Use Movement Circuits During the Early Offseason

After a long baseball season you may not move as well as you did in the spring.  You may even feel a little banged up.  This is very common following months of playing.

Before you start lifting this offseason, your training should place emphasis on improving movement quality, restoring range of motion, and improving scapular upward rotation.  This is important not only to allow your body to recover from the season, but also to get you ready for the upcoming months of hardcore training!

What’s the best way to improve movement quality, mobility, and shoulder health?

Start your offseason training with movement-based workouts every day of the week for 1 to 4 weeks, depending on the length of your season.  This will prepare your body and set you up for success once you start lifting.

Here’s a movement based workout straight from our Preparatory Phase of our 20-week high school baseball offseason training program that you can use!

Programming note: perform all exercises 1 through 8 continuously without any rest for 4 straight rounds.

  1. Jumping jacks x 50 reps
  2. Walking lunge with rotation x 10 alternating reps
  3. Scapular push-up x 12 reps
  4. Glute bridge to diagonal reach x 10 alternating reps
  5. High plank to downward dog x 10 reps
  6. Prisoner squat x 12 reps
  7. Quadruped bird dog x 10 alternating reps
  8. Rollover into V-sit and reach

Give this workout a try and let us know how you feel!


This movement circuit is straight out of the Preparatory Phase of our 20-week high school baseball offseason training program.  If you want to use six other unique movement circuits that will help you move, feel, and perform better, be sure to check the program out!

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