Southern Express Baseball Bootcamp (13 and under) - Workout #2

Below is the workout I put my husband's 13 and under baseball team through just this afternoon.  We did not get through the entire workout listed below.  See how much of it you can get through in an hour, yourself.

WARM-UP:

*4 min. x Skaters 

*3 x Burpees @ top of ea. minute

SPEED WORK (“150m Repeaters”):

6 Rounds -

*150m Sprint

*50m Active Recovery (Speed Walk) w/in 30 sec.

METABOLIC CONDITIONING: (short length of field)

6 Rounds -

*40m Weighted Sprint (hold Dumbbell or Med Ball centered chest high) (run there)

*10 x Slam Squat Power Jump

*40m Bkwd. Weighted Sprint (run back)

*10 x Side-to-Side Uneven Push-Up (either Rolling MB P-U, or alternating Single-Arm DB P-U)

SPEED WORK:

4 Rounds - 

*150m Sprint

*50m Active Recovery (Speed Walk) w/in 30 sec.

MET CON:

4 Rounds -

*40m Weighted Sprint

*10 x Slam Squat Power Jump

*40m Bkwd. Weighted Sprint

*10 x Side-to-Side Uneven Push-Up

FINISHER:

5 Rounds -

*10 x Up-Down

*10 x Grasshopper

*10 x Lateral Broad Jump

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