By Jeff Millet

Baseball and Softball require an athlete to be extremely explosive. Whether you are trying to hit home runs or throw a 95 mph fastball, you need to train for power.  

With only 8 weeks until the season starts, now is the time to direct your training focus into power mode. Today, I am going to share some of the exercises we use at Northcore Performance Training, to prepare our athletes to be explosive.

I should point out that we do these exercises in a calculated progression.  Training for power should not be the first phase of your training plan.  You must establish a strong base of strength and stability before working on power. Your body must be able to absorb force, as well as produce force.  Use the programs below at the start of your workouts, before you do your strength work. Good form, a solid base, and a progressive program are all critical for achieving maximum performance. Almost all of our clients came to Northcore specifically to get help in those areas.

Here is an example workout plan, with videos of each exercise below.

WEEK 1 & 2

Day 1 & 3, Monday, Thursday

Medicine ball chest pass -wall 2 sets 12 reps
Skater Hops 2 sets 10 reps (5 each side)
1/2 Kneeling Rotational Toss 2 sets 10 reps (5 each side)

Day 2 & 4, Tuesday, Friday

Medicine Ball Slams 2 sets 8 reps
1/2 kneel overhead Throw 2 sets 8 reps
Medicine Ball Shot Throw 2 sets 6 reps (each side)

WEEK 3 & 4

Day 1 & 3, Monday, Thursday

Med Ball Drop Chest pass 3 sets 8 reps
Pre load skater hops 3 sets 8 reps (4 each side)
Medicine Ball Side toss 3 sets 8 reps (4 each side)

Day 2 & 4, Tuesday, Friday

Med Ball Rotational Slams 3 sets 10 reps (5 each side)
Crow Hop Overhead Throw 3 sets 6 reps
Step Behind Med Ball shot 3 sets 6 reps (each side)


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