In-Season Workout Plan for Baseball & Softball Players

Check out this in-season workout plan for baseball and softball players to ensure that they are maintaining their strength and staying healthy throughout the long season.

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If you need your hitters to establish a new on-deck routine, check out BR Premium's latest article on a 5 step solution to help your hitters on deck.

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Game Day Preparation for Baseball & Softball Players What is one thing players do before every game at every level? They play catch with a partner. But are they doing......

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How to Make Sure Your Player Receives Proper Nutrition During Those Long Weekend Tournaments

One of the best things you can do for your son or daughter during their weekend-long tournament is to keep them properly hydrated and energized. This doesn't mean loading them up on Gatorade and Red Bull but finding a healthy nutrition balance to make sure they are optimizing their performance. Keeping your player performing their best only takes a large cooler and a little planning ahead.

This article will illustrate the best food and drink combination to pack for your son or daughter and keep them playing at their highest level.

Food Selection

Food selection is extremely important, especially for long tournaments during hot summer months.  Small changes in food choices can lead to huge improvements in performance and recovery. For example, choosing foods that are rich in healthy fats such as tuna, almonds, and walnuts can help to drastically reduce inflammation in the body. This reduces muscle soreness allowing your player to bounce back game to game quicker.

Furthermore, eating high-quality protein sources like whey protein isolate, turkey/chicken, and eggs can provide high levels of the amino acid leucine which will aid in a quicker recovery.

Again, all this takes is a little planning ahead. Going through a fast food drive-through in between games not only is bad for nutrition but greatly impacts the players' performance and energy levels.

Here is a list of foods that you should keep in mind when prepping for the tournament:


Drink Selection

It’s imperative to consume an adequate amount of calories/energy from a variety of both fast and slow-acting carbohydrates. For a nutritious sports drink, I recommend Karbolyn Hydrate by EFX Sports.

It contains an ample amount of carbohydrates that elevate blood sugar quickly. This gives the player natural energy, while also providing the body with a proper ratio of electrolytes.

Pair this with proper amounts of water and you can ensure that your player maximizes their performance all weekend long.

Foods To Avoid

Try to stay away from feeding your athlete(s) foods that sit heavy in their stomachs or are calorically dense, while not providing adequate levels of nutrition.  Foods like candy, soda, chips, and peanut butter are not suitable for performance or recovery and can leave your athletes feeling sluggish and even nauseous, simultaneously leaving them without the right amount of calories and nutrients needed for optimal performance and recovery.

Tournament Meal Plan

Screenshot this picture for a quick reference!

All It Takes Is A Little Effort

Obviously, providing your athlete with a meal plan like this take time and effort. But consider this an additional investment into your child's development. We have no issue going out and buying the latest $400 bat if we think it's going to help our kid hit the ball farther.

If you have a cooler and one hour a week you can help provide a nutritious meal plan for your athlete so they don't skip a beat come tournament time.

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Building a Pitch Design Plan on a Budget

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Premium Contributor - Kyle Harris

Kyle Harris joined the BR Premium writing team full time in January of 2019. He currently is the owner of FITCorps online personal training, a Physical Education teacher, as well as a hitting/pitching instructor at Bob Harris Baseball School in Ohio.

Reach out to Kyle on Twitter: @hossjob

As a high school pitcher (I use that term very loosely), I developed a very good 12-6 curveball.  I coupled that curveball with an above average fastball that was straight as an arrow.

My philosophy was throw hard, change speeds with a slow curveball, throw hard again, throw my curveball as hard as I could down in the zone and it worked really well when I was on.  The problem? I was mostly “off”. My quasi-success, in spite of my bipolar mindset and erratic control, was due to accidental pitch design.

Back then, no one talked about pitch design or tunneling, but because I was able to do it accidentally I had two plus pitches that worked together synergistically

Pitch Tunneling

I was able to pair two above-average pitches that had opposite actions and effects. My arm slot was nearly identical for both pitches, as was the ball flight (referred to as “tunneling”).

Social Media

Today, if you’re researching, reading, or following social media, pitch design is very real, and highly discussed topic, that can get highly intricate with the use of technology and data.  It can also get expensive.

One of the best follows on twitter is Rob Friedman ( @PitchingNinja) who has made the masses well aware of pitch design, tunneling, and creating a complimentary pitch arsenal.

2018 PitchingNinja "I can't believe these are 2 pitches" Tunneling Award. ?

Kyle Hendricks: 87mph Sinker and 78mph Changeup. ?

— Rob Friedman (@PitchingNinja) December 20, 2018

Rick Porcello, Tunneling & Deception.

— Rob Friedman (@PitchingNinja) October 26, 2018

Kenta Maeda, 91mph Fastball & 85mph Slider, Overlay.

The hitter swung because:
1. of the excellent tunneling of the fastball and slider, and
2. it's Javy Báez

— Rob Friedman (@PitchingNinja) June 26, 2018


The Technology Takeover

The use of Rapsodo Cameras and Edgertronic Cameras allow coaches and pitchers to work together to design pitches by seeing spin rate, spin direction/axis, pitch velocity, movement profiles, and location, as well as hand position, arm position, and release point via 17,000 frames per second.

Coupling the use of these cameras allows for instant feedback and pitch design that pitchers can use to “tunnel” their pitches, making two or more different pitches seem like the same pitch for long periods leading up to entering the hitting zone.

The issue is these cameras cost $4,000 and $18,000 respectively.  Few training facilities, travel, high school, or even college programs can afford to drop $22,000 on pitch design alone. In fact, many cannot even afford the $4,000 it would cost to obtain a Rapsodo camera.

Small Budget Fix
**DISCLAIMER: Rapsodo is the official pitching spin tracking machine for Baseball Rebellion. This is for those who don't have it in their budget to afford one.**

Enter the Diamond Kinetics Pitch Tracker ($99), Hudl Technique app (free/premium $7.99/month or $45/year), and your smartphone (I’m betting you already have one).

Using these devices, we can record slow-motion video of our pitcher's release from behind the pitcher and plate, while the pitch tracker records and tracks velocity, spin rate, and spin direction.  For around $100, you can take images of your pitchers' pitches and overlay them on the Hudl app. After overlaying, you can see if the pitchers are releasing their various pitches in similar windows and also if they are traveling toward the plate in similar trajectories (pitch tunneling).  You can do all of this while you instantly record pitch spin rate and spin axis to see if fastballs and breaking balls will compliment each other.

For example, we have been recently using this format to transition three high school pitchers pitch repertoires, so that their respective pitches compliment each other.  Here is their breakdown using the Diamond Kinetics Pitch Tracker and picture/video.

Athlete 1 Pitch Profiles

-Fastball- Almost True Backspin. Above average velocity and spin rate.







- Curveball (Before)- Gyroscopic. Little to no vertical movement and slight lateral movement.







-Curveball (After) - 1-7.  Excellent vertical break. Slight lateral break




  • This athlete has a tremendous 4-seam fastball.  We used the Diamond Kinetics Pitch Tracker to track his curveball spin.  Originally, his pitch was gyroscopic and did not have much movement at all.  We developed drills that worked for him and we were able to develop an almost true 12 to 6 curveball (6:55) that had tremendous drop.
  • Our focus with him is to use his 4-seam fastball up in the zone.  Due to his high spin rate, his ball will have late life and appear to be faster than it actually is, almost appearing to rise.
  • By pairing this with a 12 to 6 curveball, he can begin learning how to “tunnel” these pitches for increased effectiveness.
Athlete 2 Pitch Profiles

-4-Seam Fastball (Before) - Above average velocity and slight lateral movement.






-2-Seam Fastball (After) - Above average velocity.  Significant lateral movement to arm side. Slight vertical movement.







-Curveball (Before) - Excellent vertical movement.  Slight lateral movement







-Slider (After) - Very late and good lateral movement (to glove side). Good vertical movement.








  • This pitcher originally relied on his 4-seam fastball. Although it was a decent pitch because it had some movement and had above average velocity, using the DK Pitch Tracker made us realize that switching to a 2-seam fastball and learning to use natural pronation with specifically placed pressure on the outside portion of the middle finger increased spin rate and spin axis.
  • These changes in spin resulted in tremendous arm side movement and also resulted in some vertical movement to his fastball as well.
  • His original breaking ball was a knuckle curve and is a very good pitch in and of itself.  We kept this pitch in his arsenal because of movement (1 to 7; 6:53), it has late-breaking action, and he has tremendous control of the pitch.   However, we also added a second breaking pitch to complement his fastball movement.
  • We designed a slider for this young man that broke 2 to 8 (8:03 on the diagram).  He has almost been able to get the exact opposite lateral movement when compared to his 2-seam fastball.  Our plan is to use these pitches together down in the zone because of their increased perception of movement when thrown low.


Athlete 3 Profile (Using Video & Pictures)

The goal with athlete 3 was to take two really good pitches (fastball and knuckle curve) and make them better by keeping his arm slot and release point more consistently similar.

He had a tendency to drop down his arm on his curveball and make adjustments with his release point. We are trying to “tunnel” his pitches to make them more difficult to pick up by the batter.

In this situation, we used slow-motion video and screenshots of that video to compare. Using the Hudl Technique App, we can overlay these videos (you can use iMovie as well), sequencing them to be at release simultaneously.


Slow motion video can be taken from catchers view, batters view, or from behind the pitchers.  Review these for release point, hand position, ball movement, and they can compare the flight of the pitch to enhance pitchers abilities to “tunnel” the pitch, making it harder for the batter to recognize and react to the pitches.


Below are sample pictures we took (Screenshots of the accompanying video) as he was working on replicating release point and armslot to further his ability to “tunel” these pitches.

This is to illustrate how effective a simple smart phone camera can be when designing pitches and working to replicate release. These pictures were screenshots of slow motion videos captured by an iPhone 6S.


The implementation of pitch design should be better thought out and programmed than simply having pitchers play catch trying out different pitches.

There is a combination of both art and science in pitch development and the use of technology and data can provide the information needed for coaches and players to actually create complimentary pitches that can be used to improve effectiveness.

The cost of pitch design doesn’t have to be $4,000-$20,000 either. It can be effectively done by using a smart phone, a video app, and a Diamond Kinetics Pitch Tracker.

For the grand total of $150 (if you already posess a smart phone), you can accomplish what the pros do at a fraction of the cost.  I promise you, the time and effort is low, but the rewards will be great and your pitchers and players will thank you for it.

Kyle Harris - MS-AES, MS-LA, NASM-PES

Bob Harris Baseball School - Group Training Coordinator, Technology Coordinator, &Pitching/Hitting Instructor

Baseball Rebellion - Premium Content Provider

Twitter: @hossjob


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Hitting Practice Plan: Load & Rotation

When it comes to hitting, we live in a world filled with mechanics and drills.  While there’s certainly a place for both of these, optimizing swing mechanics is essential. Because of this,  drills can be a great way to work on mechanics while getting a large number of repetitions completed in a short period.

The problem with station work and hitting drills is they are often mindlessly programmed, prescribed, and completed.

Often the players have no clue why they are doing the drill, thus leaving no imprint of relevancy in the mind of the player, leading to shallow focus and minimal performance carryover.  Moreover, the coach that perpetually plans the same hitting drills over and over again yet lacks a deep understanding on their merits perpetuates this slog, leaving both the player and coaches unfulfilled.

Develop Trust with Your Players

You can program, design, and plan high-level hitting practices that are drill centered, yet relevant.  The first step is developing a rapport with your players and establishing a clear line of communication describing what the goal of each hitting practice.

Players today don’t need you to tell them what, they want to know why. When we can demonstrate the 'what' and communicate the 'why', then we’re able to facilitate some buy-in.  The first step of this is conveying a clear cut objective for each hitting session.

This hitting practice plan focuses on two precise objectives and contains five hitting drills that are superset with five strength drills that compliment the goal of the hitting drill.

Learn for Your Players

As a coach, your team is your area of expertise.  We will lay out the practice plan and drills, explaining to them so you understand the purpose of each drill and have the ability to teach and demonstrate them to your players, as well as to communicate the objective of this hitting practice (load and rotation).

One of the most important aspects of coaching is always continuing to learn. You don't want to be the coach who has 20 years of one year experience. Those coaches get left behind quickly.

If you see a drill you like, don't just throw it onto your practice plan. Find out the 'why' and the 'what' of the drill and then implement it. I see too many practices where hitters are doing mindless, time filling drills that don't get the hitter better.

You can use your established relationship and rapport to differentiate how much of the information you relay to your team or individual players according to their ability to understand, apply, and problem solve.

How to Implement Stations

Each station has a hitting drill (A) and a strength movement that coincides with the goal of the hitting drill (B).

As mentioned before the primary goals of this hitting practice plan are:

  1. Developing and practicing the load
  2. Developing and practicing efficient and fast rotation.

Secondary goals include developing stability, core strength, and learning to control deceleration, but those subgoals can be your little secret.

The Plan

This practice plan is great because it addresses many of the weakness that youth and high school athlete struggle with when it comes to hitting and hitting mechanics, while also incorporating strength and movement exercises that will increase movement efficiency and strength.

Station 1

Station 1 Goals
Split Grip Half Turns Helps the hitter feel how the barrel is supposed to turn behind the body. Helps avoid hand push
Paloff Press Stabilize the core and helps with deceleration of the body
A) Split Grip Half Turns

B) Pallof Press

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Throwing Progression: An In-Season or Off-Season Alternative to Long Toss Program

Baseball coaches and players deal with many different issues when it comes to finding ways around inclement weather, small spaces, lack of facilities and time.

Sometimes youth, middle school, and high school athletes can have trouble controlling their effort level when throwing. Because of this, it can make it harder for coaches to make sure their players get the ample throwing time and distance they need.

There are several ways to complete a long toss program inside or in small places, but let’s focus on an alternative to long toss that may be more appropriate for youth athletes or athletes that lack physical, mental, or emotional control to properly perform long toss

Throwing Progression Objectives:


  • Chunking the skill of throwing (breaking down into smaller segments)
  • Strengthen the arm progressively to prevent injury & increase throwing performance
  • Improve mechanical efficiency
  • Develop a simple routine to prepare athletes for games and practice
  • Provide a template & environment to properly warm-up the upper extremity
Benefits of a Throwing Progression:


  • Great way to teach mechanics and break down the throwing motion
  • Great way to warm-up the wrist, elbow, & shoulder complex thoroughly
  • Great way to develop focus when throwing and prep the mind/body for game
  • Great way to strengthen the arm
    • Throwing progressions can be very easily adaptable and differentiated
  • Can be used in conjunction with long toss as a warm-up or as the initial phase of a long toss program
  • Can be used in lieu of long toss
  • Can be used in small places and with only a catch net (no partner)

Throwing Progression 1


  • Wrist Flips
  • Elbow Extensions
  • Arm Circles
  • Elephant Trunks
  • Flat Foot Quarterback Throws
  • Flat Foot Step-ins
  • Step-ins
  • Foot Work Throwing
  • Athlete should lead by stepping with glove side foot, then throwing side foot behind the glove side foot, then stride and throw

Throwing Progression 2

  • Wrist Flips on 1 Knee
  • Elbow Extensions on 1 Knee
  • 1-Knee Throwing
  • Flat Foot Throwing
  • Roll & Throw
  • Roll & Throw w/ Follow Through
  • Roll-Ins
  • Hop, Hop, Throw
Why Use a Throwing Program?

Using a throwing progression such as those outlined above, and in the accompanying videos, can provide the stimulus to needed to encourage adaptations in soft tissue that will help protect the arm and increase performance, while also providing for a framework to teaching proper throwing mechanics.

For a full arm care program to pair with your throwing progression, click here to read Baseball Rebellion's Lead Pitching Instructor, Dave Shinskie's arm care program for all levels.

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About the Author Kyle Harris joined the BR Premium writing team full time in January of 2019. He currently is the owner of FITCorps online personal training, a Physical Education teacher,......
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