Off-Season Training Tips for Youth Players

Making the Most of the Off-Season

The off-season isn't time off—it's time to get better. But it requires a different approach than in-season training. Here's how to come back stronger.

Phase 1: Active Rest (2-4 weeks after season)

What It Means

Give your body and mind a break from baseball, but stay active.

What to Do

Play other sports (basketball, soccer, swimming)

Stay generally active

No baseball-specific training

Let any nagging injuries heal

Why It Matters

Mental and physical burnout is real. This break:

Prevents overuse injuries

Renews passion for the game

Allows growth and recovery

Provides mental refreshment

Phase 2: Foundation Building (4-8 weeks)

Focus Areas

General Fitness:

Cardiovascular conditioning

Flexibility and mobility

Core strength

Overall body strength

Sample Weekly Schedule:

Day

Activity

Monday	Light cardio + flexibility
Tuesday	Body weight exercises
Wednesday	Active recovery or rest
Thursday	Light cardio + core work
Friday	Functional movement training
Weekend	Play pickup games, stay active

What to Avoid

Heavy baseball-specific training

Throwing at full effort

Batting practice with max effort

Long toss programs

Phase 3: Skill Development (6-8 weeks)

Now Add Baseball Back

Hitting:

Tee work (rebuild mechanics)

Soft toss (50-100 swings)

Focus on quality, not quantity

Video analysis to identify issues

Throwing:

Start with short distances (30-60 feet)

Light effort only

Focus on mechanics

Gradually increase distance

Fielding:

Ground ball work

Footwork drills

Position-specific training

Receiving and transfer work

Sample Weekly Schedule

Day

Activity

Monday	Hitting (tee + soft toss)
Tuesday	Light throwing + fielding
Wednesday	Fitness + flexibility
Thursday	Hitting (front toss)
Friday	Position-specific work
Weekend	Rest or light activity

Phase 4: Pre-Season Preparation (4-6 weeks)

Ramp Up Intensity

Hitting progression:

Week 1-2: Machine work at moderate speed

Week 3-4: Live BP at game speed

Week 5-6: Simulated game at-bats

Throwing progression:

Week 1-2: Long toss to 120 feet

Week 3-4: Bullpens or position-specific throwing

Week 5-6: Live situational work

Position-Specific Work

Focus on the demands of your position:

Pitchers: Bullpens, fielding position, pick-off moves

Catchers: Blocking, receiving, throwing

Infielders: Double plays, range work, tags

Outfielders: Routes, reads, throws to bases

Common Off-Season Mistakes

❌ Doing Nothing

Rest doesn't mean inactivity. You'll lose fitness and skills.

❌ Going Full Intensity Too Soon

Ramping up too quickly leads to injuries. Follow the phases.

❌ Baseball Only

Playing other sports actually helps baseball by:

Developing different movement patterns

Preventing overuse

Building overall athleticism

Keeping sports fun

❌ Ignoring Weaknesses

The off-season is the time to address weak points, not just work on strengths.

❌ No Plan

Random workouts produce random results. Have a structured approach.

The Parent's Role

Parents can help by:

Encouraging multi-sport participation

Not pushing year-round baseball

Supporting structured training programs

Monitoring for burnout signs

Keeping it fun

Train Smart at R2G Academy

Our off-season programs are designed to:

Build skills progressively

Prevent overuse injuries

Maintain love for the game

Prepare players for success

Whether you need hitting instruction, skill development, or a structured training program, our indoor facility provides the perfect off-season training environment.

Start your off-season training with R2G Academy's professional coaching staff.