Complete Guide to Strength Training for Youth Baseball Players

Benefits of Strength Training for Youth Baseball Players

Strength training isn’t just about bulking up for the next youth travel ball season. It’s a way to elevate your game while developing the mental and physical discipline you need to have on every play. Think of strength training as an investment in a future filled with power, speed, and endurance. But it can teach you life lessons along the way about setting and achieving goals, sharpening your focus, and knowing that you’re an important part of a winning team.

From throwing better fastballs and stealing a base to diving catches and beating out throws, strength training can improve agility and power in your baseball performance as your family cheers you on from the stands. But the benefits extend far beyond the field. Strength training helps prevent injuries by building stronger muscles and bones. It also boosts confidence and mental toughness, essential qualities for any student-athlete.

Other benefits of strength training for youth baseball players include:

• Better balance and coordination: Strength training exercises often require core engagement and stability, which can improve balance and coordination on the field.
• Increased metabolic rate: Building muscle mass can boost your metabolism, helping you burn more calories even at rest.
• Reduced risk of chronic diseases: Strength training is associated with a lower risk of developing chronic diseases such as heart disease, diabetes, and obesity.
• Improved mental health: Regular exercise, including strength training, has been shown to reduce stress, anxiety, and depression.
• Boosted self-esteem: Achieving fitness goals through strength training can significantly enhance self-confidence in all aspects of life.

Myths & Misconceptions of Strength Training

There are three main misconceptions about strength training that can make your investment in the time more worth it. No one loves doing repetitive tasks every day. And strength training takes time to see results. We get that. Just like hosting some of the best travel baseball teams in the world doesn’t happen overnight, the same is true for improving your strength.

Myth One: Strength Training Is Only for Older Athletes

The truth is, that starting strength training at a young age can lay a solid foundation for future athletic success. It develops more than just strength in the body. Strength training develops lifelong good habits for fitness and mental acuity.

Myth Two: You Should Only Focus on Sports-Specific Training

Strength training complements baseball skills by building overall strength, power, and endurance. Sports=specific training tones the muscles correctly to make movements fluid and more effortless. 

Myth Three: Strength Training Is Boring

With the right guidance and variety, strength training can be fun and engaging for young athletes. There are countless exercises and workout routines to keep things interesting and challenging. We’ll show you how to change things up!

Consult With Your Child’s Pediatrician

We cannot stress this enough. Consulting with your child’s pediatrician is vital ahead of starting any strength training program. The physician knows your child’s health history and has the expertise to monitor your child’s progress.

Here are some questions to ask your child’s pediatrician about strength training.

Is my child physically ready for strength training? This question will help determine if your child’s body is developed enough to handle strength training as something new.

What are the potential benefits and risks of strength training for my child’s age? Understanding the pros and cons of strength training.

Are there any specific exercises or programs you recommend? Your pediatrician may have suggestions based on your child’s development and goals. 

How can I ensure proper form and technique to prevent injuries? Safe and effective strength training relies on correct form.

What are the signs of overtraining or injury that I should look for? Knowing the warning signs can help you monitor your child’s progress and address any issues promptly.

How often should my child engage in strength training? The pediatrician will understand what rest periods must happen to make sure your child has adequate rest in between workouts.

Should I consider a certified strength and conditioning coach for my child? If you feel your child needs additional guidance, your pediatrician can provide recommendations.

What about my child’s mental health? Your active youth baseball player has a busy schedule. You should understand the signs of burnout or being too busy.

Another point here is that strength training should not cause pain. If your child starts to feel pain beyond what muscles should feel as they tighten and grow stronger, stop the training immediately and consult with your child’s pediatrician.

Age-Appropriate Strength Training

Your young athlete is just starting to develop into an adult. By the time youth travel, baseball has become part of their active lifestyle. Strength training for young athletes can create a solid foundation for future athletic success. It’s very important to start slow at this age because developing bodies are going through many gradual changes at this time in their lives.

The focus should be on bodyweight exercises, resistance bands, and light weights. These allow for controlled movements and help build strength without putting excessive strain on young bodies. It’s essential to prioritize proper form and technique over lifting heavy loads. Start with smaller weights and fewer repetitions to build strength gradually over time.

 Now is not the point in your young athlete’s life to risk an injury. Remember, the goal is to create a solid base for future athletic development, not to build bulk. After a year or two, your youngster might have different priorities other than youth travel baseball, and that’s okay. You have given your child a trial run to see what they want to participate in and continue with as they grow! We’re happy to help with this in any way we can.

Upper Body Exercises

Upper body strength exercises focus on the arms, shoulders, and upper back. These four exercises utilize body weight as the resistance. Remember, fewer repetitions are appropriate at this point!

Push-Ups

1. Start in a plank position with hands shoulder-width apart.
2. Lower your body towards the ground until your chest nearly touches the floor.
3. Push back up to the starting position.
4. Begin with 10 push-ups and work your way up from there.
5. For beginners, start with knee push-ups and gradually progress to full push-ups.

Plank

1. Start in a push-up position with your hands directly under your shoulders.
2. Lower your forearms to the ground so your weight is supported by your forearms and toes.
3. Keep your body in a straight line, engaging your core, glutes, and legs.
4. Hold the position for as long as possible, aiming to gradually increase your time. Thirty seconds is a good starting point.

Pull-Ups

1. Find a pull-up bar.
2. Grab the bar with your hands over the bar and not under.
3. Pull yourself up as high as you can, aiming to bring your chin over the bar.
4. For beginners, start with five reps going as high as you can. Eventually, you’ll get higher.

Bicep Curls (with light weights or resistance bands)

1. Stand with feet shoulder-width apart, holding light weights or resistance bands in each hand.
2. Bend your elbows and curl the weights or bands toward your shoulders.
3. Lower the weights or bands back down to your sides.
4. Start with 10 to 20 reps to see how things feel.
5. Remember, lighter weights at this point. We recommend no more than 3 to 5 pounds if you’re using free weights.

Lower Body Exercises

Lower body exercises focus on the legs. The idea is to have better power for running and fielding.

Lunges

1. Stand with feet shoulder-width apart.
2. Step forward with one leg, lowering your body until both knees are bent at a 90-degree angle.
3. Keep your torso upright and core engaged.
4. Push off your front foot to return to the starting position and repeat with the other leg.
5. Try 10 to 15 repetitions to begin.

Calf Raises

1. Stand with feet shoulder-width apart, holding onto a wall or chair for balance if needed.
2. Rise up onto your toes as high as possible, then lower back down.
3. Consider 20 reps total to start.
4. For added challenges, hold light weights in your hands.

Step-Ups

1. Find a sturdy step or box.
2. Step up onto the step with one foot, driving through your heel.
3. Bring the other foot to meet the first on the step.
4. Step back down with the same foot you stepped up with, then the other.
5. Try 20 reps to start.
6. Repeat, alternating legs.

Glute Bridge

1. Lie on your back with your knees bent and feet flat on the floor.
2. Drive through your heels to lift your hips off the ground, creating a straight line from your shoulders to your knees.
3. Hold at the top, then lower back down
4. Try 10 reps to start to see how this feels.

Your youngster can also try jogging, jumping rope, and bicycling as lower-body exercises. But, again, start slowly and work up to more rigorous routines.

Core Exercises

Core muscles are those in the abdomen, like the diaphragm and abs. Core exercises also have benefits for legs as many core exercises engage the thigh muscles.

Bicycle Crunches

1. Lie on your back with knees bent and hands behind your head.
2. Bring your right elbow to your left knee while extending your right leg.
3. Alternate sides, mimicking a bicycling motion.
4. Start with 15 to 20 reps.

Sit-Ups

1. Lay on the floor with knees bent and feet flat. A mat is preferable here.
2. Put your hands behind your head with elbows pointing straight up into the air.
3. Try to sit up to bring your elbows to your knees.
4. Consider putting your toes under the edge of a sturdy object, like a table or chair.
5. Try 10 reps to start.

Leg Raises

1. Lie on your back with your legs extended and arms by your sides.
2. Raise your legs towards the ceiling, keeping them straight.
3. Lower your legs back down without touching the ground.
4. Start with 10 reps.

Bird Dog

1. Start on your hands and knees.
2. Extend your right arm and left leg simultaneously, keeping your body balanced.
3. Hold for a few seconds, then switch sides.
4. Try 10 reps to begin this exercise.

Strength Training Routine

Now, we’ll dive into a strength training routine for your youth baseball player. Remember to prioritize school over athletics. At this stage, baseball players should love the game as a part of their lives. But academics should always come first in a student-athlete’s time.

Other tips with a strength training routine:

• Time management: Create a schedule that allows for both academics and training.
• Listen to your body: If you’re feeling overwhelmed or exhausted, take a break.
• Quality over quantity: Focus on performing exercises with proper form rather than simply completing a high number of repetitions.

Sample Weekly Strength Training Routine

Remember to consult with a pediatrician or qualified coach before starting any new workout regimen. Always start and end with stretches. Maintain hydration during the workout, too, so your muscles have time to recover.

• Monday: Strength Training
  • Focus on the upper body: push-ups, bodyweight rows, shoulder shrugs, bicep curls, and tricep extensions.
• Tuesday: Rest or Active Recovery
  • Light cardio, stretching, or yoga.
• Wednesday: Strength Training
  • Focus on the lower body: squats, lunges, calf raises, step-ups, and glute bridges.
• Thursday: Rest or Active Recovery
  • Light cardio, stretching, or yoga.
• Friday: Core and Flexibility
  • Plank, bicycle crunches, Russian twists, leg raises, bird dog, and Superman.
• Saturday: Active Recovery or Light Sports
  • Light baseball practice or other physical activity.
• Sunday: Rest

Safety Tips & Injury Prevention

Safety should always be a top priority for your youth baseball player. 

1. Warm-up: Before starting your workout, engage in light cardio and dynamic stretches to prepare your muscles.
2. Proper form: Ensure you’re performing exercises with the correct form. This prevents strain and maximizes effectiveness.
3. Gradual progression: Increase weight or repetitions gradually. Avoid pushing yourself too hard too quickly.
4. Listen to your body: Pay attention to your body’s signals. If you feel pain, stop and rest.
5. Rest days: Incorporate rest days into your routine to allow your muscles to recover.
6. Hydration: Stay hydrated before, during, and after your workout.
7. Cool-down: End your workout with static stretches to help your muscles relax.

Integrating Strength Training With Baseball Skills Practice

Remember, the goal of strength training is to put muscles to good use on the baseball field.

• Strength training as a foundation: View strength training as a base for building baseball skills. A strong core, powerful legs, and upper body strength will enhance throwing, hitting, and fielding.
• Skill-specific exercises: Incorporate exercises that mimic baseball movements. For instance, plyometrics can improve explosiveness, essential for running the bases or jumping for a catch. Upper-body strength is great for hitting harder and swinging faster.
• Consider your player’s position: Different positions require different strengths. For example, pitchers might focus on upper body and core strength, while infielders might emphasize lower body power and agility.
• Utilize the baseball field: Consider exercises like jumping jacks to enhance outfield moves when catching a ball against the fence or wall. Jogging around the bases can lead to better movements as players move around the diamond.

Get Stronger at Ballparks of America

Ballparks of America is a world-class youth travel baseball experience. If you have any questions or want to book your team for a tournament, contact us at Ballparks of America or call (417) 464-6333.