Off Season Training.

[Apoc]

I want/need as much advice as possible.

I think I know what I should be doing, but I'm always open for suggestions.

As of tomorrow I will be in the weight room (on my own time) working on my lower body Mon. & Fri. and on Tues & Thurs I will working on my upper body. I'll warm up on the treadmill for only 5mins, because I need to put on more weight, not lose.

Leg Workout
-squats with barbell
-hamstring curl
-leg press
-deadlift
-squats using bodyweight.

Upper Body
Tues.............................................T hurs
-DB Flyes...................................-Tricep X-tension
-Lat pull down..............................-DB Front Raise
-DB Bench press...........................-Pushups
-cable seated row.........................-Forearm curls
-Chin-ups....................................-DB Lateral Raise
-cable cross-over...........................-Sit-ups
-Back X-tension.............................-Body bridges

I want to be able to increase my velocity from the outfield but throwing indoors is doing absolutely nothing. At the indoor facility my team trains at (we share it with a soccer team) I would guess that wall-to-wall is 60 yards. My arm is never warm at 60 yards. I usually throw rainbows from the foul line all the way to the CF fence, then work myself in. Any tips or exercises I should be doing to help increase my velocity while indoors?




This may seem weird, but I don't like training with my rep team for the most part, because we literally do the exact same thing all the time. It feels as if I'm not learning anything...correct if I'm wrong.


Outfielders.
-50swings off the tee
-2 rounds in the cage (3 if you personally beg).
-practice fielding ground balls and semi-pop flys (we're indoors so the balls don't go that high)
-run to the wall and back 10 times (there and back counts as 1) and on the 2nd time back do 20 situps.


What else should I be doing during the off-season?

p.s. I'm 18.

[The Kid]

There's a drill for outfielders called the box throw. You set up an open cardboard box at each base. Next have someone hit a deep pop fly to you. Catch the ball and try to throw it into the open box at second base. Do this until you've thrown into the boxes at all bases, including home. This drill really helped me with my accuracy and arm strength.

[Street20]

It really depend on what position you play. Every baseball player needs to be as flexible as possible, starting with the legs. Not being being flexible and fully stretching all of the parts of your body will result in injury to either the area not stretched out or it may affect another part of your body you are putting weight upon.

A word of advice: All pitchers and outfielders should have the most leg strength on the team. They need the most throw power and having stronger legs, not upper body muscles, will aid to the power of your throw. I would not do so many upper body workouts and concentrate on the lower part of your body.

Also, the most important thing for a hitter to do is hit wiffles off of a tee. You should be hitting 150-200 every day. I know that that sounds like a lot, but it will increase your hitting talent a bundle.

[Pods fan 22]

allthogh i dont play baseball, i do wrestle. I see you only have pull-ups once a week, id do 3 reps of as many as you can every day, it will increase you strength huge. Also once my abs got realy strong, i found myself having more stanima, so find somewere to hang from, (unless you have the bench w/ leg holders) and hold weights while you do sit ups.

For calfs, go on the machine that you max out on 300, you stand on it and leave your heels of the side, when your shoulders are on the two things... no what im talkin about? that makes your calfs in great shape. Also, run, run, run. make shure you diet well too.

[The Kid]

There's a drill for outfielders called the box throw. You set up an open cardboard box at each base. Next have someone hit a deep pop fly to you. Catch the ball and try to throw it into the open box at second base. Do this until you've thrown into the boxes at all bases, including home. This drill really helped me with my accuracy and arm strength.

I also box during the off season.

[CarmelPitcher]

how much do u weigh and how tall are you, b/c baseball is not all about size.