Off-season Conditioning

This is a recommended off-season conditioning plan that each player should undertake to be able to be the best player he can be.

Printable workout schedule is hereOff season Conditioning plan

MADISON WEST

BASEBALL

Summer Workout

JUMP ROPE

Please select from the following below ( 5 different exercises (125 total)  for jump rope, 3 different exercises (75 total)  for abs and do ALL of the push ups (100 total)

Jump Rope

EXERCISE SETS REPETITIONS
2 Foot Up & Down 1 25
2 Foot Side to Side 1 25
2 Foot Front & Back 1 25
Right Leg only Up & Down 1 25
Right Leg Only Side to Side 1 25
Right Leg Only Front & Back 1 25
Left Leg Only Up & Down 1 25
Left Leg Only Side to Side 1 25
Left Leg Only Front & Back 1 25

Abs

EXERCISE SETS REPETITIONS
Crunches 2 25
Superman 2 25
Twists 2 25
Bike Peddling 2 25
Knife Jacks 2 25

 

UPPER BODY PUSH UPS

EXERCISE SETS REPETITIONS
Regular Push Ups 1 25
Diamond Push Ups 1 25
Wide –Hands Far Apart 1 25
Narrow- Hands Close 1 25

You will need a partner to workout with

Be sure he is as committed as you are. Sometimes, you will have to work alone but someone else, who will be as committed as you are, is a great way for you to push each other to do more.

Never miss a workout

Sickness or emergencies are of course reasons to miss your workout. However, to miss a workout with the idea of making it up later is not legitimate. Remember, any day you miss a workout….your opponent didn’t.

Everyday you must do something that will get you closer to your goals. Everyone has the same twenty-four hours in a day. It is how you choose to spend your time that makes all the difference in the world.

Baseball Workout Program:

  • Start throwing at a short distance
  • Move to throwing long toss (really stretch the arm out. Think to yourself “throw long not hard”)
  • Slowly move to long toss ( Get to at least 120 feet)
  • Work with a partner on proper positioning on ground balls and or fly balls.
  • Infielders- Work on short hops ( glove side, backhand)
  • Oufielders- work on 3 ball drill with your partner
  • Hit 30 baseballs from a tee (10 inside,10 middle, 10 away) (This is where you should be paying attention to your form and rotation.
  • Work in 30 soft toss with a friend (10 inside, 10 middle, 10 away) Make sure your position and rotation have remained the same.
  • Finally, take 1 round of 25 in the cage

Remember, I challenged everyone to get a little bit better and it starts today.  Nobody likes going 6-20 in a season and I hope we never go below .500 again.

What will you do to change this?

P.S. We will be testing for this next spring, please come into tryouts knowing the above information, with your body and mind in good shape.

Thanks!

Coach Greiber

Nutrition: Guys I know it’s easy to not eat healthy, however sooner or later it will catch up to you.  Please see some samples below for healthy eating tips.

Instead of trying to stuff yourself three times a day, it is much more useful to space your meals out into smaller portions 6 meals/day and can prevent the storing of body fat. Certain supplements also help baseball related activities.

Supplements:

Protein: Protein molecules make up certain enzymes and hormones and serve as important regulators in your body. They help maintain your blood pressure, blood sugar level, and your metabolism. Most protein foods of animal origin such as meat, poultry, fish, eggs, cheese, and milk, contain all of the essential amino acids and are therefore called complete proteins.

Multivitamin: For the human body to perform at its maximum potential, it must be fed a vast and complex array of vital nutrients.

Nutrition Plan:

Early Morning: Water & Vitamins

Breakfast: Cereal or Oatmeal Cheese Fruit (Banana, Apple) Multivitamin

Mid Morning: Fruit (Banana, Apple) Milk

Lunch: Sandwich (Whole wheat, Turkey or beef) Lettuce Cheese Milk

Mid Afternoon: Granola Bar Fruit (Blueberries or Rasberries) Low fat yogurt Milk Orange Juice

Workouts: 2 glasses of water

Post Workout: Fruit Protein (20-30 grams) Milk Cranberry Juice

Dinner: Chicken/Steak Vegetable (corn, beans, broccoli) Rice

 

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