BSS | FEB | Pre-Season/In-Season

Please consult your physician prior to performing any baseball related activates.

WEEKLY SCHEDULE

Day 1 | Baserunning Day

Mobility Work - 10 min

• Walking Hip Openers (open/close gate)

• World’s Greatest Stretch w/ rotation

• Ankle Rockers (knee over toe)

Ladder Work - 15 min

• One Foot In (right & left)

• Two Feet In / Two Feet Out

• Ickey Shuffle

• Lateral In-In-Out-Out

• Ladder Pattern → 10-yard sprint exit

Jumps from Pitcher – 5 Yards - 20 min

• Static start jump (coach clap)

• Visual cue reaction jump "pitch"

Resistance Running - 15 min

• Band-resisted sprints with partner

• Partner band resistance with release

Day 2 | Glove Day

Warm-Up (10 minutes)

SECTION 1 – Lateral Quickness & Foot Speed (15 min)

• Lateral ladder shuffle w/ glove reach

• Cone slide & stick (3 cones, 5 yards apart)

• Partner mirror shuffle

SECTION 2 – Change of Direction & Reaction (15 min)

• 4-cone box break (coach call or point)

• Drop-step & redirect (5 yards)

• Ball drop reaction (field before 2nd bounce)

SECTION 3 – Game-Speed Athletic Movement (20 min)

• Shuffle → ground ball simulation

• Angle breaks (react to coach point)

• Competitive COD relay

Day 3 | Strength Day

Warm-Up (10 minutes)

SECTION 1 – Lower Body Explosive Power (20 min)

• Hex bar jump deadlifts (light load, max intent)

• Med ball squat jumps or vertical tosses

• Lateral bounds (stick landing)

SECTION 2 – Shoulder Stability & Arm Strength (20 min)

• Band external rotations (elbow at side or 90°)

• Straight-bar landmine press (or half-kneeling bar press)

• Band pull-aparts (overhand & underhand)

SECTION 3 – Forearms, Grip & Athletic Finish (20 min)

• Hex bar farmer carries (heavy, short distance)

• Wrist curls + reverse wrist curls (bar or band)

• Battle rope alternating waves or circles

Homework Day

Mobility & Core (15 minutes)

• Quadruped T-Spine Rotation 2x10

• Open Books 2x10

• 90/90s x10

• Worlds Greatest Stretch 2x10

• Planks x3 Max