Power Circuit Built for Baseball Teams

In order to repeatably produce high levels of power your muscles needs to have enough rest between repetitions.  This circuit is designed to fit the kind  of power needs we want to use in baseball.

  • Divide your players into groups of 4-8 per station.
  • Each station is 90 seconds long with a 30 second break between while the athletes rotate from one station to the next.
  • The rounds each last 6 minutes – perform 2-4 rounds depending on time you have and your timeline.

Station 1 – Medicine ball squat & throw

Divide the players into 2 and separate them 10-20 yards apart (depends on weight of the med ball).  Athletes take turns throwing the med ball then going to the back of their respective lines.  If you can ensure that each athlete throw the ball once every 20 seconds each player can get 4 quality throws.

Mb squat throw for distance

Station 2  – Battling Rope

Rotate athletes through this station where one at a time the athletes work for 5 seconds then drops the rope for athlete “B” who will start 5 seconds after athlete “A” ends.  If you have an interval timer it is a simple 5 seconds “ON” and 5 sec “OFF”.

With 4 athletes this means each player will have a 1:7 work to rest ratio which is more specific to baseball then most conditioning programs.  If you have more than 4 players don’t allow the 5 second break since it isn’t needed.  Ideally each player goes twice really hard for 5 seconds.

The kind of intensity you see in Under Amour commercials.

rope double

Station 3 – Kneeling Base Steals – “Waterfall”

Get athletes into a line with their right knee on the ground with their left foot planted into the ground.  The athlete at the front of the line starts the “waterfall” by sprinting hard to their left as if they are stealing second base.  Each  athlete starts their sprint 1 second after the athlete ahead of them starts giving it the “waterfall” effect.

Each athlete sprints hard for 10 yards.  This is between 4-6 steps for each athlete.

Following the deceleration of 10 more yards the athletes walk back the finish line which will serve as their starting line to sprint back, this time with the left knee down.

Timing is set off the first runner who will perform a ten yard sprint every 20 seconds so they can do 4 sprints during each station.

A benefit of doing the drill this way is that athletes get the benefit of seeing each other perform these drills and can hopefully improve mechanically.  That being said put a “good” runner at the start.

half kneeling sprint starts

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