i'm 13 and need to get in shape for baseball season how should i start?

Question

what workouts should i do besides the cages and just throwing the ball around,like lifting and running

Answer 1

I don't know how far out you are from your baseball season, but I've always used a plan where I start getting back into playing shape about three months before practices start.

During the winter and what not you can let the whole staying in shape thing slide as long as you're still hitting in the cage and off tees and playing catch at least three times a week.

But at about three months out it's time to get the body back into shape.

I usually start off by implementing a lot of the basics you already mentioned. Running is good to build up the stamina and endurance. I start off light with a few miles of light jogging about three times a week and mix that in with lifting weights once every other day. I try to do a lot of weights and other workouts that focus on the core and the legs. It's important to build up arm-strength but getting too bulky can limit your movement, so it's better to build good lean muscle than trying to get huge.

After a few weeks, I step up the running to a few more miles and I try to mix in some sprints. If you've ever played basketball and done one those line-to-line sprints with the push-ups at each line...that's a great exercise to shift in at this point. If the weather permits, I also try to get onto the field and do some running of the bases. I know it doesn't seem like a good workout, but just to get your body in sync with the feeling of running the bases early helps...I'd also put a lot of emphasis on strengthening the legs at this point. Strong legs are very important no matter what position you play.

After awhile of that I really get intense with the throwing. Lots of long-toss and lots of hitting off the tee and soft-toss for the hand-eye coordination. Tons of sit-ups and crunches and that type of stuff to continue toning the core and getting yourself in the best playing shape possible. It's also important, if you can, to increase your mobility and flexibility at this time. You've been working out solidly for about two months and you know what your body can and cannot do. Now is when you implement something like yoga. I'm not talking about putting your legs behind your head or anything, just some beginner stuff. If you can increase your range of motion and flexibility it will help prevent injury as the season drags on. It doesn't have to be a big part of your workout, but I'd at least consider it. It's prevented plenty of injuries.

Finally, with about a three weeks before practices start, I really kick it up. Running should be everyday at this point, not necessarily as far...b/c your stamina should be built way up...but at a faster pace and with more intensity. The long-toss and live hitting should be going full-tilt. If you're an infielder this is a good time to implement both basketball and football exercises for foot-work. It will get you shuffling your feet so that you can move quickly to the ball. If you're an outfielder this is the time when you need to be practicing shagging balls in different directions and acclimating yourself to the outfield grass...unless your school has tons of money, the outfield is going to be different every year...new bumps and holes and whatnot.

If you stick with this routine and combine it with a relatively healthy diet (you're 13 so I'm not expecting you to go full-bore on the diet) you'll be well on your way to getting into great playing shape.

As everyone suggested, always stretch before and after every workout, it gets the muscles used to what's going on and saves you a lot of wear and tear down the road.

Also, if you have a couple of buddies who are into getting into shape as much as you are...set up a plan together. It's a lot easier to do this if you have a bunch of guys who are committed. I used to have two friends who would join me and every year once February hit, we went into our "Baseball Boot-Camp" mode to get ready and it worked out pretty well every year.

The hardest part is doing it and staying at it.

Good luck and I hope it works.

Answer 2

The good thing about baseball is that you don't necessarily need to have bulk muscles. Most ball players have strong legs, forearms, triceps, and lats. You don't need biceps or a six-pack but in the long-run, those could help. Just run or jog daily so you can lose the weight. Then start adding some leg exercises and tricep workouts with LIGHT weights but A LOT of reps. This helps to keep your muscles strong but FLEXIBLE and less prone to injury. Good luck!

Answer 3

Well as long as you're throwing thats good, but try doing long toss (if you have room) as far as lifts go just some little 5 pound weights and working out your shoulder will help. I did a series of those workouts in the off season from my freshman year to now my junior year and my velocity went from around 60 mph, and now it is consistently 84 mph, so they really help for pitching.

Answer 4

Well everyone pretty much has the right idea here, but a lot also depends on what position you play (or plan to play later in life). Obviously cardiovascular regimes are a top priority. Doing a combo of suicide runs (wind sprints) and long distance running is a good start. If you have access to an eliptical machine I would highly recommend that so you aren't putting unwanted pressure on your ankles and knees. Weight-lifting is good to a certain extent, at the age of 13 I CERTAINLY wouldn't go overboard with the weights!!! You can get those heavy duty elastic workout bands (the ones you put around a door knob) and work your arms that way. Once again if you have access to gym equipment I would stick to machines that makes you work against resistance NOT dead weight! This will ensure a stronger throwing arm and not injure your muscles, tendons, ligaments etc... in the process. When working on throwing, simply play catch with someone. Start off at a close distance and every 15-20 throws back up a few feet. The MOST important thing is to not over do it throwing. Don't start off by throwing the ball long distances or hard!!! You'll end up with tendonitis and that's an injury that can nag at you for a LONG time. Same as when you hit the batting cages, don't swing like a madman, take easy swings and work on your mechanics. I would even start off on a tee and work on your swing that way, before taking to the cages. We had to work off a tee in the minor leagues (unfortunately I injured my back and never went any further). When I was your age I even went to a local college and begged the coach to let me practice with the team. If you are near a Div. III school I would def. try that! Bigger schools probably won't take to the idea, but smaller schools probably will. You may have to have your parents sign a release stating they won't sue the school if you get hurt etc... They won't let you take part in all the practice areas, but they will let you run and do the workouts to get you in shape and ready for your season. If there isn't a college around, then try your local highschool. I will warn you that if you do this you are going to catch a lot of slack from players, but it's worth it and trust me, even though they will crack jokes they will respect your dedication. As you get older this rep will follow you and will weigh heavy with your future coaches. Beyond being a solid player coaches want someone who is determined and a leader. NEVER get smart or second guess your coach, especially in-front of the team. Doing all this and being persistant coaches at a higher level will help you and get you on the proper workout program. I will give you a VERY useful tip as far as batting that will get you extremely far. Learn to switch hit, you are 13, so it should be very easy for you to do (don't get me wrong it will take a lot of work, but when you are at the HS level it will pay off BIGTIME). Here's why... If you are right-handed then your predominant eye is your right eye. When you bat righty, where's your right eye? It's the furthest eye from the pitcher and ball. It takes a milisecond longer to pick up the rotation of the ball (in baseball that's an eternity). If you teach yourself to bat lefty, then your best eye is the eye closest to the pitcher and ball rotation. Former NY Mets head scout (Paul Barretta) taught me this at a young age and I got amazing results after I learned to switch hit. I am a righty and my power came from the right, but when I was in the position to just get a base hit or make contact I batted lefty and in HS batted .710 from the left side, compared to .540 from the right. I never hit a homer from the left side, but I drove in more runs (which obviously wins games). I hit 42 homers from the right side getting my first during the last game of my sophmore year. Trust me on this, it's a GREAT thing to learn!!!! Feel free to E-mail with any questions (use this e-mail - [e-mail], my name is Kevin). Anyone who reads this can e-mail me with any questions. I can help players at any level and love the game, so feel free. I still have a TON of contacts in various parts of the country. I know Paul Barretta is in Conn. and he assists young players. He will evaluate you and write a list of what you need to work on etc... He is no longer a scout, but is very big into helping young players. Goodluck in your upcoming career!

Answer 5

Run and stretch, if you're not sure how to stretch properly ask your parents or your coach, or even your PE teacher. Don't worry about lifing yet, that can wait until your a bit older.

Find a buddy to play catch with, work on trying to put the ball wherever he holds his glove. Contolling where you throw it is key. Most of all, have fun.

Answer 6

Start Slow!!!! Do walking at first then work your way up to a jog... eat right (But do eat) and just toss the ball around!! You will do great!!

Answer 7

run and weight lift helps the throwing arm and batting power.

Answer 8

You need full-body strengths for baseball. As far as running, sprints...the most you'll run at one is 360 feet.

Answer 9

well run/jog ever flippin morning of ur flippin life and then eat a WHOLE lot healthier if you need to get in shape for baseball than somehting is wrong with ur butte!!!!!!!

Answer 10

You need to stretch your muscles for a start. I think you're a bit young to be lifting heavy weights.