Workout Like a Baseball Pro

I love creating themes to my Saturday morning workout classes. One of the most popular and often requested as a repeat is my “Workout Like the Phillies” where I put together agility and plyometric moves that baseball players use for training.

Try it out, let me know what you think and feel free to ask any questions! Here are the moves and a video to go along with it:




Warm up with 2-4 laps around a square area, alternating jogging and skipping on each side.


Continue Laps, One Each of:

Skip Backwards

Grapevine, Both Sides

Walking Hip Abduction (Knee Up, Out, In, Down)

Straight Leg Kicks

Bounding Forward (two footed jump)

Bounding Sideways, Both Sides


Strength and Plyometrics, repeat twice:

Arm Circles, 25 big/small and forward/backward


With a Medicine Ball or a Single Weight:


Heel Raises


Partner Pass, Standing Back to Back pass ball or weight around in a circle, both directions

Jump Over Weight, Side to Side


With Mat, Box, etc. (something you can jump up on):

Side to Side Jumps, jumping up on and over your box

Front to Back Jumps

One Leg Jump Ups

Squats, One Foot on Mat, Both Sides (Take off mat with toe raised for second set)

Lunges, One Foot on Mat, Both Sides (Take off mat in any form for second set)


Repeat Set of Laps, Ending with Walking and Stretching

Anyone can do this — one of the women in the video was pregnant at the time!


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Filed under General Fitness, Workouts

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