Baseball Workout Plan For 12 Year Olds
Baseball is a sport that requires a combination of strength, speed, agility, and flexibility. To become a successful baseball player, it is important for 12-year-olds to start developing their skills and fitness. In this article, we will provide a comprehensive workout plan that will help 12-year-olds improve their performance on the field.
Warm-Up
Before starting any workout, it is important to warm up the body. A good warm-up will help prevent injuries and prepare the body for exercise. The following are some effective warm-up exercises for baseball players:
- Jogging or running for 5-10 minutes
- Jumping jacks
- High knees
- Butt kicks
- Arm circles
Strength Training
Strength training is an important aspect of baseball as it helps players develop power and explosiveness. Here are some effective strength training exercises for 12-year-olds:
- Push-ups
- Squats
- Lunges
- Bench presses
- Deadlifts (with light weights)
It is important to start with light weights and gradually increase the weight as strength improves. It is also important to maintain proper form to prevent injuries.
Speed and Agility
Baseball players need to be quick on their feet and agile to perform well on the field. The following exercises can help improve speed and agility:
- High knees (running in place)
- Lateral jumps (jumping side to side)
- Shuttle runs (running back and forth between two cones)
- Cone drills (running around cones in different patterns)
- Skipping
These exercises can be done on a field or in a gym. They should be done for short intervals with rest periods in between to prevent exhaustion.
Flexibility
Flexibility is important for baseball players to prevent injuries and improve performance. The following stretches can help improve flexibility:
- Hamstring stretch
- Quad stretch
- Butterfly stretch
- Shoulder stretch
- Tricep stretch
These stretches should be held for 15-30 seconds and repeated on each side. It is important to avoid bouncing and to only stretch to the point of discomfort, not pain.
Conclusion
This workout plan for 12-year-old baseball players focuses on improving strength, speed, agility, and flexibility. It is important to start with light weights and gradually increase the weight to prevent injuries. The exercises should be done for short intervals with rest periods in between to prevent exhaustion. It is also important to maintain proper form and avoid bouncing during stretches. By following this workout plan, 12-year-old baseball players can improve their performance on the field.