
A1
Rear Foot Elevated Hip Flexor Stretch
2 x 30
A2
Half Pigeon Stretch
2 x 30
A3
Fire Hydrants
2 x 12
A4
90/90 Hip Rotations
2 x 8
Upper Body Warm Up
B
Upper Body Warm Up 2
Banded Spider Walks x 10yd Arm Circle Series x 10 reps per position Banded Overhead Press x 15 Banded Lat Pulldown x 15
C1
Pitching Motion Shoulder Tubing
3 x 5
C2
Physioball Rebounders
3 x 3 @ 15
C3
PVC Pipe Pronation/Supination
3 x 20
D1
4 Cone Box Drill
2 x 4
D2
Lateral High Knee + SL Stability
2 x 6
D3
Band Assisted Split Rocket Jumps
2 x 12
A1
Rear Foot Elevated Hip Flexor Stretch
1 x 30
A2
90/90 Hip Rotations
1 x 8
A3
Half Pigeon Stretch
1 x 30
A4
Fire Hydrants
1 x 12
Lower Body Warm Up
B
Lower Body Dynamic Warm Up
Prep
C
Upper Body Warm Up
D
Power Clean
5 x 1 @ 70 %
E
Back Squat
3 x 1 @ 85 %
F1
Banded Bench Press
3 x 3
F2
Side Lying External Rotation
3 x 20 @ 5 lb
F3
Side Lying Internal Rotation
3 x 20 @ 5 lb
G1
DB SL RDL
3 x 16
G2
Chest Supported Dumbbell Row
3 x 16
H1
Hammer Curls
2 x 12
H2
Cable Tricep Extension
2 x 12
I1
Partner Physioball Plank Slaps
2 x 3 @ 10
I2
MB OH Sit Up Toss
2 x 8 @ 6 lb
I3
MB Side to Side Slam
2 x 10
Recovery
J
Cooldown
Stretch and hold 60 seconds for Each: Hamstrings Hip Flexors Piriformis Calves Quadriceps Groin Chest Tris
Matthew Esparza
Experienced athletic Performance coach with experience training Olympic, Professional, Collegiate, High School Athletes with the intention to help his athletes get to the next level or keep them at the highest level. Looking to continuously support his athlete and help them achieve their goals on the field.
Keep your Strength and Power during the season
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