Baseball Workout Plans
Below is a proven 7-day offseason plan used by players in the Diamond Development app. It balances strength, power, speed, and skill without burning out young athletes.
The 7-day split
Monday
Lower body strength + hitting (goblet squats, RDLs, tee work, front toss).
Tuesday
Upper body push + throwing progression (long toss).
Wednesday
Speed, agility, mobility (sprints, lateral work, yoga).
Thursday
Lower body power + hitting (box jumps, med ball, hitting).
Friday
Upper body pull + arm care (bands, rows, sleeper stretch).
Saturday
Live skill work — game or scrimmage.
Sunday
Full recovery (walk, mobility, sleep).
Get personalized plans in the app
The Diamond Development app auto-generates this program adjusted for your age, position, and current metrics. Sign up free to get started.
Frequently asked questions
How many hours per week?+
8–12 hours per week including skill work is a healthy load for a high school player. Little Leaguers should stay under 6 hours.
Related resources
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