“Spring Training” at Home Baseball Workout for Youth Athletes

As February and March roll around, Major League Baseball kicks off Spring Training — and it’s your signal to start prepping for your own spring and summer youth baseball season!

For years, there’s been hesitation around mixing workouts with baseball due to concerns about arm injuries, especially in young players. But from what we’ve seen at Prescription Fitness, one factor stands out: body control makes all the difference.

Building a foundation with simple exercises not only boosts performance but also enhances nervous system coordination, paving the way for faster muscle development during puberty. Plus, developing “athleticism” — that sought-after quality of being naturally skilled and coordinated — helps young baseball players and athletes excel in any sport they play.

Here’s a fun, at-home workout to get your body moving and ready for the season. And don’t worry if you don’t have equipment — grab cans of soup or gallon jugs of water to add some DIY resistance!

Spring Training Ready: Get in Shape for Youth Baseball Season!

Warm-Up: Activate Your Muscles

(1-2 minutes per exercise, total time 6-12 minutes)

• A Skips
• Walking Lunges
• Butt Kickers
• Arm Circles (forward/backward)
• Jumping Jacks
• Carioca (grapevine drills for agility)

Main Workout: Build Strength & Power

Lower Body Power Moves

• Squats: 4 sets of 10-12 reps
• Lunges: 3 sets of 10-12 reps per leg

Upper Body Strength Builders

• Dumbbell Row: 4 sets of 10-12 reps per arm
• Pushups: 4 sets of 10-12 reps
• Military Press: 3 sets of 10-12 reps
• Side Lateral Raise: 3 sets of 10-12 reps
• Standing Bicep Curl: 3 sets of 10-12 reps
• Tricep Kickback: 3 sets of 10-12 reps

(No dumbbells? No problem! Use water bottles, canned goods, or anything with a little weight.)

Core Crushers: Build a Strong Foundation

• Crunches: 20 reps
• Leg Lifts: 20 reps
• Russian Twists: 20 reps per side

Cooldown & Stretch: Recover Like a Pro

(Hold each stretch for 10-20 seconds, repeat 2-3 times)

• Chest/Shoulder Stretch
• Upper Back Stretch
• Hamstring Stretch
• Hip/Low Back Stretch
• Triceps Stretch
  

Download the 6-week At-Home Youth Baseball Program

If you’re looking for a more robust program, we developed an at-home baseball (or softball) strength program designed for 8 to 15 year olds. This downloadable PDF program was built to improve speed, rotational power, and throwing-arm durability. Bodyweight workout programs to build foundational strength to keep your baseball athlete injury free and on the field.

Includes:

• Dynamic warmup
• 6-week beginner program
• 6-week advanced program
• Dumbbell progression (if suitable)
• Recommended weekly schedule
• Parent/athlete checklist
• Coaching notes, suggestions and guidance

You can purchase the program here!

Baseball is Fun, So Make Your Workout Fun!

Turn your workout into a family event or challenge your teammates to complete the routine together over video chat. Remember, consistency is key — and even just a few weeks of training can make a big impact on your game!

Written by: Stephen James, CPT, updated 8/6/2026

At Prescription Fitness, the majority of our certified professional trainers are former athletes and are versed in sports specific training. Level up your game and your team’s game with focused programing customized for your athlete or team.