Strength Training for Youth Baseball Players: A In-Depth Guide 

Talk to any major league player today and they'll bring up the same thing – they invested a lot of time in getting stronger and more powerful in the gym.

In fact, if you hear the story of how nearly any baseball player "made it" to college, pro, or the bigs – you'll likely hear them credit the work they put in at the gym.

Strength and conditioning isn't just important for baseball players – it's essential.

And while most youth baseball players know that they should be putting in work at the gym – a lot of youth players don't know what they should be working on. They're either following bodybuilding splits from fitness magazines or random YouTube workouts that don't address the specific demands of baseball.

This is the challenge.

Because it's not just the hard work that matters – it's working on the right things with intensity and intention.

That's why we created Relentless Baseball. To give players the exact training systems they need to elevate their game to the next level. And after working with thousands of baseball players, we've been fortunate enough to not only hone in our baseball workout programs, but also identify the most valuable exercises for youth player development.

And that's what we're breaking down in today's article.

Our goal is to give you the exact exercises that should be in your workout program each week to make sure that you're developing the attributes that translate to the field.

So let's dive in.

The Science Behind Strength Training for Youth Baseball Players

Before we jump into the exercises, let's understand why strength training is so valuable for youth baseball players.

Many coaches still believe that batting practice and fielding drills are all young players need. While skill work is undeniably crucial, developing fundamental strength and power creates the physical foundation that allows players to maximize their skills.

Baseball is a game of kinetic chains – energy transfer systems that move force from the ground through your entire body. When these chains are strong and efficient, the result is more velocity in throws, more power in your swing, and more explosiveness in your movements.

Here are the top benefits of strength training for youth baseball players:

Benefit #1: Injury Prevention

Baseball might not seem as physically demanding as football or hockey, but the repetitive throwing motions and explosive rotational movements put tremendous stress on young bodies.

Studies have shown that proper strength training can reduce baseball injuries by up to 50% - particularly in the shoulder and elbow.

Building balanced strength across the entire body – especially in the rotator cuff, core, and posterior shoulder – helps protect against the common overuse injuries that sideline so many promising young players.

At the end of the day, the strongest players aren't just the most powerful players – they're also the most durable players.

Benefit #2: Increased Throwing Velocity

Every young pitcher wants to add mph to their fastball. The reality is that throwing velocity comes from more than just arm strength – it's generated through a kinetic chain that starts at the ground and transfers power through the legs, hips, core, and finally to the arm.

Strengthening these power transfer points is how players add significant velocity to their throws without increasing injury risk. The strongest players aren't always the hardest throwers, but the most efficient power producers often are.

When we work with young pitchers who want to throw harder, we actually spend more time strengthening their lower half than their arms – because that's where true velocity comes from.

Benefit #3: More Explosive Batting Power

Home runs don't come from arm strength – they come from rotational power developed through the lower body and core. The best hitters in baseball generate massive force through their legs and hips before their bat ever starts moving.

Strength training focused on rotational power and lower body explosiveness directly translates to exit velocity off the bat, turning warning track fly balls into home runs.

We can't tell you how many times we've seen players add 5-10 mph to their exit velocity after just 8 weeks of focused strength training. That's the difference between a routine flyout and a double off the wall.

Benefit #4: Enhanced Athletic Movement

Baseball is a game of explosive, multi-directional movements – quick first steps to field a ground ball, explosive lateral movements to cover the base paths, and sudden acceleration to track down fly balls.

A well-designed strength program develops these movement capabilities in ways that batting practice alone simply can't. Players who train properly move more efficiently and effectively across the diamond.

This is why MLB scouts value athleticism so highly – it's the foundation that allows baseball skills to flourish.

Benefit #5: Long-term Athletic Development

Starting proper strength training at a young age establishes movement patterns and physical literacy that benefit players for their entire baseball careers. Young players who build these foundations now will have advantages that last well beyond their youth playing days.

We've routinely seen that the players who make it to higher levels are rarely just the most talented – they're the ones who committed to developing their bodies systematically from an early age.

The separation happens in the preparation, and the players who understand this early have a massive advantage.

Top 13 Strength Exercises for Youth Baseball Players

This list isn't meant to be a complete workout program, but rather a collection of the most valuable exercises that every youth baseball player should incorporate into their training. If you're using each of these exercises weekly, you'll be ahead of 90% of other youth players in your physical development.

No fluff here – just the exercises with the highest return on investment for baseball players.

#1: Reverse Lunges

Movement Type: Lower Body / Single-Leg Strength

The reverse lunge is one of the most valuable lower body exercises for baseball players. This movement builds single-leg strength and stability that directly translates to more power in your swing and more stability in your throwing mechanics.

Why it's valuable for youth baseball players: When you swing a bat or throw a ball, you're actually generating force through one leg at a time. The reverse lunge trains this exact pattern while developing hip mobility and knee stability that young players often lack.

Key coaching points:

• Take a controlled step backward
• Keep your front shin vertical (knee stacked over ankle)
• Drive through the front heel as you return to standing
• Focus on keeping your hips square and core engaged throughout

Baseball Transfer: For young pitchers, this directly strengthens the drive leg and landing leg patterns. For hitters, it builds the leg strength needed for a powerful swing. For all youth players, it develops the single-leg stability needed for explosive first-step quickness when fielding.

For youth players, start with bodyweight lunges before progressing to holding a dumbbell or kettlebell.

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#2: Single Leg RDL

Movement Type: Lower Body / Posterior Chain

The Single Leg Romanian Deadlift (RDL) is a game-changer for developing the posterior chain – hamstrings, glutes, and lower back. These muscles are critical for explosive acceleration when fielding, running bases, and generating power in your swing.

Why it's valuable for youth baseball players: This exercise develops the hip hinge pattern that's fundamental to hitting mechanics while also building the single-leg stability needed for pitching. Young players often lack posterior chain strength, which limits their power potential.

Key coaching points:

• Stand on one leg with a slight knee bend
• Push your hips backward while keeping your back flat
• Lower until you feel a stretch in your hamstring
• Squeeze your glute to return to the starting position
• Keep your shoulders square to the ground throughout

Baseball Transfer: This movement pattern mirrors what happens in a youth player's body during the loading phase of hitting and throwing. A stronger hinge pattern = more power potential in both skills, which is especially important as young players develop.

Start with bodyweight before adding dumbbells, and focus on form over load. Master the movement pattern first, then add resistance.

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#3: Goblet Squat

Movement Type: Lower Body / Bilateral Strength

The squat is a fundamental movement pattern that develops lower body strength, particularly in the quads, hamstrings, and glutes. The goblet variation is perfect for youth players because it promotes proper positioning and core engagement.

Why it's valuable for youth baseball players: Squatting builds the lower body power needed for explosive movements on the field. The deep hip and ankle mobility developed through proper squatting also translates directly to a powerful batting stance and fluid fielding positions – skills that young players need to develop early.

Key coaching points:

• Hold a weight at chest height (like you're holding a goblet)
• Keep your chest up and core braced
• Push your knees out as you descend
• Sink to at least parallel depth if mobility allows
• Drive through your heels to stand back up

Baseball Transfer: The goblet squat builds the raw leg strength needed for explosive rotational movements in hitting and the drive phase in pitching for youth players. The upright torso position also trains core stability similar to a fielding stance.

Proper squat technique is crucial, so youth players should master bodyweight squats before adding load. We want quality movement patterns before we add intensity.

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#4: Bear Crawl

Movement Type: Full Body / Core Stability

Don't be fooled by its simplicity – the bear crawl is a full-body exercise that builds shoulder stability, core strength, and coordination in one powerful package.

Why it's valuable for youth baseball players: This exercise teaches young players to maintain shoulder and core stability while moving, which directly translates to more controlled throwing mechanics and more stable fielding positions – foundational skills that need to be developed early.

Key coaching points:

• Start on all fours with knees hovering just above the ground
• Keep your back flat (neutral spine) throughout
• Move opposite hand and foot together
• Keep your hips low and core engaged
• Breathe normally as you move

Baseball Transfer: The bear crawl trains a youth player's body to maintain a strong, stable core while their limbs are moving – exactly what happens during throwing and hitting. It also builds the shoulder stability needed for healthy throwing mechanics.

Start with short distances (10-15 yards) and focus on controlled, deliberate movement rather than speed. Quality over quantity is the key.

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#5: Suitcase Carry

Movement Type: Core / Anti-Lateral Flexion

This simple but challenging exercise involves carrying a weight in one hand while walking with proper posture.

Why it's valuable for youth baseball players: The suitcase carry builds what we call "anti-lateral flexion" strength in the core, which is crucial for resisting the forces that try to pull young players out of position during throwing and hitting. It's also excellent for grip strength, which directly impacts throwing velocity and bat control.

Key coaching points:

• Hold a dumbbell or kettlebell in one hand at your side
• Walk with normal stride length while keeping your shoulders level
• Resist leaning toward the weighted side
• Engage your core throughout the movement
• Maintain proper posture – chest up, shoulders back

Baseball Transfer: When young players throw or hit, their bodies experience rotational forces that want to pull them out of position. This exercise trains the core to resist those forces, allowing for more efficient energy transfer and better mechanics – critical for youth player development.

Start with a moderate weight that challenges you but allows for perfect technique. Aim for 20-30 yards per side.

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#6: Waiters Walk

Movement Type: Upper Body / Shoulder Stability

Similar to the suitcase carry, but the weight is held overhead in one arm, creating a different stability challenge.

Why it's valuable for youth baseball players: This exercise builds shoulder stability and rotator cuff strength critical for healthy throwing mechanics. It also reinforces proper posture and core engagement needed for both pitching and hitting – areas where young players often need the most development.

Key coaching points:

• Hold a weight overhead in one hand with arm fully extended
• Keep your shoulder "packed" (pulled down away from your ear)
• Walk with normal stride length while keeping the weight steady
• Engage your core and keep your rib cage down
• Focus on keeping your arm completely vertical

Baseball Transfer: The overhead position directly relates to the throwing motion, training the rotator cuff and shoulder stabilizers to work properly when the arm is elevated. This translates to healthier throwing mechanics and reduced injury risk for developing youth players.

Start with very light weight – technique is everything with this exercise. It's about quality of movement, not the amount of weight used.

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#7: Activated Bird Dog

Movement Type: Core / Anti-Rotation

This core exercise might look simple, but it's incredibly effective for developing rotational stability and coordination between your upper and lower body.

Why it's valuable for youth baseball players: The bird dog trains anti-rotation core strength, which is critical for maintaining proper mechanics during both throwing and hitting. It also builds the shoulder stability needed for healthy throwing – key areas where youth players need focused development.

Key coaching points:

• Start on all fours with hands under shoulders and knees under hips
• Simultaneously extend one arm forward and the opposite leg backward
• Keep your hips and shoulders square to the ground
• Hold briefly at full extension, focusing on stability
• Return to starting position and repeat on the opposite side

Baseball Transfer: During pitching and hitting, a young player's core needs to resist rotation at certain points in the movement to maintain proper mechanics. This exercise trains exactly that quality while also improving upper and lower body coordination that's essential for developing athletes.

To make it more challenging, add small pulses at the extended position or use resistance bands. Focus on quality over quantity – 8-10 perfect reps per side is more valuable than 20 sloppy ones.

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#8: Med Ball Slam

Movement Type: Full Body / Power Development

Now we're getting into power development, and nothing builds full-body explosive power quite like the medicine ball slam.

Why it's valuable for youth baseball players: This exercise teaches young players to generate force from the ground up and transfer it through their core – exactly the same mechanics needed for powerful throwing and hitting. The overhead position also mimics the arm slot used in throwing.

Key coaching points:

• Start with the med ball held overhead, core engaged
• Use your entire body to slam the ball into the ground
• Drive from your legs, through your core, and finish with your arms
• Catch the ball on the bounce (or retrieve it) and reset
• Focus on maximum effort on every rep

Baseball Transfer: The med ball slam trains the entire kinetic chain to work together explosively – from ground to release point. This directly mimics the power generation pattern of throwing and hitting that youth players need to develop.

Use a ball that's heavy enough to provide resistance but light enough to move explosively. For most youth players, 4-8 lbs is appropriate. Remember, we're training for power, not strength, so velocity of movement is key.

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#9: Rotational Med Ball Throw

Movement Type: Rotational Power / Upper Body

This exercise combines explosive rotation with a throwing motion, making it perfect for youth baseball players who need rotational power for both hitting and throwing.

Why it's valuable for youth baseball players: The rotational component directly mimics the mechanics of both swinging and throwing, while the throwing element trains the explosive power needed for bat speed and throwing velocity. Young players often lack rotational power, making this exercise especially valuable.

Key coaching points:

• Stand perpendicular to a wall with feet shoulder-width apart
• Hold a medicine ball at chest height
• Rotate away from the wall, loading your back hip
• Explosively rotate toward the wall while performing a chest pass
• Catch the ball on the rebound and immediately reload

Baseball Transfer: This exercise trains the exact rotational pattern used in hitting while also developing the explosive power that translates directly to throwing velocity and bat speed – both essential skills for young baseball players to develop.

Start with a lighter ball (2-4 lbs) and focus on explosive rotation rather than strength. The goal is to develop rotational power and speed, not just muscle.

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#10: Half Kneeling Shoulder Press

Movement Type: Upper Body / Shoulder Strength

This exercise combines shoulder strengthening with core stability in a position that challenges balance.

Why it's valuable for youth baseball players: The half-kneeling position forces core engagement while isolating shoulder strength, creating the perfect environment to develop the shoulder stability needed for throwing. It also targets any strength imbalances between sides that often develop in young baseball players.

Key coaching points:

• Kneel with one knee up and one knee down
• Hold a dumbbell at shoulder height on the same side as your up knee
• Press the weight overhead while maintaining a strong core
• Keep your hips square and resist rotating or leaning
• Control the weight back to starting position

Baseball Transfer: The half-kneeling position challenges a young player's core stability while moving weight overhead – similar to what happens during the throwing motion. This builds shoulder strength in a functional position that directly transfers to throwing mechanics.

Start with light weight and focus on perfect form before increasing load. For youth players, even using just body weight or very light dumbbells (2-5 lbs) can be effective when done with proper technique.

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#11: Banded Pull Aparts

Movement Type: Upper Body / Horizontal Pull

This simple exercise is one of the most effective for developing healthy shoulders and proper posture, both essential for youth baseball players.

Why it's valuable for youth baseball players: Pull aparts strengthen the rear deltoids and upper back muscles that are often neglected but crucial for shoulder health in throwing athletes. They also counteract the forward-hunched posture that many young players develop – a posture that can lead to shoulder issues if not addressed early.

Key coaching points:

• Hold a resistance band with arms extended in front of you
• Pull the band apart by squeezing your shoulder blades together
• Keep your shoulders down away from your ears
• Hold briefly at full extension before controlling back
• Focus on the muscles between your shoulder blades

Baseball Transfer: This exercise directly strengthens the muscles that control a young player's shoulder blade position – a critical component of healthy throwing mechanics. Strong upper back muscles help decelerate the arm during the follow-through phase of throwing, reducing injury risk for developing players.

Use appropriate band resistance – you should feel a challenge but be able to maintain perfect form. We recommend youth players do this exercise frequently – even daily as part of a warm-up routine.

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#12: Push Ups

Movement Type: Upper Body / Horizontal Push

As young baseball players get older and more advanced in their training, they often consider the push-up too basic or "beginner" to have value in their program.

But the reality is, push-ups are one of the most effective exercises that can integrate the entire upper body while creating full-body strength demands that directly transfer to baseball performance.

Why it's valuable for youth baseball players: Push-ups develop the pressing muscles in a way that requires core stability and shoulder control – exactly what's needed during both hitting and throwing. They're also an excellent foundational exercise that can be performed anywhere without equipment, making them perfect for young players.

Key coaching points:

• Start in a high plank position with hands slightly wider than shoulder-width
• Keep your core engaged, back flat, and body in a straight line
• Lower your body with control until your chest nearly touches the floor
• Push back up to the starting position by fully extending your arms
• Keep your elbows at about a 45-degree angle from your body (not flared out)

Baseball Transfer: The push-up trains a young player to maintain proper shoulder position while developing pressing strength. This directly translates to more stable throwing mechanics and the ability to maintain posture during the violent rotational movements of hitting.

Once a youth player can do 12-15 perfect form push-ups, they can progress to these valuable variations:

1. Eccentric Push-Ups: Take 5-10 seconds on the way down with perfect control and form. This creates a muscle-building strength demand and teaches young players to control their movements.
2. Alternating Hand Elevated Push-Up: Place one hand on a ball or low platform. This challenges players to stabilize through asymmetrical positions, much like what happens during throwing or hitting.
3. Spiderman Push-Ups: As you lower into the push-up, bring one knee toward the same-side elbow. This engages the core rotational muscles while training upper body strength – creating movement patterns similar to throwing and hitting.

Don't sleep on push-ups – they're a fundamental movement that delivers incredible value when performed with proper intensity and intention. For youth players especially, mastering the push-up should be a priority before moving to more complex pressing movements.

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#13: Incline Chest Press

Movement Type: Upper Body / Horizontal Push

While many baseball training programs neglect pressing movements, we include them for balanced development and overall athletic function.

Why it's valuable for youth baseball players: The incline angle better mimics the throwing position compared to flat bench pressing, making it more sport-specific. It also develops the upper chest and shoulders in ways that transfer to more powerful throws and more stable fielding positions – key attributes for developing players.

Key coaching points:

• Set a bench to a 30-45 degree incline
• Keep your feet flat on the floor
• Lower the weights with control until they reach chest level
• Press the weights up while maintaining shoulder stability
• Keep your back in contact with the bench throughout

Baseball Transfer: While youth baseball players need to focus more on pulling exercises than pushing ones, the incline press helps balance upper body development and builds pressing strength in a position that's more relevant to baseball movements than a flat bench press.

Start with light dumbbells rather than a barbell for better shoulder positioning. Developing proper technique is far more important than how much weight you can lift, especially for youth players.

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#14: Inverted Row

‍Movement Type: Upper Body / Horizontal Pull

The inverted row is one of the most underrated exercises for baseball players, providing an excellent complement to push-ups and developing crucial pulling strength.

Why it's valuable for youth baseball players: This exercise strengthens the entire posterior chain of the upper body – the lats, rhomboids, rear delts, and biceps – muscles that are critical for throwing velocity, bat speed, and shoulder health. Youth players often lack pulling strength, which creates imbalances that can lead to injury.

Key coaching points:

• Position yourself under a bar set at about waist height (use a Smith machine, suspension trainer, or even a sturdy table at home)
• Grab the bar with an overhand grip slightly wider than shoulder width
• Hang with arms fully extended, body straight from heels to head
• Pull your chest to the bar by driving your elbows down and back
• Keep your body rigid throughout the movement
• Lower with control back to the starting position

Baseball Transfer: The inverted row directly strengthens the muscles involved in the deceleration phase of throwing – a critical component for arm health in young players. It also develops the posterior shoulder, which helps maintain proper shoulder positioning and prevents the forward rounding that can lead to injury.

For youth players who can't yet perform a full inverted row, you can modify by:

1. Setting the bar higher (more upright body position makes it easier)
2. Bending the knees and putting feet flat on the floor
3. Using a partner to provide assistance

As players progress, make it more challenging by:

1. Lowering the bar (more horizontal body position)
2. Elevating the feet
3. Adding a pause at the top position
4. Using a weighted vest or placing a weight plate on the chest

This exercise should be a staple in every youth baseball player's program – especially for those focusing on throwing development.

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What Age Should Youth Baseball Players Start Strength Training?

This is one of the most common questions we get from parents, and there's plenty of misinformation out there about weight training and young athletes.

The research is clear: strength training is not only safe for young athletes when properly supervised, but it's highly beneficial for their development. According to the American Academy of Pediatrics and the National Strength and Conditioning Association, children can begin some form of resistance training as early as 7-8 years old.

However, we recommend different approaches based on age:

Baseball Training Under 10:

• Focus on bodyweight exercises and movement skills
• Emphasize proper form and technique
• Make training playful and engaging
• Develop general physical literacy through multiple sports
• Sample exercises: Bodyweight squats, bear crawls, modified push-ups, simple med ball throws

Baseball Training Ages 11-13:

• Introduce light external resistance (bands, light dumbbells)
• Continue emphasizing perfect technique
• Begin more structured training sessions
• Introduce all fundamental movement patterns
• Sample exercises: Goblet squats, band pull aparts, light DB shoulder press, med ball exercises

Baseball Training Ages 14+:

• Progressive loading with proper supervision
• More sport-specific training emphasis
• Begin periodized training approaches
• Continue prioritizing technique over load
• All exercises in this article are appropriate when properly scaled

Regardless of age, proper supervision, appropriate progression, and quality coaching are essential. Youth athletes should always be taught not just what to do, but why and how to do it correctly.

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Common Questions About Youth Baseball Strength Training

Won't lifting weights stunt my growth?

This is perhaps the most persistent myth in youth training. The research clearly shows that properly supervised resistance training does NOT stunt growth. In fact, it can promote proper bone development when done correctly.

What CAN be harmful is improper technique, too much weight, or training without qualified supervision. Focus on perfect form first, and appropriate loading will naturally follow.

Should I be sore after every workout?

No! Muscle soreness is not an indicator of a good workout, especially for youth athletes. While some mild soreness is normal when starting a new program, persistent soreness indicates that the program might be too intense or recovery might be insufficient.

For youth baseball players, we focus on quality movement and progressive development, not "destroying" muscles to make them grow.

How heavy should I lift?

For youth athletes, we follow a simple principle: Master the movement before adding load. This means being able to perform an exercise with perfect technique for 8-12 reps before considering adding weight.

When you do add weight, increases should be small and manageable. For most exercises, youth athletes should be able to complete 8-15 perfect repetitions with the selected weight.

How do I balance baseball practice with strength training?

This is where periodization comes in – varying your training throughout the year based on baseball demands:

• In-season: 2 short sessions per week, focusing on maintenance
• Off-season: 3-4 sessions per week, focusing on development
• Pre-season: 2-3 sessions per week, focusing on power and baseball-specific movements

Always prioritize baseball skill work and ensure training enhances rather than hinders on-field performance.

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Conclusion

The path to becoming an elite baseball player requires more than just countless hours of batting practice and fielding drills. The strongest, most explosive, and most durable players are the ones who commit to developing their bodies through smart, consistent strength training.

By incorporating these 12 exercises into your weekly routine, you'll be building the physical foundation that allows your baseball skills to flourish. Remember, it's not about lifting the most weight – it's about training with purpose and perfect technique to develop the specific strength qualities that translate to baseball performance.

Whether you want to throw harder, hit farther, or move quicker on the field, these exercises will help you get there. And if you're looking for a complete, baseball-specific training system that takes the guesswork out of your development, we've built the Relentless Youth Baseball Program specific for young baseball players to get the exact roadmap to maximizing their potential & fuel their development.

At the end of the day, the players who separate themselves are the ones who understand that performance is built in the gym just as much as on the field. Every rep matters, every set builds your foundation, and every workout brings you closer to your baseball goals.

Get out there & train Relentless!