Baseball Running Work Out for Summer 2013
After completing stretching, you will do this running and agility circuit on opposite days of your weight program. This program is a dual purpose running program that emphasizes explosive running while simultaneously provides strength in endurance.
Week 1 through Week 3 – ½ 100 Yard Ladder (All running is done without rest)
Sprint 5 yards and walk back
Sprint 10 yards and walk back
Sprint 15 yards and walk back
Sprint 20 yards and jog back
Sprint 25 yards and jog back
Sprint 30 yards and jog back
Sprint 35 yards and jog back
Sprint 40 yards and jog back
Sprint 45 yards and jog back
Sprint 50 yards and jog back
Sprint 60 yards and jog back
Sprint 70 yards and jog back
Sprint 90 yards and jog back
Sprint 90 yards and jog back
Sprint 100 yards and jog back
Week 4 through Week 6 add this to the above routine to complete full 100 Yard Ladder
REST FOR 5 MINUTES
Sprint 100 yards and jog back
Sprint 90 yards and jog back
Sprint 80 yards and jog back
Sprint 70 yards and jog back
Sprint 60 yards and jog back
Sprint 50 yards and jog back
Sprint 45 yards and jog back
Sprint 40 yards and jog back
Sprint 35 yards and jog back
Sprint 30 yards and jog back
Sprint 25 yards and jog back
Sprint 20 yards and jog back
Sprint 15 yards and walk back
Sprint 10 yards and walk back
Sprint 5 yards and walk back

Week 7 though Week 9 – Full 100 Yard Ladder for first running day and second running day do the following agility circuit.
Quick Feet Ladder; both feet in each square quick feet running with high knees, down and back
Quick Feet Ladder; side to side both feet in each square with high knees, down and back
Quick Feet Ladder; side to side one foot in each square/alternating feet in and out, down and back
Quick Feet Ladder; both feet together in each square, down and back
Quick Feet Ladder; both feet together, side to side, in each square, down and back
Quick Feet Ladder; sideways progression - with ladder to your right, running with both feet into first square and back, both feet through squares 1 and 2 and back, both feet through squares 1,
2, and 3, and back…all the way through square 10.
REST FOR 5 MINUTES
30 SECOND JUMP ROPE ROUTINE
Running in place
Left Foot
Right Foot
Front and Back
Side to Side
Double Jump
Both Feet Together
This running and agility circuit will provide your explosion needed to be quick and your endurance to maintain a sustained level of intensity which will help your stamina and focus to arrive in excellent physical shape for the fall of 2013!

Missouri Valley College Baseball Summer 2013 Throwing Work Outs
Every position player and pitcher will do this routine at a minimum of 3 times per week and pitchers should do it 5 times per week throughout the summer.
Pitchers will do this in addition to their 4 day rotational pitching plan shown at the bottom of this workout routine.
After stretching and getting your arms and legs loose, begin your normal throwing warm-up routine. Once you have loosened your arm up, begin the following long toss routine and complete it. This takes approximately 25 – 40 minutes to complete in its entirety.
Starting at 90 feet, throw long toss style until you feel your arm loosen up more.
Back up 30 feet.
Throw at 120 feet long toss style until you feel your arm loosening up more.
Back up 30 feet.
Throw at 150 feet long toss style until you feel your arm loosening up more.
Back up 30 feet.
Throw at 180 feet long toss style until you feel your arm loosening up more.
Back up 30 feet.
Throw at 210 feet long toss style until you feel your arm loosening up more.
Back up 30 feet.
Throw at 240 feet long toss style until you feel your arm loosening up more.
Back up 30 feet.
Throw at 270 feet long toss style until you feel your arm loosening up more.
Back up 30 feet.
Throw at 300 feet long toss style until you feel your arm loosening up more.
Back up 30 feet.
Throw at 330 feet long toss style until you feel your arm loosening up more.
Back up 30 feet.
Throw at 360 feet long toss style until you feel your arm loosening up more.
Move forward 30 feet.
Throw at 330 feet long toss style for about 1 minute.

Move forward 30 feet.
Throw 300 feet long toss style for about 1 minute.
Move forward 30 feet.
Throw 270 feet long toss style for about 1 minute.
Move forward 30 feet.
Throw at 240 feet long toss style for about 1 minute.
Move forward 30 feet.
Throw 210 feet long toss style for about 1 minute.
Move forward 30 feet.
Throw at 180 feet lower arcing long toss style for about 1 minute.
Move forward 30 feet.
Throw at 150 feet lower arcing long toss style for about 1 minute.
Move forward 30 feet.
Throw at 120 feet full speed on a line for 4 – 5 minutes.
Move forward 30 feet.
Throw at 90 feet full speed on a line for 4 – 5 minutes.
Pitchers will throw on a 4 day rotation. This will need to be worked in conjunction with you summer baseball game schedule. So some coordination on your part will be required.
Day 1 will consist of a full bull pen with 50 – 60 pitches at 75% - 80% full velocity. 60% of the pitches from the wind-up, of which 18 – 24 pitches, will be fast balls and the remainder of the pitches being curveballs, change-ups, and any other pitches you have. Throw 5 fastballs, then start alternating pitches with fastball – curveball, fastball – change-up, fastball – other, until your 60% is complete from the wind-up. Then duplicate the process from the stretch. Work on location and mechanics. Focus on your body and arm staying together with leg drive incorporated, along with full follow-through.
Day 2 will consist of only the long toss program.
Day 3 will consist of a flat ground bull pen with 30 – 40 pitches at 50% - 60% velocity focusing on mechanics and pitch location. Use a similar pitch sequence and count as on Day 1.
Day 4 will consist of only the long toss program.

Missouri Valley College Baseball Summer 2013 Lift Work Outs
Week 1
Monday
Db Bench
Incline bench
Flys
Close Grip
Tri Extentions
Tri Kickbacks
Dips
Wednesday
Squat
Lunges
DB Step- ups
Leg Curls
DB Squat
Jumps
Front Squats
Shruggs
Arnold Press
Shoulder
Series
Friday
Hang Clean
Lat Pulls
DB Rows
Seat Rows
Back Flys
Good
Mornings
Db Precher Curls
Straight bar Curls
Hammer Curls
Week 2
Monday
Bench
DB Incline
Incline Flys
Decline Bench
4x10
4x10
4x10
4x10
3x10
3x10
3x10
3xfailure
4x10
4x10
4x10
3x10
3x10
3x10
3x10
3x10
3x10
4x10
4x10
4x10
3x10
3x10
3x10
3x10
3x10
3x10
4x8
4x8 Alternate
4x8
4x10
Week 3
Monday
Db Bench
Incline bench
Flys
Close Grip
Tri Push Downs
Skull Crushers
Dips
Wednesday
Squat
Lunges
DB Step- ups
Leg Curls
DB Squat Jumps
Front Squats
Shruggs
Arnold Press
Shoulder Series
Friday
DeadLift
Hang Clean
Lat Pulls
DB Rows
Seat Rows
Back Flys
Db Precher Curls
Straight bar Curls
Hammer Curls
Week 4
Monday
Bench
DB Incline
Incline Flys
Decline Bench
5x4
5x4
4x10
3x10
3x10
5x4
4x8
4x8
4x10
3x10
3x10
3x10
3xfailure
5x4
4x10
4x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
3x10
6x3
5x4
4x10
4x10

Skull Cruschers
Over Head Tri Ext.
Dips
Wednesday
Front Squat
Side Lunges
DB One Leg Squats
Leg Curls
Box Squats
Box Jumps
Shoulder
Series
Db Shruggs
Military Press
Friday
Hang Cleans
Bent Over
Rows
Push Jerk
Seated Rows
Straight Leg Dead Lifts
Reverse grip Inveted
Bench
DB Precher Curls
Straight bar Curls
Hammer Curls
Week 5
Monday
Db Bench
Incline bench
Flys
Close Grip
Tri Extentions
Tri Kickbacks
Dips
Wednesday
4x10
4x10
3x failure
4x8
4x10
4x10
3x10
3x10
3x25
3x10
3x10
3x10
4x8
4x8
4x10
4x10
4x10
3x10
3x10
3x10
3x10
4x10
4x10
4x10
4x10
3x10
3x10
3x10
3xfailure
Skull Cruschers
Over Head Tri
Ext.
Dips
4x10
4x10
3x failure
Wednesday
Box Squats
45* Lunges
DB One Leg
Squats
Leg Curls
Front Squat
Step-ups
6x3
4x10
4x10
3x10
3x10
3x10
Shoulder Series
Db Shruggs
Military Press
3x10
3x10
3x10
Friday
Dead Lifts 6x3
Hang Cleans
Bent Over Rows
4x8
4x10
Seated Rows 4x10
Good Mornings 4x10
Reverse Grip Inveted Bench 3x10
Straight bar Curls 3x10
DB Precher Curls
Hammer Curls
3x10
3x10
Week 7
Monday
Db Bench
Incline bench
Flys
Close Grip
Tri Push Downs
Skull Crushers
Dips
Wednesday
5x4
4x8
4x8
4x10
3x10
3x10
3x10
3xfailure

Squat
Lunges
DB Step- ups
Leg Curls
DB Squat
Jumps
Front Squats
Shruggs
Arnold Press
Shoulder
Series
Friday
Hang Clean
Lat Pulls
DB Rows
Seat Rows
Back Flys
Good
Mornings
Db Precher Curls
Straight bar Curls
Hammer Curls
Week 6
Monday
Bench
DB Incline
Incline Flys
Decline Bench
Skull Cruschers
Over Head Tri Ext.
Dips
Wednesday
Front Squat
Side Lunges
DB One Leg Squats
Leg Curls
Box Squats
Box Jumps
Shoulder
Squat
Lunges
DB Step- ups
Leg Curls
DB Squat Jumps
Front Squats
Shruggs
Arnold Press
Shoulder Series
Friday
DeadLift
Hang Clean
Lat Pulls
DB Rows
Seat Rows
Back Flys
Db Precher Curls
Straight bar Curls
Hammer Curls
Week 8
Monday
Bench
DB Incline
Incline Flys
Skull Cruschers
Over Head Tri
Ext.
Dips
Wednesday
Squats
Leg Curls
Front Squat
Step-ups
Shoulder Series
Db Shruggs
Military Press
4x8
4x10
4x10
3x10
3x10
3x25
3x10
4x10
4x10
4x10
3x10
3x10
3x10
3x10
3x10
3x10
4x10
4x10
4x10
3x10
3x10
3x10
3x10
3x10
3x10
4x8
4x8 Alternate
4x8
4x10
4x10
4x10
3x failure
5x4
5x4
4x10
3x10
3x10
3x10
3x10
3x10
3x10
5x4
4x10
4x10
3x10
3x10
3x10
3x10
3x10
3x10
2,2,1,1,
5x4
4x10
4x10
4x10
3x failure
2,2,1,1
3x10
3x10
3x10
3x10
3x10
3x10

Series
Db Shruggs
Military Press
Friday
Hang Cleans
Bent Over
Rows
Push Jerk
Seated Rows
Straight Leg Dead Lifts
Reverse grip Inveted
Bench
DB Precher Curls
Straight bar Curls
Hammer Curls
3x10
3x10
4x8
4x8
4x10
4x10
4x10
3x10
3x10
3x10
3x10
Friday 2,2,1,1
Hang Cleans 4x10
Bent Over Rows
Seated Rows
Good Mornings
4x10
4x10
3x10
Reverse Grip Inveted Bench 3x10
Straight bar Curls
DB Precher Curls
Hammer Curls
3x10
3x10