SLL Off Season Drills and Conditioning
Written by, Jessica Franklin, Elite Fitness Trainer 
During off season from little league baseball, players should focus on the following to stay conditioned for the next season: Agility, Explosiveness, Mobility, Strength,and Speed. This routine is encouraged for players to do, 3-5 times per week. Do all or most of the drills. If you feel sore the next day, lesson the reps or load (weight). This will help you stay conditioned through the winter, or even on a break (Vacation, etc). Parents are encouraged to do these with your players. Make sure to BREATHE during sets and at breaks in between.
Simple Workout for all ages:
WARM-UP
● Begin each session with a 5-10 minute warm-up. Walk or jog in place, at a slow speed to get your blood flowing for about 1-3 minutes. Swing your arms while you do this (slowly). Breath, and continue with small front kicks, and arm punches, slowly (1minute). Then continue with full body torso rotations, slowly, in each direction and 5-10 small squats. Finish with 10-20 jumping jacks or aim to do them for 1 minute or more!! Focus on form, breathing, and not speed in the warm-up.
● Exercise 1 (speed,explosive)
Sprinting in place/ side to side for more advanced
–HIGH KNEES-
1-5 Sets 20-60 seconds
*REST 1 minute between sets breathe *
● Exercise 2 (rotation power, speed, mobility, explosiveness)
Standing/ semi squat Twists –Use Base/softball bat or basketball or medicine ball, Stand against a wall in a semi squat position
Rotate at a quick speed back and forth with or without the weight.
Focus on a strong stance and tight core.
1-5 Sets 30-60 seconds each
*REST 1 minute between sets and breathe*
● Exercise 3 (Strength)
Push-ups Any variations for your fitness level (wall, incline, knees, standard)
1-5 sets, 5-25 reps each
Always try to advance your push-up level!!
*Rest 1 Minute between sets and breathe*
● Exercise 4 (Strength, explosiveness, plyometric training)
Squats with broad jump
Do 1-5 squats with or without weight (bat, medicine, or basketball) Then jump as far as you can forward (broad jump) landing softly. Turn around, repeat. 1-5 sets 5-10 reps
(One set is: 1-5 squats, one broad jump.)
*Rest 1 Minute between sets*
● Exercise 5 (Mobility, Strength) Equipment –Towel and chair
Towel slap/throwing Drill (Wrap a kitchen size towel around your throwing arm)
Throw and hit/slap the chair with the towel but do not let go of the towel. Pretend you are throwing a base/softball. Focus on a good throwing form, and leg stance.
1-5 Sets 10-20 reps Repeat on other side (Non Throwing arm)
*Rest 30-40 seconds between sets
Run in place or do Jumping Jacks for 1-2 minutes or treadmill run ½-2 miles at a steady pace. (You should be able to say your ABCs)
Cool-down and Stretch
Hold each stretch 30-40 seconds do not hyperextend or hold anything that hurts.
● Arm stretch (both sides)
Extend your right arm straight in front of your body then cross it over to the left side at shoulder height.Use your left arm to lightly push your right upper arm toward your left shoulder.
● Quad Stretch (both sides, may hold onto chair or wall)
Stand straight on one leg. If you are struggling to balance, use a wall/chair to help.
● Grab your non balancing foot with your corresponding hand, and pull upwards toward your torso. Keep your chest upright.
● IT band stretches, these are tricky but needed. Cross your left leg over your right leg at the ankle. Extend your left arm overhead, reaching toward your right side. You'll feel a stretch along your left hip.
● Forward bend stretch (aim to touch your toes)
Keep legs shoulder width apart, bend at waist and reach towards your toes till you feel a stretch (should not hurt), hold it there.
● Deep glute stretch (on floor) both sides
Lay on the ground, bend left lend, and cross your right over your left. Your right ankle should be placed about where your left knee is. Grab behind your left thigh, and pull your leg into your chest to feel the stretch.
● Full body stretch
Lay on the floor, on your back and stretch your arms and feet out, hold 30 seconds and repeat 2x
Nutrition
It is important for players of all ages to maintain a healthy diet. This means focusing on eating 7-15 servings of fruits and veggies, eating whole ancient grains, healthy carborhydrates, and lean protien sourced meats. The best way to achieve this is to have the entire family committed to eating healthy. Aim to eat 2-5 servings of fruit per day. The best way to do this is at breakfast time. Add berries to oatmeal, or a banana, have a smoothie with breakfast too! Aim to eat 5 or MORE– vegetables per day. Eat soup or salad with lunch or dinner, or have a fun snack with carrots and other raw veggies. Whole grains and other complex carbohydrates (oats, brown rice, whole wheat bread, whole grain breakfast cereals, sweet potatoes, potatoes, and beans), are great side dishes to each meal, and these are all healthy carborhydrates that are important for youth athletes. Lean proteins like chicken, fish, beans/lentils, Wild AK game meats, farm fresh eggs, yogurt and milk will help build strong muscles for this sport. Also include healthy fats like nuts, seeds, olive oil and avocado at one or two of their meals. Focus on drinking 8 ounces of water every hour your player is awake and avoid or limit, high refined sugars as much as possible,(pastries, sodas and candies). By following this suggested nutrition plan, your young player will see results they are working hard in combination with this exercise routine. It will help them stay conditioned for base/softball too. This will build a strong body, mind, and the drills and conditioning routine they are working hard on will have better results. When they eat healthy, they will be able to maintain the exercises, improve them, and practice them without burn out and be ready for the next season of base/softball.
Written by, Jessica Franklin, Elite Fitness Trainer 