off season workout

[redsoxdjs]

hi
I am wondering what kind of workout i should be doing for the offseason
I'm 15, I am about 6'1, 180 lbs, I can pitch but mostly play thrid base

thanks

[Charger567]

This is a workout schedule my AAU team gave me to do twice a week:

(x__) = Do the following __ times.

Arm Circuit (x2)
Pushups 20 Reps
Bench Dips 20 Reps
Protraction Pushup 20 reps

Leg Circuit (x2)
BW Squats 20 reps
Lunges 10 reps each leg
Ice Skaters 10 reps each leg
Split Squats 10 reps each leg
Squat Jumps 10 reps

Shoulder Circuit (x2)

Band Exercises 12 each motion (Band)
Clock drills x 12 each motion (3-5 lb. resistance)
YTW drills x 10 each motion (2-5 lb.)

Core (x2)

Russian Twists 25 each side
Straight leg raises 25
Frog kicks 30
Turtle rotations 30 each side
Back hyperextension 15

[GunEmDown10]

I am assuming you mean "on your own, away from your team"?

Honestly, at your age, eating well, working on cardio and your core strength is the best thing you can do in the off-season. If you play 8 months out of the year, you are already in decent baseball shape.

Some kids your age do to much, too early, and never give their bodies time to recover from your spring and fall seasons.

Limit cokes (soda)!!!!! Limit cokes, did I say limit soda????

Day one Core, Run, Eat, Sleep!
Day two, Repeat.

By the time HS tryouts or your Utrip, Super Series, AAYB or AAU gets ready to play, your body is rested and strong!!!

Just my .02's !!! GED10

[TG Coach]

hi
I am wondering what kind of workout i should be doing for the offseason
I'm 15, I am about 6'1, 180 lbs, I can pitch but mostly play thrid base

thanks

You should take two, three months away from throwing. You should be careful to give your arm and shoulder proper rest between seasons.

[MarinersFan51]

work out your legs go heavy and build as much strength as you can

upper body go with light and more reps to get good tone, if your a pitcher you dont want huge upper body

core as often as you can, abdomonal muscles are very import for pitching