Posted by: Steve (s.banton@insightbb.com) on Fri Nov 30 10:54:50 2007

> Looking for more of a baseball / softball specific type excersises / workout routine. What are the main or staple excersises for a player? What would be some good core work to do? Looking for a 30-45 min workout 3 days a week.

Exercise reps Date Date Date

Jumping jacks 50 ea
Jumping jacks - side to side 50 ea
Full Squats - thighs to parallel with the ground - head up, back straight 3 sets of 20
Lunges 3 sets of 10
Push ups - Do as many good ones at a time, break, do as many good ones at a time, etc. 75 total
Crunches - knees up, hands across the chest 4 sets of 25
Wall sits - feet a little more than shoulder width apart, thigh parallel to ground 3 sets @ 1 minute

Exercise reps Date Date Date

Jumping jacks 50 ea
Jumping jacks - side to side 50 ea
Full Squats - thighs to parallel with the ground - head up, back straight 3 sets of 20
Lunges 3 sets of 10
Push ups - Do as many good ones at a time, break, do as many good ones at a time, etc. 75 total
Crunches - knees up, hands across the chest 4 sets of 25
Wall sits - feet a little more than shoulder width apart, thigh parallel to ground 3 sets @ 1 minute

Exercise reps Date Date Date

Jumping jacks 50 ea
Jumping jacks - side to side 50 ea
Full Squats - thighs to parallel with the ground - head up, back straight 3 sets of 20
Lunges 3 sets of 10
Push ups - Do as many good ones at a time, break, do as many good ones at a time, etc. 75 total
Crunches - knees up, hands across the chest 4 sets of 25
Wall sits - feet a little more than shoulder width apart, thigh parallel to ground 3 sets @ 1 minute

Basic instructions:
Side to side jumping jacks are regular jumping jacks but you turn left on the jump, then back to front then right then back to front etc. Make sure the boys
breath out while exerting themselves. The boys need to do these exercices 3 times a week. We have found that the boys can do these exercises while
in the living room and the adults can count for them or even participate while watching TV. It only takes about 30 minutes to do. We have found it easy
to write the date in and place a check mark under the date beside the exercise to keep track. You will be amazed at the amount of improvement your son makes in a short amount of time. We test the boys in 3 weeks to track their progress.