How to Get Ready for Baseball Season – Preseason Conditioning

Published by Trevor Theismann on 20th Jan 2020

The baseball season is about to resume. So, it is the right time to ensure you are in great shape for a fruitful season.

You’re a smart player – so you have been doing off-season training. But the off-season gains are going to mean nothing if you transition poorly into the season. In fact, the greatest mistake players make is training the same way regardless of the season.

Off-season training should definitely not be the same as in-season training. And, you have to learn how to effectively use the preseason period to make a nice transition between the relaxed off-season and the indulging on-season period.

So, What Exactly Does Preseason Conditioning Involve?

Like off-season and in-season training, the preseason conditioning involves strength and agility drills. Also, you will have to start prepping your shoulders for throwing through band work and other shoulder exercises. In addition, your arms need to grow through a long toss program.

Remember, warming up properly and recovery training should be a major focus as you approach the season.

In this article, you will find useful and actionable information on preseason conditioning.

Preseason Strength and Conditioning Drills

The off-season period is a great time to relax and recover from a strenuous season. However, if you do not engage in a training program, your body might go into a state called detraining. So, whether in winter break or summer break, you need to follow a strict training program that includes:

Weight training for body strength

Agility training for speed and endurance

As a baseball player, it is essential to focus on upper body strength. But while at it, do not take bulk for strength. You are better off strong and flexible, instead of too big to move. The point is, instead of focusing a lot on lifting weights, throw in some other body weight upper body exercises such as:

Pull-ups

Push-ups

Triceps dips

As much as you need upper body strength, you also need a strong core. A strong core builds a good foundation for rotational power. So, remember to do some abs and core exercises such as power turns.

Baseball does not demand as much speed and endurance as football. Still, you need to work on your legs. Talk to retired pro baseball players, and most of them will tell you they had to give up the game because of their legs.

Even as a hitter, you can improve your team’s performance by running faster. Legs need both strength and speed. So, strengthen them by doing wall sits, leg curls, squats, and deadlifts. Then, build your speed by going for runs and spending time on the treadmill.

Here, at KBANDS, we have an off-season strength training program that focuses on all key aspects – upper body strength, core, abs, and legs. The video below provides more information about the program.

Preseason Shoulder Training Drills

Shoulder strength and mobility are keys to performance and longevity in baseball. What better time to start working on the movement and stability of your shoulders than during the preseason?

As a baseball player, in a relaxed upright position, your shoulders should not be pulled forward. This posture indicates that you are overdoing chest exercises and need more back training. The ratio of upper back exercises (that focus on the shoulders) to chest exercises should be 2:1.

For shoulder mobility and range of motion, consider the following exercises:

Arm circles

Arm twists

Scapula floor slides

Rotator cuff stretches

Quadruped extension rotation

Side-lying windmill

Besides, shoulder strength and mobility positively influence your speed. Our bodies are designed in such a way that the faster your legs, the faster your arm.

If you are looking for an off-season or preseason shoulder training program, consider KB Powerbands. We have a modern shoulder progression and velocity program specially designed for throwing sports such as baseball.

Preseason Throwing Drills

Get ahead of the competition by utilizing throwing drills early. You can practice indoors, at a batting cage, or even in the field with a throwing partner.

Remember, throwing requires more than just arm strength. It also involves shoulder stability, shoulder strength, and the excellent foundation of a strong core. So, if you commit to an off-season throwing program, make sure it involves more than just tossing the ball.

One of the most effective throwing drills is long toss. And, the best time to start long toss practice is during the preseason, for two good reasons:

There’s little interference from games and practices

There's less wear and tear from game-related throwing

An excellent long toss program involves two phases:

Stretching-out phase: this stage involves a loose arm action that allows the arm to stretch. You allow the arm to throw as far as it can with minimum effort.

Velocity phase: after the arm has stretched now, you can work with a throwing partner.

Since your muscles have been adequately lengthened and loosen, you can generate stronger and faster throws. The goal of a long toss program is to gradually build arm strength by increasing the distance of your throws.

We recommend long toss training every day for as long your body is up to it. However, do not overdo it as it means you might need time off, which then translates to taking longer to find your rhythm.

Here at KBANDS, we have a long toss program, which we are going to discuss in detail in our next article. Combined with strength and agility training as well as shoulder training, this program will perfectly prepare you for throwing and pitching.

Warmup and Recovery

Before any kind of training, be it strength exercise or throwing drills, you have to warm up. Why? The first few days of exercise are going to be great. But as time goes by, you’ll start building up pain, soreness, and tension. A warmup helps prepare your body for physical performance. Therefore, adequate warmup decreases the chances you will tear a tendon or overstretch a muscle.

So, don’t be lazy – warmup before training.

Another critical aspect of any kind of training is recovery. All types of drills drain your energy and leave you soreness, pain, and tension in your muscles. But there are steps you can take to enable your body to recover quickly:

Quality sleep – quick recovery requires not just any sleep but quality sleep. So, make sure you invest in a good mattress and pillow and make your bedroom conducive for quality sleep.

Hydrate – strenuous workout dehydrates the body. So, make sure to drink lots of fluid after your training sessions.

Ice – if you are feeling sore, put an ice pack in the affected area. Or better yet, take the route professional athletes take and take an ice bath. Alternatively, you can try water contrast therapy, where you alternate between cold and warm water. The cold and heat dilate blood vessels enhancing blood flow, which is key to a quick recovery.

Massage – a professional masseuse knows the right movements to help relieve tension in your muscles. You should aim for a professional massage at least once a week.

Stretch out – stretching is a quick way to help your muscles relax and recover.

Active recovery – this involves natural and gentle movements, such as walk, jog, or bike ride, which help improve circulation. Good circulation helps transport waste products, oxygen, and nutrients, all of which help muscles repair and refuel faster.

Be sure to stay tuned on the KBANDS Training blog and YouTube channel for more informative content on baseball preseason, off-season, and in-season training.

So, What Exactly Does Preseason Conditioning Involve?

Preseason Strength and Conditioning Drills

Preseason Shoulder Training Drills

Preseason Throwing Drills

Warmup and Recovery

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