Cardio & Endurance
Games last 2+ hours in the heat. A player who fades in the 5th inning makes errors and loses focus. Conditioning keeps them sharp.
Baseball-specific cardio
| Drill | How | Duration |
|---|
| Pole-to-pole sprints | Sprint foul pole to foul pole (~300 ft). Walk back. Repeat. | 6–8 reps |
| Base running intervals | Sprint all 4 bases (360 ft). Rest 60 sec. Repeat. | 4–6 reps |
| 60-yard dash | Sprint 60 yards (standard baseball eval distance). Rest 2 min. | 4 reps, time each |
| Steady state jog | Light jog around the field or neighborhood. | 15–20 min |
Sample weekly plan
| Day | Conditioning |
|---|
| Mon | Pole-to-pole sprints (6 reps) + core work |
| Tue | Skill work only — no conditioning |
| Wed | Agility drills (15 min) + base running intervals |
| Thu | Rest or light jog |
| Fri | 60-yard dash practice (timed) + jump rope |
| Sat | Game day |
| Sun | Rest |
