Southern Express Baseball Bootcamp (13 and under)

My husband and brother-in-law (both former professional baseball players) coach a 13 and under travel baseball team, called the Southern Express.  Throughout the winter months (December through February), I will be putting the boys through a 45-minute bootcamp every Saturday.  The goal is to introduce them to sport-specific conditioning and to increase their overall strength, speed, and agility.

These little guys are just starting out with this kind of intense training, so expect a lighter version of my typical bootcamp.

Below is the workout breakdown from our first Southern Express Baseball Bootcamp:

WARM-UP:

*10-9-8-7-6-5-4-3-2-1 x Air Squat

*1-2-3-4-5-6-7-8-9-10 x Push-Up

SHORT PARTNER SPRINTS: (use width of track @ straightaway)

*1 to 10 Partner Count-Up of Sprints there/ back

P1: Sprint there/ back 1x

P2: Hold Plank

-switch

P1: Sprint there/ back 2x

P2: Hold Plank

-switch

....all the way to:

P1: Sprint there/ back 10x

P2: Hold Plank

-switch

FOUR CORNERS DRILL:

*Corner #1: 10 x Alternating Lunge Jump

Run to Corner 2

*Corner #2: 20 x Mountain Climb (R and L = 1)

Run to Corner 3

*Corner #3: 30 x Lunge Jump Squat

Run to Corner 4

*Corner #4: 40 x Mountain Climb

Run to Corner 1

FOUR CORNERS DRILL:

*Corner #1: 5 x Burpee

Run to Corner 2

*Corner #2: 10 x Knee-Slap Tuck Jump

Run to Corner 3

*Corner #3: 15 x Burpee

Run to Corner 4

*Corner #4: 20 x Knee-Slap Tuck Jump

Run to Corner 1