This baseball performance session is built to sharpen agility, improve reaction time, and increase power so players stay game ready year round.
Led by a performance coach, the workout combines structured warm-ups, reactive drills, and upper-body strength work designed to build faster, stronger, and more balanced athletes.
Warm-Up & Activation
Athletes start with lateral pogo hops (10 yards down and back)
– Progressing from double leg to single leg hops to activate the hips, calves, and stabilizers.
The focus: foot control and balance. Moving the foot quickly without excessive knee or hip motion.
Agility & Change of Direction Drills
- Double-Leg Lateral Line Hops: 5 second bursts for fast, explosive feet.
- Power Shuffles: Drive off the outside leg for distance, not just speed.
- Speed Shuffles: Move as fast as possible, keeping feet wide and hips low for lateral quickness.
- Lateral Shuffle to Linear Sprint: Shuffle five yards, plant, and explode forward into a sprint.
- Reaction Progressions: Respond to โGo!โ calls or visual signals to simulate in game reaction demands.
These drills sharpen agility, balance, and reactive speed. This is essential for infielders, outfielders, and base runners who need to change direction on a dime.
Upper-Body Strength & Power
- Single Arm Dumbbell Rows: Build back and pulling strength for throwing power.
- Medicine Ball Rotational Throws: Train hip to shoulder force transfer. Key for bat speed and velocity.
- Strict Pull-Ups: Reinforce upper-body control and posture.
- Half-Kneeling Cable or Band Rows: Drive elbows fast while maintaining shoulder stability.
These movements build rotational strength and upper-body stability. The foundations of an explosive swing or throw.
Coaching Cues
- Stay low and wide to maintain athletic posture through all movements.
- React, donโt anticipate. The goal is to stay sharp under pressure.
- Prioritize form, speed, and control over volume.
Each drill reinforces real game movement and prepares players to perform with confidence in any situation.
Takeaway
Consistency wins.
When players commit to regular agility and power work like this, they stay fast, reactive, and resilient through every inning. In season or off!
