advanced level

Baseball Workouts: Off Season Maintenance

Looking for off season baseball workouts and drills? Find the best weight training exercises and drills here.

The warm-up and cool down stay consistent.

The offseason begins with a three to four week period of active rest. This is a period of “no formal training” designed to allow players to recover physically and mentally from the competitive season.

It serves as a link from one year to the next. What players do during this phase will have an impact on how they perform the following year. It's been a long and difficult season.

Depending on the level of competition and how far a team advances in the playoffs, a team can play up to 180 games in 220 days, plus 4-6 weeks of spring training.

Players are physically and mentally exhausted at the end of the season. They have aches and pains, bumps and bruises, and lingering injuries that will take time to heal.

Use proper form. Take time to learn how to properly perform each exercise. Lifting weights effectively requires you to move through the entire range of motion without pain. The better your form, the less likely you are to injure yourself. If you can't maintain good form, reduce the weight, or the number of repetitions. Remember that proper form is important even when picking up weights or returning them to the rack.

If you're unsure whether you're performing an exercise correctly, seek advice from a personal trainer or other fitness professional.

Please consult with a doctor before starting any workout or fitness program. This is especially important if you haven't exercised in a long time, if you have any health concerns, if you're pregnant, or if you're an older adult. Please speak with your doctor to determine the amount of exercise that is appropriate for you.

Week 1

Rest day!

Rest day!

Rest day!

Rest day!

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