Strength Training for Baseball: A Free Off-Season Program for Kids and Student Athletes

TRAINING PROGRAM & EXERCISE VIDEOS BELOW

The off-season is where baseball players are built.

Not in games.

Not in showcases.

Not in endless batting cage sessions.

It is built in the months when young athletes can get stronger, move better, and develop the kind of physical foundation that makes the season feel easier, not harder.

At Mighty Oak Athletic, we believe every kid and student athlete should have access to high-quality strength training, even if they train at home.

So here is a free off-season strength training program for baseball that requires little to no equipment:

• Bodyweight

• A backpack filled with books

• A laundry detergent jug

• A towel

• A wall

• A floor

Simple tools.

Powerful results.

This program improves:

• Bat speed

• Throwing velocity

• Sprint speed

• Core strength

• Shoulder health

• Hip stability

• Reducing injury risk

And it builds something just as important: confidence.

Warm-Up (5–7 Minutes)

• Jumping Jacks – 2 x 30 seconds

• High Knees – 2 x 20 seconds

• Arm Circles – 10 each direction

• World’s Greatest Stretch – 5 each side

• Deep Squat Hold – 30 seconds

Strength Block A – Lower Body & Core

• Backpack Goblet Squat

3 sets x 8–12 reps

Builds leg drive for hitting and throwing.

• Reverse Lunge

3 sets x 6 each leg

Develops single-leg strength for sprinting and base running.

• Wall Sit

2 sets x 30–60 seconds

Improves leg endurance and posture.

• Front Plank

3 sets x 20–45 seconds

Creates core stiffness for powerful rotation.

Strength Block B – Upper Body Push & Pull

• Push-Ups

3 sets x 6–15 reps

Builds pressing strength and shoulder stability.

• Backpack Bent-Over Row

3 sets x 8–12 reps

Strengthens the upper back to support throwing mechanics.

• Face Pull with Towel

3 sets x 12–15 reps

Protects the shoulders and improves posture.

• Wall Angels

2 sets x 10

Restores shoulder mobility and control.

Strength Block C – Power & Rotation

• Jump Squats

3 sets x 5

Develops explosive lower-body power for sprinting and hitting.

• Rotational Chop

3 sets x 6 each side

Builds core rotation for bat speed.

• Single-Leg Balance Reach

2 sets x 6 each leg

Improves ankle, knee, and hip stability for cutting and fielding.

Conditioning Finisher (Optional)

• Mountain Climbers – 20s on / 40s off x 4

• Bear Crawl – 3 x 20 yards

• Farmer Carry – 3 x 30 seconds

Weekly Schedule

Ages 7–11

2 days per week – Full Body

Ages 12–18

3 days per week – Full Body

Why This Works for Baseball

Squats and lunges build the engine for hitting and throwing.

Rows and face pulls protect the shoulders and elbows.

Planks and chops transfer force from the ground to the bat.

Single-leg work improves speed, balance, and deceleration.

This is how kids become better athletes first.

Better athletes become better baseball players.

Learn Every Movement

All demonstrations are available in the Mighty Oak Athletic exercise library:

https://www.mightyoakathletic.com/exercises

And on our YouTube channel:

https://youtube.com/@mightyoakathletic9129

The Bigger Picture

Strength training for baseball is not about getting bulky.

It is about getting strong, fast, coordinated, and durable.

It is about building bodies that can:

• Swing harder

• Throw faster

• Run quicker

• Stay healthier

• Play longer

And it is about giving kids confidence in what their bodies can do.

The off-season is where the foundation is built.

Strong foundations create confident players.

Confident players perform better.

Healthy players get to keep playing the game they love.

That is the real goal of strength training for baseball.