Design Yourself Strong Sports Performance

Baseball
Coach
Samantha Robbins

Our 16-Week Baseball Strength and Conditioning Program has everything you need to enhance your performance. We'll focus on all aspects of baseball performance, including arm care, mobility, and injury prevention:

  • A challenging 16-week program that progresses monthly to prepare you for your high school season
  • 4-day a week program that can be completed based on your schedule
  • Comprehensive program designed to improve strength, explosiveness, enhance throwing
    velocity, bat speed, base running and fielding agility
  • An integrated arm-care portion of the program to improve shoulder strength and reduce the risk of injury during your season.
  • Equipment Needed: Trap bar or straight bar, dumbbell, kettlebells, mini band, superbands, sled, medicine balls.
Features
4 sessions per week
Must use App app to view and log training
Program Training
Equipment
Recommended
Equipment Needed: Trap bar or straight bar // dumbbell // kettlebells // mini band // superbands // sled // medicine balls.
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Sample Week
Week 1 of 16-week program
Sunday
Week 1 Day 1

A1

Foam Roll with Softball

A2

Foam Roll chest/pec with softball

B1

Couch Stretch (Hip Flexors)

B2

Spiderman Stretch with groin stretch, thoracic rotation, and hip lift

1 x 5

B3

90 90 Hip Stretch

2 x 30

B4

Posterior Hip Mobilization

1 x 30

B5

Adductor Rock

1 x 8

B6

All Fours Rocking

1 x 8

B7

Kneeling Ankle Rocks

1 x 8

B8

Seated Wall Angels

1 x 8

B9

Back to wall Shoulder Flexion

1 x 8

B10

Birddog Holds Against Wall

1 x 30

B11

Leg Swings

1 x 8

C1

Toe Touch Squat w/ OH Reach

1 x 8

C2

Quad Stretch Reverse Lunge

1 x 4

C3

Lateral Lunge with OH Reach

1 x 5

C4

Single Leg Reach

1 x 8

C5

Scoops

1 x 15

C6

A March

1 x 15

C7

A-Skip

1 x 1515

C8

High Knees With Forward Travel

1 x 15

C9

Low Pogo + High Pogo

1 x 15

D1

Iso Acceleration Hold Against Wall

D2

Wall Drive Holds

D3

Wall Drive 1 Switch

D4

Wall Drive 2 Switch

D5

Arm Action 2 Switch

D6

Half Kneeling Starts

E1

Box Jump

E2

Deceleration Landing

E3

Kneeling Med Ball Slams

F1

Trap Bar Deadlift

@ 7

F2

DB Floor Press

3 x 8 @ 7

F3

Physioball Deadbug

3 x 8

G1

Sled Push

3 x 20

G2

Half Kneeling Cable Row

3 x 8

G3

Tall Kneel Press out

3 x 6

H1

Side Lying External Rotation

3 x 8 @ 2.5 lb

H2

Serratus Wall Slides

3 x 8

I

Sprint

1 x 8 @ 15

Monday
Week 1 Day 2

A1

Foam Roll with Softball

A2

Foam Roll chest/pec with softball

B1

Couch Stretch (Hip Flexors)

B2

Spiderman Stretch with groin stretch, thoracic rotation, and hip lift

1 x 5

B3

90 90 Hip Stretch

2 x 30

B4

Posterior Hip Mobilization

1 x 30

B5

Adductor Rock

1 x 8

B6

All Fours Rocking

1 x 8

B7

Kneeling Ankle Rocks

1 x 8

B8

Seated Wall Angels

1 x 8

B9

Back to wall Shoulder Flexion

1 x 8

B10

Birddog Holds Against Wall

1 x 30

B11

Leg Swings

1 x 8

C1

Toe Touch to Squat with Rotation

1 x 8

C2

Quad Stretch Reverse Lunge

1 x 4

C3

Lateral Lunge with OH Reach

1 x 5

C4

Single Leg Reach

1 x 8

C5

Scoops

1 x 15

C6

A March

1 x 15

C7

Lateral A March

C8

A-Skip

1 x 15

C9

Lateral A Skip

1 x 15

C10

High Knees With Forward Travel

1 x 15

C11

Lateral High Knees

1 x 15

C12

Lateral Shuffle

1 x 15

D1

Side Step with stick

2 x 5

D2

Side step continous

2 x 5

D3

side step continous hockey stop

2 x 5

D4

Crossover Stick

2 x 5

D5

Crossover side shuffle stick

2 x 5

D6

Crossover side shuffle sprint

2 x 5

E1

Lateral Bounds with Med Ball

3 x 6

E2

MedBall Side Toss

3 x 6

E3

Lateral Box Jump

3 x 6

F1

Goblet Squat

@ 7

F2

Ring Rows

3 x 8 @ 7

F3

Plank

3 x 30

G1

Crossover Step Sled Pull

3 x 20

G2

Half Kneeling Landmine Press

3 x 8

G3

Single Arm Farmer Walk

3 x 15

H1

Supine Ys

3 x 8 @ 2.5 lb

H2

Bear Hold Shoulder Taps

3 x 8

Wednesday
Week 1 Day 4

A1

Foam Roll with Softball

A2

Foam Roll chest/pec with softball

B1

Couch Stretch (Hip Flexors)

B2

Spiderman Stretch with groin stretch, thoracic rotation, and hip lift

1 x 5

B3

90 90 Hip Stretch

2 x 30

B4

Posterior Hip Mobilization

1 x 30

B5

Adductor Rock

1 x 8

B6

All Fours Rocking

1 x 8

B7

Kneeling Ankle Rocks

1 x 8

B8

Seated Wall Angels

1 x 8

B9

Back to wall Shoulder Flexion

1 x 8

B10

Birddog Holds Against Wall

1 x 30

B11

Leg Swings

1 x 8

C1

Toe Touch to Squat with Rotation

1 x 8

C2

Quad Stretch Reverse Lunge

1 x 4

C3

Lateral Lunge with OH Reach

1 x 5

C4

Single Leg Reach

1 x 8

C5

Scoops

1 x 15

C6

A March

1 x 15

C7

A-Skip

1 x 1515

C8

High Knees With Forward Travel

1 x 15

C9

Low Pogo + High Pogo

1 x 15

D1

High Knee 1 Switch Stationary

D2

High Knee 2 Switch Stationary

D3

High Knee Switch with Fwd Travel

E1

A-Skip

3 x 20

E2

Power Skip

3 x 20

E3

Accelerating High Knees

3 x 20

F1

Broad Jump

3 x 6

F2

Power Step-Up

3 x 6

F3

Tall Kneel Med Ball Chest Pass

3 x 8

G1

Goblet Split Squat

3 x 8 @ 7

G2

Push-Up

3 x 8 @ 7

G3

Wall Assisted Leg Lowers

3 x 8

H1

Single Leg Glute Bridge on Bench

3 x 10

H2

Chest-Supported DB Row

3 x 8

H3

Half kneel Ktb lift

3 x 6

I1

Side Lying External Rotation

3 x 8 @ 2.5 lb

I2

Supinated Wall Slides

3 x 8

J

Side shuffle Sprint

2 x 4

Thursday
Week 1 Day 5

A1

Foam Roll with Softball

A2

Foam Roll chest/pec with softball

B1

Couch Stretch (Hip Flexors)

B2

Spiderman Stretch with groin stretch, thoracic rotation, and hip lift

1 x 5

B3

90 90 Hip Stretch

2 x 30

B4

Posterior Hip Mobilization

1 x 30

B5

Adductor Rock

1 x 8

B6

All Fours Rocking

1 x 8

B7

Kneeling Ankle Rocks

1 x 8

B8

Seated Wall Angels

1 x 8

B9

Back to wall Shoulder Flexion

1 x 8

B10

Birddog Holds Against Wall

1 x 30

B11

Leg Swings

1 x 8

C1

Toe Touch to Squat with Rotation

1 x 8

C2

Quad Stretch Reverse Lunge

1 x 4

C3

Lateral Lunge with OH Reach

1 x 5

C4

Single Leg Reach

1 x 8

C5

Scoops

1 x 15

C6

A March

1 x 15

C7

Lateral A March

C8

A-Skip

1 x 1515

C9

Lateral A Skip

C10

High Knees With Forward Travel

1 x 15

C11

Lateral High Knees

C12

Lateral Shuffle

D1

Side Step with stick

D2

Side step continous

D3

side step continous hockey stop

D4

Crossover Stick

D5

Crossover side shuffle stick

D6

Crossover side shuffle sprint

E1

Rotational Power step Up

E2

Half Kneel Medball Shotput

E3

Rotational Broad Jump

F1

Kickstand Trapbar Deadlift

@ 7

F2

X Pull Down

3 x 8 @ 7

F3

Side Plank

3 x 15

G1

Lateral Lunge with Ktb to opp instep

3 x 20

G2

Y Hold Walkouts

3 x 8

H1

Slow Mountain Climbers with Sliders

3 x 30

H2

Hamstring Curls with Sliders

H3

Inline Cable Chops

I1

Supine Ys

3 x 8 @ 2.5 lb

I2

Bear Hold Shoulder Taps

3 x 8

16 Week Baseball Program