Edinburgh Baseball Club
Club Training
How each drill on the plan works: what to set up, what to do, and what to look for.
Band arm-care routine Video Six band exercises before every throw. This is the club arm-care programme, so it is the same every session. Easy · 8 min Everyone At home Catch play progression Structured throwing with a partner, building distance gradually. The base of every throwing programme. Easy · 15 min Everyone Long toss and pull-downs Throwing on an arc out to the distance your arm wants, then walking back in throwing on a line. Medium · 15 min Everyone Daily throwing programme The interval throwing warm-up, building the distance and the throw at each stage. Easy · 10 min · PIT011 Everyone Sprint starts Video Short sprints at full speed with full rest. Speed only improves when every rep is fast. Easy · 10 min Running Everyone At home Rotational med-ball throws Video Explosive side-on throws against a wall. Trains the hip-to-shoulder turn behind both throwing and hitting. Easy · 10 min Everyone Hitting Pitchers At home Dynamic warm-up Five minutes that raise the heart rate and take the hips, legs and shoulders through the ranges the session needs. Easy · 5 min At home Everyone Jog and hip mobility An easy jog to warm up, then two hip stretches that help with fielding, hitting and throwing. Easy · 6 min At home Everyone Split squats Video A single-leg squat for strength and balance in the legs and hips, the base of every throw and swing. Easy · 5 min At home Everyone Goblet squat Video A squat holding a weight at the chest, which keeps the body upright and teaches a good squat. Easy · 5 min At home Everyone Single-leg Romanian deadlift Video A hinge on one leg for the hamstrings and glutes, and the balance needed for pitching and fielding. Medium · 5 min At home Everyone Dumbbell Romanian deadlift Video A two-leg hip hinge with weights. Builds the hamstrings and glutes that power sprinting and throwing. Medium · 5 min At home Everyone Glute bridge Video Wakes up and strengthens the glutes, which drive hip rotation in hitting and pitching. Easy · 4 min At home Everyone Lateral lunge Video A side-to-side lunge for the hip and groin strength fielders need moving left and right. Easy · 5 min At home Infield Outfield Everyone Step-ups Video Single-leg strength using a step. Good for knees, hips and balance. Easy · 5 min At home Everyone Rear-foot-elevated split squat Video A split squat with the back foot raised. One of the best single-leg strength exercises. Medium · 6 min At home Everyone Trap bar deadlift Video A heavy lift for whole-body strength, safer for the back than a straight-bar deadlift. Medium · 8 min At home Everyone Back squat Video A barbell squat for leg and hip strength. Learn it with a coach or gym instructor first. Medium · 8 min At home Everyone Wall sit Video A held squat against a wall: leg strength and endurance with no kit. Easy · 3 min At home Everyone Push-ups Video Upper-body pushing strength with the trunk held strong, as in throwing. Easy · 4 min At home Everyone Band rows Video Pulling strength for the upper back, balancing all the pushing and throwing. Easy · 4 min At home Everyone Inverted rows under a table Video A body-weight pull for the upper back. Check the table first: it must not tip. Medium · 4 min At home Everyone One-arm dumbbell row Video A heavier upper-back pull, one arm at a time. Easy · 5 min At home Everyone Dumbbell bench press Video Upper-body pushing strength, with each arm working on its own. Easy · 6 min At home Everyone Half-kneeling one-arm press Video Pressing overhead from one knee, which makes the trunk work to stay steady. Medium · 5 min At home Everyone Pull-ups Video Body-weight pulling strength for the back and grip. Hard · 5 min At home Everyone Side plank Video Holds the body straight on its side. Strengthens the trunk that links legs to arms in every throw and swing. Easy · 4 min At home Everyone Dead bug Video Trunk control lying on your back: the arms and legs move while the lower back stays still. Easy · 4 min At home Everyone Bird dog Video Balance and trunk control on hands and knees. Good for the lower back. Easy · 4 min At home Everyone Front plank Video A held position on the forearms for trunk strength. Easy · 3 min At home Everyone Pallof press Video Resisting rotation: the trunk stays still while the band tries to turn you. Builds the control behind a strong swing. Easy · 4 min At home Everyone Copenhagen plank Video A side plank with the top leg on a bench. Strengthens the groin, which helps prevent strains. Medium · 4 min At home Infield Outfield Everyone Med-ball slams Video Explosive whole-body power: lift the ball overhead and slam it down hard. Easy · 4 min At home Everyone Broad jumps Video Jumping forward as far as you can and landing well. Builds the power for first steps and sprinting. Medium · 4 min At home Everyone Lateral bounds Video Jumping sideways from one leg to the other. Power for moving left and right in the field. Medium · 4 min At home Infield Outfield Everyone Kettlebell swings Video A fast hip hinge that builds power in the hips and hamstrings. Medium · 5 min At home Everyone Box jumps Video Jumping up onto a box. Power with a soft landing. Medium · 5 min At home Everyone Shuffle and sprint Video Three shuffles, then cross over and sprint. Like a steal break or a fielder's first move. Easy · 6 min At home Running Infield Outfield Everyone Turn and run, first to second Rounding a base and sprinting to the next. Practise the turn at speed. Easy · 6 min At home Running Everyone Brisk walk, run or bike Steady exercise for general fitness and recovery. Easy · 20 min At home Everyone Intervals: 30 s hard, 30 s easy Short hard efforts with recovery. Fitness for repeated sprints, like running the bases. Medium · 10 min At home Everyone Skipping rope Video Quick feet and fitness with a rope. Easy · 6 min At home Everyone Dynamic Warmup Dynamic Warmup for preparing the body, ligaments and the fast twitch muscles for the next couple of hours of baseball activity. Easy · 10 min Everyone Half-kneeling bottoms-up kettlebell press Video Pressing a kettlebell held upside down. The grip and shoulder work hard to keep it balanced, so the shoulder learns to stay steady overhead. Medium · 5 min At home Everyone Chin-ups Video Pulling up with the palms towards you. Builds the back, which works hard in throwing and swinging. Medium · 5 min At home Everyone Slow-lowering pull-ups Video Getting to the top of a pull-up and lowering as slowly as you can. The quickest way to your first pull-up. Easy · 4 min At home Everyone Renegade rows Video A row from hands and knees. Works the back while the trunk stops the body twisting. Medium · 5 min At home Everyone Chest-supported dumbbell row Video Rowing face down on an incline bench, so the back does the work and the lower back is spared. Easy · 5 min At home Everyone Half-kneeling landmine press Video Pressing a barbell up and forward on an angle. A shoulder-friendly press that suits throwers better than pressing straight overhead. Medium · 5 min At home Everyone Med-ball rotational scoop toss Video Turn away, then throw a med ball into a wall in front of you. Builds the hip-led rotation behind the swing and the throw. Medium · 5 min At home Everyone Med-ball step-behind rotational throw Video A side-on throw into a wall with a step behind first, like a fielder's footwork into a throw. Moves the weight from the back leg to the front and turns it into speed. Medium · 6 min At home Everyone Med-ball rotational shot put Video A rotational throw pushing the ball from the shoulder like a shot put. Trains the hips and trunk to drive the arm, as in a throw. Medium · 6 min At home Everyone Med-ball overhead throw Video A two-handed overhead throw into a wall. Power through the trunk and the front of the body. Easy · 4 min At home Everyone Med-ball wall balls Video Squat, then drive up and push a med ball high onto a wall. Leg power and fitness in one. Easy · 5 min At home Everyone One-arm kettlebell swings Video A kettlebell swing with one hand. Hip power, with the trunk working to stop the body twisting. Medium · 5 min At home Everyone Split squat jumps Video Jumping up from a split stance. Single-leg power and a soft landing. Medium · 4 min At home Everyone Squat jumps, hands behind the head Video A quick dip and a jump straight up, hands behind the head so the legs do all the work. Easy · 4 min At home Everyone Depth jumps Video Step off a low box, land and jump straight up as fast as you can. Trains the legs to turn a landing into a jump quickly. Hard · 5 min At home Everyone Seated box jumps Video Jumping onto a box from a seated start. With no run-up or dip, the hips have to make the power from still. Medium · 5 min At home Everyone Single-leg take-off box jumps Video Jumping onto a box off one leg and landing on two. Single-leg power, like the first step of a sprint. Medium · 5 min At home Everyone Sled push Video Driving a sled with a strong forward lean. Teaches the body angle and leg drive of the first steps of a sprint. Medium · 5 min At home Running Everyone Reverse sled drag Video Walking backwards dragging a sled. Builds the front of the thighs and is easy on the knees. Easy · 5 min At home Everyone Battle rope waves Video Fast waves with heavy ropes. Fitness for the shoulders, arms and trunk without running. Easy · 5 min At home Everyone Landmine rotation Video Moving the end of a barbell from side to side in an arc with straight arms. Trains the trunk to turn and to control the turn. Medium · 5 min At home Everyone Hollow body hold Video Lying on your back with the arms and legs held off the floor and the lower back pressed down. Strength for the front of the trunk. Medium · 3 min At home Everyone Side plank with hip dips Video Lowering and lifting the hips in a side plank. Builds the side of the trunk. Easy · 4 min At home Everyone Body saw Video A forearm plank where you slide back and forward. Much harder work for the trunk than a still plank. Medium · 4 min At home Everyone Band-resisted dead bug Video A dead bug while pulling a band down with straight arms. The pull switches on the back and makes the trunk work harder. Medium · 4 min At home Everyone Kettlebell dead bug Video A dead bug holding a weight straight up over the chest, which makes the trunk work harder. Medium · 4 min At home Everyone Farmer's carry Video Walking with a heavy weight in each hand. The grip, shoulders and trunk all have to work. Easy · 4 min At home Everyone Suitcase carry Video Walking with a weight in one hand. The side of the trunk works to stop you leaning, a big part of swinging and throwing. Easy · 4 min At home Everyone Bottoms-up kettlebell carry Video Walking with a kettlebell held upside down at shoulder height. The grip and shoulder keep it balanced, which builds a steady shoulder. Medium · 4 min At home Everyone Overhead carry Video Walking with weights held straight overhead. A steady shoulder with the trunk braced. Medium · 4 min At home Everyone Racked kettlebell carry Video Walking with a kettlebell held at the front of one shoulder. The trunk works to keep you upright. Easy · 4 min At home Everyone Turkish get-up Video Getting from lying to standing and back while holding a weight overhead. A steady shoulder, trunk strength and moving well, all in one. Hard · 8 min At home Everyone Kettlebell windmill Video Holding a kettlebell overhead and hinging sideways towards the floor. A steady shoulder, mobile hips and trunk control. Hard · 5 min At home Everyone Med-ball rollouts Video Kneeling and rolling a med ball out in front of you. Hard work for the front of the trunk. Medium · 4 min At home Everyone Plank shoulder taps Video Tapping each shoulder from a push-up position without the hips moving. Easy · 3 min At home Everyone Stir the pot Video A plank with the forearms on a Swiss ball, making small circles. Tough work for the trunk. Medium · 4 min At home Everyone Suitcase deadlift Video Deadlifting a weight from beside one foot. Leg and hip strength, with the trunk working to stay square. Easy · 5 min At home Everyone Nordic hamstring curls Video Kneeling and lowering the body forward as slowly as you can with the hamstrings. One of the best exercises for preventing hamstring strains when sprinting. Hard · 5 min At home Everyone Single-leg glute bridge Video A glute bridge on one leg, holding the other knee to the chest so the lower back cannot take over. Easy · 4 min At home Everyone Hip thrust Video A glute bridge with the shoulders up on a bench, which gives the hips a bigger range. Builds the glutes that drive a swing and a sprint. Easy · 4 min At home Everyone Marching glute bridge Video Holding a glute bridge while lifting one knee at a time. The hips must stay up and level. Medium · 4 min At home Everyone Reverse lunges Video Stepping back into a lunge. Single-leg strength that is kinder to the knees than a forward lunge. Easy · 5 min At home Everyone Walking lunges Video Lunging forward step after step. Leg strength and balance. Medium · 5 min At home Everyone Single-leg squat from a bench Video Standing on one leg on a bench and lowering until the other heel touches the floor. Single-leg strength and knee control. Medium · 5 min At home Everyone Skater squats Video A single-leg squat with the free leg bent behind you, lowering until the back knee touches. A hard test of leg strength and balance. Hard · 5 min At home Everyone Band good mornings Video A hip hinge against a band. Teaches the hinge and strengthens the hamstrings and back. Easy · 4 min At home Everyone Front squat Video A squat with the bar on the front of the shoulders. Keeps the body upright and builds the legs and trunk. Hard · 8 min At home Everyone Barbell Romanian deadlift Video Lowering a barbell down the legs with a hinge. Builds the hamstrings and glutes. Medium · 6 min At home Everyone Back extensions Video Hinging over a 45-degree bench and squeezing the glutes to come back up. Strengthens the glutes, hamstrings and back. Easy · 4 min At home Everyone Slider hamstring curls Video Lying on your back with the heels on sliders, sliding the legs out and curling them in with the hips up. Strengthens the hamstrings for sprinting. Medium · 4 min At home Everyone Lateral band walks Video Side steps with a band round the legs. Wakes up the outer hip muscles that keep the knees steady. Easy · 3 min At home Everyone Banded clamshells Video Lying on your side and opening the top knee against a band. Strengthens the outer hip. Easy · 3 min At home Everyone Arm circles Video Arm circles from small to large, to warm up the shoulders. Easy · 2 min At home Everyone World's greatest stretch Video A long lunge with a rotation and a hamstring stretch. Opens the hips, hamstrings and upper back in one. Easy · 4 min At home Everyone 90/90 hip switches with a lean Video Sitting with both knees bent at right angles and rotating them from side to side, leaning over the front leg. Hip rotation both ways, which every swing and throw needs. Easy · 4 min At home Everyone Dynamic pigeon Video A moving pigeon stretch from hands and knees. Stretches the glute and the outside of the hip. Easy · 3 min At home Everyone Rocking frog stretch Video Rocking back with the knees wide. Opens the groin and inner hips, which fielders and catchers rely on. Easy · 3 min At home Everyone Kneeling adductor rock-backs Video From hands and knees with one leg straight out to the side, rocking back to stretch the groin. Easy · 3 min At home Everyone Inchworms Video Walking the hands out to a push-up position and the feet back up to the hands. Warms up the hamstrings, shoulders and trunk. Easy · 3 min At home Everyone Cradle walk Video Pulling one shin up towards the chest while standing tall on the other leg. A warm-up stretch for the hip and glute. Easy · 3 min At home Everyone Fire hydrant circles Video Drawing circles with the knee from hands and knees. Takes the hip through its full range. Easy · 3 min At home Everyone Kneeling upper-back rotations Video On hands and knees with one hand behind the head, turning the elbow up to the ceiling. Upper-back rotation for swinging and throwing. Easy · 3 min At home Everyone Bench upper-back stretch Video Kneeling with the elbows on a bench and sinking the chest down. Stretches the lats and upper back so the arms go overhead freely. Easy · 3 min At home Everyone Squat to stand with rotation Video Holding your toes, dropping into a deep squat and reaching each arm up. Opens the hips, ankles and upper back. Easy · 3 min At home Everyone Half-kneeling quad stretch Video A kneeling stretch for the front of the thigh and hip, which get tight from sitting and sprinting. Easy · 3 min At home Everyone Lat stretch at a post Video Holding a post and sitting back to stretch the lat, which needs to be long for the arm to go overhead. Easy · 3 min At home Everyone Deep squat prying Video Sitting in the bottom of a goblet squat and rocking gently, using the elbows to ease the knees out. Opens the hips and ankles for a catcher's crouch and fielding. Easy · 3 min At home Everyone