How Do You Prepare for Baseball Season?

Question

Alright I need to get warmed up for baseball season. I haven't played since last summer because I haven't had time with basketball and football and also it gets really cold here. What do I do to get my swing back?

I don't want to rush in and develop bad habits. How do I get back into form the fastest without developing bad habits?

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'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

Depending on what position you want to play, there are several tips practice scenarios that you could perform. The importance of fielding drills cannot be understated. Find a friend who can hit balls to you, on the ground and in the air to help your defensive skills. I would also recommend throwing drills. All this needs to be is a target, approximately 2 feet by 4 feet, which you will throw a baseball at it from distances of 90, 125, and 150 feet away.

In terms of general, all-purpose exercises, I would recommend running (to build endurance), swimming (to build endurance as well as to develop overall functional strength), yoga (to develop flexibility as well stamina), and calisthenics (for functional strength). I would always recommend against a young person doing excessive weight-lifting. In terms of batting, the most important muscles are your abdominal muscles and the muscles in your wrists.


Don't rush it, but make sure you do these everyday so that you are able to catch up on what you've forgotten.

Answer 3

Back to basics. Start hitting off the tee, then soft toss.

If it's good enough for David Ortiz, it should work for you too.

Have a great season!

Answer 4

Dont laugh...the Hit-a-Way.....I play in an adult baseball league and i use it before i leave for my games every week. Its a good warm up and helps hand to eye coordination.

Answer 5

Try batting cages and there are some good products such as the Mauer quickswing that can help. Worked for me.

Answer 6

try that derek jeter swing system or hit the batting cage with someone who can instruct you if your doing something wrong.

Answer 7

batting cages & lots of practice

Answer 8

the cages
weights
running
and good old drill
catch

Answer 9

If your a kid practice with you dad

Answer 10

i make sure my couch is good and comfy and i got lots of food in the fridge.