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Conditioning and Maintenance Workouts for Baseball Players

Follow these preseason conditioning and in-season maintenance programs to maximize your performance and minimize baseball-related injuries.

Preseason Baseball Conditioning

Ideally, begin your preseason conditioning 8 to 12 weeks before your season starts.

​Training Activity ​What to Do ​How Often
Flexibility ​

Baseball-specific exercises for:

  • Rotator cuff
  • Shoulder girdle
  • Forearm​
Speed and Agility​ 2 to 3 times per week ​

Exercises to build fatigue-resistant muscle and increase power in the rotator cuff, shoulder, girdle, and forearm; the core; and the lower extremity

  • Start with high reps, low intensity
  • Progress to low reps, high intensity
  • Vary reps and intensity, from exercise to exercise, to address endurance and power within the same workout​
3 to 4 times per week ​
  • Begin with a good cool down after each workout
  • For a more active recovery, institute cross-training or pool workouts 1-2 times per week​
1 full recovery day (complete rest) per week​

In-season Maintenance Training


​Training Activity ​What to Do ​How Often


Shoulder-specific exercises focusing on the:

  • Rotator cuff, all planes, especially internal and external rotation (with arm at side and at shoulder level)
  • Forearm and shoulder girdle (around shoulder blade)
  • Flexibility of internal rotation ​
2 times per week, but not before games or heavy practices​
  • Exercises for the core and lower extremity
  • Maintenance strengthening of Rotator cuff, all planes, especially internal and external rotation (with arm at side and at shoulder level)​
1 to 2 times per week, but not before games or heavy practices​


Contact Us

To schedule an appointment with a physician or other Sports Medicine expert, call
1-855-93-SPORT (77678).

UPMC Rooney
Sports Complex
3200 S. Water St.
Pittsburgh, PA 15203

UPMC Lemieux Sports Complex
8000 Cranberry Springs Drive
Cranberry Township, PA 16066

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