Welcome to the Offseason Conditioning Program
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Workout Guidelines
- Duration: 6 weeks, 3 sessions/week, 20 min/session
- Focus Drill: 10 minutes on either Throwing Technique or Fielding Posture
- Supporting Drills: Choose 3-4 from the list provided
- Personal Record (PR): If you beat your best drill time/rep count etc, describe it.
- Warm-up: 1-2 minutes light jogging (included in 20 min)
- Cool-down: 1-2 minutes stretching (included in 20 min)
- Rest Between Drills: 20-30 seconds
- Philosophy: Form and fundamentals over speed - quality reps matter most
Program Notes & Tips
- Fundamentals First: Throwing Technique and Fielding Posture form the foundation. 10 minutes per day on these skills develops muscle memory.
- Progression: Each week gets harder. New drills are added to challenge athletes progressively.
- Form Priority: Quality form is more important than speed or intensity. See Drill Library for detailed video demonstrations.
- Rest & Recovery: Rest days between workouts (Mon/Wed/Fri) are essential. Recovery builds strength.
- Hydration: Water before, during, and after workouts.
- Modifications: Injured players: modify or skip individual drills but complete remaining exercises.
- Consistency: Missing workouts affects long-term gains. Maintain 3x/week schedule.
- Parent Sign-Off: Parents verify weekly completion via online tracking form.
WEEK 1 (Nov 30 - Dec 6)
DAY 1 - MONDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Wall Sit - Back against wall, knees 90°, hold position
- Line Hops - Quick two-foot hops
- Wrist Flicks - Short wrist-only throws for spin
- Quick Feet Box Drill - 4-square fast footwork
DAY 2 - WEDNESDAY
FOCUS: Throwing Technique (10 minutes)
Supporting Drills:
- Dead Bug - Opposite arm/leg extensions
- Quick Feet Box Drill - 4-square fast footwork
- Forehand/Backhand Wall Work - Glove side and backhand reps
- Short-Hop Wall Drills - Catching short hops from wall
- Grounders Off Wall - Throw low to wall, field rebound
DAY 3 - FRIDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Dead Bug - Opposite arm/leg extensions
- Quick Feet Box Drill - 4-square fast footwork
- Forehand/Backhand Wall Work - Glove side and backhand reps
- Short-Hop Wall Drills - Catching short hops from wall
- Grounders Off Wall - Throw low to wall, field rebound
WEEK 2 (Dec 7 - Dec 13)
DAY 1 - MONDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Wall Sit - Back against wall, knees 90°, hold position
- Line Hops - Quick two-foot hops
- Wrist Flicks - Short wrist-only throws for spin
- Quick Feet Box Drill - 4-square fast footwork
DAY 2 - WEDNESDAY
FOCUS: Throwing Technique (10 minutes)
Supporting Drills:
- Plank Hold - Hold torso stable, elbows under shoulders
- One-Knee Throws - Kneeling throws focusing on arm path
- Dead Bug - Opposite arm/leg extensions
- Quick Feet Box Drill - 4-square fast footwork
DAY 3 - FRIDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Russian Twists - Rotate torso side to side
- Lateral Line Hops - Side-to-side hops
- Quick Feet Box Drill - 4-square fast footwork
- Forehand/Backhand Wall Work - Glove side and backhand reps
- Barehand Quick Catch - Rapid barehand wall catches
- Short-Hop Wall Drills - Catching short hops from wall
- Grounders Off Wall - Throw low to wall, field rebound
WEEK 3 (Dec 14 - Dec 20)
DAY 1 - MONDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Wall Sit - Back against wall, knees 90°, hold position
- Line Hops - Quick two-foot hops
- Wrist Flicks - Short wrist-only throws for spin
- Dead Bug - Opposite arm/leg extensions
- Quick Feet Box Drill - 4-square fast footwork
DAY 2 - WEDNESDAY
FOCUS: Throwing Technique (10 minutes)
Supporting Drills:
- Plank Hold - Hold torso stable, elbows under shoulders
- Skater Hops - Lateral single-leg jumps
- One-Knee Throws - Kneeling throws focusing on arm path
- Russian Twists - Rotate torso side to side
DAY 3 - FRIDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Dead Bug - Opposite arm/leg extensions
- Russian Twists - Rotate torso side to side
- Bird Dogs - Opposite arm/leg stability work
- Lateral Line Hops - Side-to-side hops
- Quick Feet Box Drill - 4-square fast footwork
- Forehand/Backhand Wall Work - Glove side and backhand reps
- Barehand Quick Catch - Rapid barehand wall catches
- Short-Hop Wall Drills - Catching short hops from wall
- Grounders Off Wall - Throw low to wall, field rebound
- Shuffle + Throw Wall Drill - Move laterally then throw
WEEK 4 (Dec 21 - Dec 27)
DAY 1 - MONDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Wall Sit - Back against wall, knees 90°, hold position
- Line Hops - Quick two-foot hops
- Lateral Line Hops - Side-to-side hops
- Wrist Flicks - Short wrist-only throws for spin
DAY 2 - WEDNESDAY
FOCUS: Throwing Technique (10 minutes)
Supporting Drills:
- Plank Hold - Hold torso stable, elbows under shoulders
- Skater Hops - Lateral single-leg jumps
- One-Knee Throws - Kneeling throws focusing on arm path
- Russian Twists - Rotate torso side to side
DAY 3 - FRIDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Russian Twists - Rotate torso side to side
- Bird Dogs - Opposite arm/leg stability work
- Carioca - Hip mobility cross-steps
- Quick Feet Box Drill - 4-square fast footwork
- Forehand/Backhand Wall Work - Glove side and backhand reps
- Barehand Quick Catch - Rapid barehand wall catches
- Short-Hop Wall Drills - Catching short hops from wall
- Grounders Off Wall - Throw low to wall, field rebound
- Shuffle + Throw Wall Drill - Move laterally then throw
- Reaction High Bounce - React to high, irregular bounces
WEEK 5 (Dec 28 - Jan 3)
DAY 1 - MONDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Wall Sit - Back against wall, knees 90°, hold position
- Line Hops - Quick two-foot hops
- Lateral Line Hops - Side-to-side hops
- Wrist Flicks - Short wrist-only throws for spin
DAY 2 - WEDNESDAY
FOCUS: Throwing Technique (10 minutes)
Supporting Drills:
- Plank Hold - Hold torso stable, elbows under shoulders
- Skater Hops - Lateral single-leg jumps
- Split-Squat Jumps - Explosive lunge jumps
- One-Knee Throws - Kneeling throws focusing on arm path
DAY 3 - FRIDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Russian Twists - Rotate torso side to side
- Bird Dogs - Opposite arm/leg stability work
- Carioca - Hip mobility cross-steps
- Quick Feet Box Drill - 4-square fast footwork
- Forehand/Backhand Wall Work - Glove side and backhand reps
- Barehand Quick Catch - Rapid barehand wall catches
- Short-Hop Wall Drills - Catching short hops from wall
- Grounders Off Wall - Throw low to wall, field rebound
- Shuffle + Throw Wall Drill - Move laterally then throw
- Reaction High Bounce - React to high, irregular bounces
WEEK 6 (Jan 4 - Jan 10)
DAY 1 - MONDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Wall Sit - Back against wall, knees 90°, hold position
- Line Hops - Quick two-foot hops
- Lateral Line Hops - Side-to-side hops
- Wrist Flicks - Short wrist-only throws for spin
DAY 2 - WEDNESDAY
FOCUS: Throwing Technique (10 minutes)
Supporting Drills:
- Plank Hold - Hold torso stable, elbows under shoulders
- Skater Hops - Lateral single-leg jumps
- Split-Squat Jumps - Explosive lunge jumps
- One-Knee Throws - Kneeling throws focusing on arm path
DAY 3 - FRIDAY
FOCUS: Fielding Posture (10 minutes)
Supporting Drills:
- Russian Twists - Rotate torso side to side
- Bird Dogs - Opposite arm/leg stability work
- Carioca - Hip mobility cross-steps
- Quick Feet Box Drill - 4-square fast footwork
- Forehand/Backhand Wall Work - Glove side and backhand reps
- Barehand Quick Catch - Rapid barehand wall catches
- Short-Hop Wall Drills - Catching short hops from wall
- Grounders Off Wall - Throw low to wall, field rebound
- Shuffle + Throw Wall Drill - Move laterally then throw
- Reaction High Bounce - React to high, irregular bounces