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The Summer Ball Build

Built Not Born Performance

Baseball , Softball
Coach
Jack Hertz, MS, CSCS, USAW-L1

Summer ball for baseball and softball are extremely demanding seasons. You're just coming off your spring season, and now you're playing almost every day, traveling, practicing, barely recovering, and you have to do it for the entire summer? That is A LOT. Most athletes will either stop training altogether and show up in the fall physically under-developed and out-of-shape, or they'll train too hard and their performance on the field will plummet.

This program solves this problem.

The Summer Ball Build by BNB Performance is a 14-week sports performance program designed for baseball and softball athletes who want to continue getting stronger, faster, and more explosive throughout the summer while balancing the high demands of summer ball. Using the same training principles I implement with Division I athletes, this program blends performance, recovery, and long-term athletic development. Athletes can train to return to their schools better than before, while maintaining (if not improving) their on-field performance all summer long.

Inside the Program:

  • 4 Phases of Training across 14 Weeks
  • 2 Days per Week of Weight Training for Strength, Speed, & Power
  • 2 Days per Week of On-Field Speed, Change of Direction, and Conditioning Work
  • 1 Day per Week of Recovery Training
  • Warm Up & Post Training Protocols for each day
  • Exercise selection specific to baseball & softball
  • Video demonstrations & explanations of every exercise

This program provides an opportunity to separate yourself from the competition and train for the bigger picture while everyone else is just trying to get by and survive the summer. Regardless of your goals when the fall comes around, The Summer Ball Build can help you show up as a different athlete than the one at the end of the spring.

Playing baseball makes you better at baseball. But while everyone else is just playing... you could be building.

The Summer Ball Build by BNB Performance helps you do both.

$79
Get The Summer Ball Build
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Improve On-Field Performance
Playing isn't enough to get better at playing. You need to train the qualities that underly the skills of your sport. Get stronger so you can throw harder. Get faster so you can have a chance to beat out the routine grounder. Improve your speed, strength, and explosiveness so you can perform at your best on the field throughout the summer.
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Be Better Prepared for the Fall
Most athletes return to their school physically under-developed or completely burnt out. This program will allow you to improve your speed and strength, while keeping you physically and mentally fresh. Return to campus as a better athlete than when you left at the end of the spring, and a step ahead of your competition.
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Train While Still Playing Your Best
Train to improve your speed, strength, and explosiveness so you can play better now and be more prepared for the fall, without it coming at the expense of your on-field performance during the summer. Balancing of performance, recovery, and long-term athletic development.
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D1 Coach-Led
Follow a program created by an experienced Division 1 S&C Coach that use the same principles he has used to help baseball and softball athletes succeed at the D1 level and beyond.
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With You The Whole Summer
This program is 14 weeks long, lasting an entire summer and beyond for those that may need it. Regardless of when during the summer you start it, you'd have a high-quality training program designed to help you reach the next stage of your development.
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 5 days per week
Lifting 2x/week focused on speed, strength, & power. On-field Training 2x/week focused on speed, COD, and condo. Recovery x1/week.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
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Delivered through TrainHeroic
Train with coaches who push you, understand your goals, and keep you progressing.
Equipment
Required
Dumbbells/Kettlebells // Mini Resistance Bands // Medicine Balls // Field/Turf Access (40yd)
Recommended
Barbell // Safety Squat Bar // Large Resistance Bands // Cable Machine // Cones
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Sample Week
Week 1 of 14-week program
Sunday
Day 1 Speed Work

A1

Forward Skip w/ Arm Circles

1 x 20

A2

Backward Skip w/ Arm Circles

1 x 20

A3

Tall Side Slide w/ Flip

1 x 20 @ 20

A4

Knee Hug + Quad Pull

1 x 20

A5

Leg Cradle + Calf Scoop

1 x 20

A6

Kick Throughs

1 x 20

A7

Lunge w/ T-Spine Rotation

1 x 20

A8

Backward Lunge w/ Reach

1 x 20

A9

Alternating Lateral Lunge

1 x 20

B1

Glute Bridge + Single Leg Glute Bridge

1 x 10 @ 5

B2

Rocker Series (L/M/R)

1 x 3

B3

Supine Leg Swings

1 x 5 @ 5

B4

All-4s Groin Rocker

1 x 10

C1

A-Skip

1 x 20

C2

Straight Leg Skip

1 x 20

C3

Backwards Ankle Pogos

1 x 10

C4

Power Skip for Height

1 x 20

C5

Straight Leg Bound

1 x 20

C6

3 Hard Steps & Cruise

1 x 20

C7

5 Hard Steps & Cruise

1 x 20

D1

Repeat Broad Jump

5 x 5

D2

Half-Kneeling 1 Hard Step

3 x 3

D3

10 Yard Sprint

3 x 1

E1

Ankle Pogos for Height

3 x 10

E2

Power Skip for Height

3 x 5

E3

A-Switches

5 x 5

E4

Build up

5 x 30 @ 75, 85, 95, 95, 95 %

F

10 Yard Sprint

5 x 10

G

Steady-State Cardio

1 x 20:00

Monday
Day 1 Lift

A1

Straight Leg Raise

1 x 10

A2

Straight Leg Side Lower

1 x 10

A3

Supine Leg Swings

1 x 5

A4

Prone Scorpions

1 x 5

A5

Child's Pose to Cobra

1 x 5

A6

Side-Reaching Child's Pose

1 x 5

A7

Prone Alternating Swimmers

1 x 5

A8

Crab-Pose Reach

1 x 5

A9

Open Book

1 x 5

A10

Reverse Lunge w/ Reach

1 x 5

A11

Kickstand RDL & Reach

1 x 10

A12

3-Way Single Leg RDL (M/R/L)

1 x 3

A13

Ankle Pogos

1 x 20

B1

Mini Band 4-Way Step

2 x 5

B2

Seated 90/90 Rotation to Hip Lift Off

2 x 5

B3

DB Suitcase Carry or March in Place

2 x 30

B4

Pogos to Split Jump

2 x 3

C1

Reverse Lunge

3, 2, 2, 2, 2 @ 65, 80, 80, 80, 80 %

C2

Step Up Jump

3 x 3

C3

Iso Pick Up Push Up to T-Spine

3 x 3

D1

Bench Press

3, 2, 2, 2, 2 @ 65, 80, 80, 80, 80 %

D2

Medball Chest Pass to Floor

3 x 5 @ 10 lb

D3

Tall-Kneeling Shoulder CARs

3 x 5

E1

Chin Ups

3 x 5

E2

Single Leg RDL

3 x 4

E3

Child's Pose to Cobra

3 x 5

F1

DB Iso Sandwich Bicep Curl

3 x 10

F2

Rocker Series (L/R/M)

3 x 3

F3

Bench/Box Hip Flexor Stretch

Wednesday
Day 2 Speed Work

A1

Forward Skip w/ Arm Circles

1 x 20

A2

Backward Skip w/ Arm Circles

1 x 20

A3

Tall Side Slide w/ Flip

1 x 20 @ 20

A4

Knee Hug + Quad Pull

1 x 20

A5

Leg Cradle + Calf Scoop

1 x 20

A6

Kick Throughs

1 x 20

A7

Lunge w/ T-Spine Rotation

1 x 20

A8

Backward Lunge w/ Reach

1 x 20

A9

Alternating Lateral Lunge

1 x 20

B1

Glute Bridge + Single Leg Glute Bridge

1 x 10 @ 5

B2

Rocker Series (L/M/R)

1 x 3

B3

Supine Leg Swings

1 x 5 @ 5

B4

All-4s Groin Rocker

1 x 10

C1

A-Skip

1 x 20

C2

Lateral A-Skip

1 x 20

C3

Lateral Shuffle

1 x 20 @ 20

C4

Forward/Backward Shuffle

1 x 20 @ 20

C5

Carioca

1 x 20 @ 20

C6

Lateral 3 Hard Steps & Cruise

1 x 20

C7

Lateral 5 Hard Steps & Cruise

1 x 20

D1

Rotational Broad Jump

3 x 3

D2

Jog to Break Plant

3 x 3

D3

Sprint 5yd, Lateral Shuffle 5yd, Sprint Back

3 x 1

E1

L Bound

3 x 3

E2

Jog to Lateral Break Plant

3 x 3

E3

5-10-5 Shuttle

3 x 1

F1

V Jumps

3 x 3

F2

Carioca to Lateral Break Plant

3 x 3

F3

Backward Shuffle 5yd, Sprint Forward 5yd, X-Over Run 5yd

3 x 1

G

8-Cone COD Conditioning

3 x 3

Thursday
Day 2 Lift

A1

Straight Leg Raise

1 x 10

A2

Straight Leg Side Lower

1 x 10

A3

Supine Leg Swings

1 x 5

A4

Prone Scorpions

1 x 5

A5

Child's Pose to Cobra

1 x 5

A6

Side-Reaching Child's Pose

1 x 5

A7

Prone Alternating Swimmers

1 x 5

A8

Crab-Pose Reach

1 x 5

A9

Open Book

1 x 5

A10

Reverse Lunge w/ Reach

1 x 5

A11

Kickstand RDL & Reach

1 x 10

A12

3-Way Single Leg RDL (M/R/L)

1 x 3

A13

Ankle Pogos

1 x 20

B1

Groin Rocker + T-Spine Rotation

2 x 8

B2

Deadbug w/ Band Pull-Over Iso

2 x 5

B3

Front Plank w/ Kettlebell Slide

2 x 12

B4

Plate Reverse Lunge to Rotational Step Up

2 x 4 @ 10 lb

C1

Lateral Wall Overcoming Iso

3 x 6

C2

DB Lateral Lunge to Knee Drive

3 x 3

C3

Repeat MB Lateral Bound

3 x 3 @ 8 lb

D1

PVC Rotational Overcoming Iso

3 x 6

D2

Split-Stance Push-Pull

3 x 3

D3

Medball Side Toss

3 x 3 @ 4 lb

E1

Hamstring Bridge Switches

3 x 5 @ 10 lb

E2

Push Up to Opposite Toe Touch

E3

2DB Incline Row

3 x 6

F1

TRX Deep Squat

3 x 30

F2

1DB SL Bent-Knee Iron Cross

3 x 8

F3

Single Leg Hip Airplane

3 x 5

Friday
Recovery Lift

A1

Foam Roll

1 x 3:00

A2

Banded Hip Flexor Stretch

3 x 10

A3

Foot-Elevated Hamstring Reach

3 x 10 @ 10 lb

A4

Banded Pigeon Stretch

3 x 10

B1

Tempo Goblet Deep Squat

3 x 3

B2

Standing Hip CARs

3 x 5

B3

Plate Cossack Squat

3 x 5 @ 10 lb

C1

TRX Row to Seated Overhead Reach

3 x 6

C2

Medball Pec Stretch

3 x 30 @ 5 lb

C3

Low Shoulder External Rotation

3 x 12

D1

Standing Slider Hamstring Reach

3 x 5

D2

Slider Groin Reach

3 x 5

D3

Star Plank

3 x 30

E1

Deep-Squat Bicep Curl

3 x 12

E2

Tricep Exercise of Choice

3 x 8

E3

Grip Exercise of Choice

3 x 15

Coach
More from Built Not Born Performance
coach-avatar Jack Hertz, MS, CSCS, USAW-L1

As a Certified Strength & Conditioning Specialist and Division I Strength & Conditioning Coach, I’ve helped athletes become stronger, faster, more explosive, and more resilient using the same evidence-based methods I implement with Division I student-athletes every day.

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While everyone else is playing... you're building

Playing games makes you a better baseball player. Training the right way makes you a better athlete. Don't choose one or the other. Do Both.

Get The Summer Ball Build
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FAQs
Who is the training program for?
College and high school baseball and softball players that are playing summer ball but still want to train while they play so they can be fully prepared when they return to campus in the fall.
What if I cannot follow the program as it's exactly written out?
That's okay! Do your best but here are a few tips: 1. Do the Day 1 Speed Work and 1st Lift of the Week as early in the week as possible. The other two can happen later in the week. 2. Always do speed work before or at least 48 hours after a lift session.
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