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8th Grade Jr. Chiefs Baseball Conditioning Workout Plan

This comprehensive conditioning workout plan for the 8th Grade Jr. Chiefs Baseball team focuses on enhancing strength, flexibility, and skill development while ensuring athletes are challenged physically and mentally. Activities include warm-ups, hill runs, cone drills, and various tube work exercises aimed at improving form and technique. Players will engage in live hitting and tee work to refine their batting skills, and core balance routines create a well-rounded training regimen. Consistent evaluation ensures players are improving themselves and each other.

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8th Grade Jr. Chiefs Baseball Conditioning Workout Plan

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  1. onditioning 8th Grade Jr. Chiefs Baseball CAGE DAY

  2. Warm-up • Stretch • If dry, Run the loop. (1 mile) • If wet: (3 minutes per station) • 1- 6 Hills to the Barn • 2- Zig-Zag cone drill 30 yards • 3- Dots 3 reps each • 4- Tires – 6 sets • 5- Mule pull with band 50 yards

  3. Work-out Inside • Work on FORM rather than SPEED! • Perform the exercises as directed. • Stay on task. You are being timed. • If you finish early, you need to do more! • Spot your partner. • ARE YOU GETTING BETTER? DID YOU MAKE SOMEONE ELSE BETTER?

  4. Tube work Station 1 • Row ( tube eye level, 20 Reps) • Hold cords with arms extended. Pull cords toward chest while pinching shoulder blades together. • Reverse Fly ( tube eye level, 20 Reps) • Hold cords so that thumbs face the sky and arms are extended in front of the body. Pinch shoulders together until arms are extended slightly behind shoulders. • Punch Plus ( tube eye level, 20 Reps) • With cords behind you, punch one arm at a time as far as you can focusing on extending shoulder. • Front 90/90 (tube knee level, 20 Reps) • With elbows slightly bent and cords in front, pull back until hands are directly vertical above elbows. This creates a 90o from shoulder to hands and a 90o angle from waist to elbow

  5. Tube Work (cont) Station 1 • Scaption ( tube knee level, 20 reps) • With arms extended, grasp cords behind your back next to your back pockets. Slowly lift arms forward at 450 from your body. Stop motion at shoulder height. • Incline ( tube Knee level, 20 Reps) • Hold handles next to shoulders so the cord is resting on forearms. Press arms up and forward forcing your shoulders forward as far as possible. • Victory ( tube knee level, 20 Reps) • With arms extended, lift the cords vertically until arms are directly overhead. Similar to putting arms up for a celebration.

  6. Abs Station 2 See Tar-Heels workout poster 20 reps of each exercise Choose a medicine ball that you can handle

  7. Live Hitting Station 3 • In cage, work inside, middle, outside • Focus on keeping weight back and driving the ball • 3 rounds each (25 swings per round) • -May use RED ball for 1 round

  8. Tee Work Station 4 • Use RED tee • Focus on driving down on ball and finishing high • 3 rounds each (25 swings per round) • May use Solo Hitter for switch hitting

  9. Balance /Core (Wet-Day)Station 5 S.C. Wall (goal side) • Mountain Goat (20 Reps with 6lb ball) • Balance ball • Baseball one hand catch (20 Reps) • Glove hand • Wall toss (20 Reps each) • Chest pass – top square • Granny - bottom square • Side toss – bottom square both sides • Backwards Slam – duck!

  10. Bull-Pen Dry DayStation 6 • Warm-up first • Practice motions to identify pitches • 25 -35 pitches. (more fastballs than breaking balls) • Learn what your pitches do!

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