Elevate Your Baseline

By: David Schipper 


Major Leaguers have cushy clubhouse gyms, but Steve Odgers, C.S.C.S., likes to train them outside as well. "Base-ball diamonds provide space to work out on surfaces that are easy on the joints," he says. Odgers, a conditioning coach for Ivan Rodriguez and other clients of agent Scott Boras, created this fat-burning workout to help you improve your agility for any sport.

Extra Innings
After completing the moves, devote some time to your footwork and try bench stepups. Stepups "help improve quick starts and stops," Odgers says. Using the dugout bench or steps, push down through your right foot and lift yourself up to a standing position. Pause, then step down with your left leg first. Do three sets of 10 reps, then switch legs and repeat.


Photo Credit: Thinkstock

Leg Pendulum Stretch


Step 1
  1. Brace yourself against a backstop or wall. Swing your left leg out so your toes face the sky as you raise the leg. Let it return so that it passes in front of you and out to the right. Perform two sets of 10 reps with each leg. Turn 90 degrees and do two more sets back to front in a punting motion.
This move works:
Glutes, Hamstrings, Quadriceps
Photo Credit: Kagan Mcleod

The Infield Warmup


Step 1
  1. Take two trips around the bases. Alternate jogging (to first and third) and sidestepping (to second and home). Do the first circuit's sidestepping while facing the mound; turn the other way for the second circuit.
This move works:
Abs, Calves, Core, Glutes, Hamstrings, Obliques, Quadriceps
Photo Credit: Kagan Mcleod

The Hopscotch


Step 1

With knees together, make small side-to-side jumps over the chalk from home plate to first base. Switch to single-leg jumps with your left leg to second base and your right leg to third. Repeat the side-to-side jumps from third to home plate.

 

This move works:
Calves, Core, Glutes, Hamstrings, Quadriceps
Photo Credit: Kagan Mcleod

Backpedaling


Step 1

  1. Starting at home plate and working your way around the infield grass fringe (be careful to avoid tripping on the bases), backpedal for two laps.
This move works:
Calves, Core, Glutes, Hamstrings, Quadriceps
Photo Credit: Kagan Mcleod

Outfield Interval Sprints


Step 1
  1. Walk to the outfield. Starting at the right-field foul line, sprint to center field. Walk to the left-field gap, then sprint to the left foul line. Touch the line, then repeat the sprints in the opposite direction. Do four to six repetitions. Walk back to home plate for the next drill.
This move works:
Calves, Core, Glutes, Hamstrings, Quadriceps
Photo Credit: Kagan Mcleod

The High Stepper


Step 1

  1. Run two laps along the third-base line from home plate to the outfield fence, lifting your knees as high as possible with each stride. Cool down with two easy laps around the entire outfield.
This move works:
Calves, Glutes, Hamstrings, Hips, Quadriceps
Photo Credit: Kagan Mcleod

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