Exercises to Get Ready for Baseball Season

First of all, welcome to the HSBBWEB.

Secondly, don't let him lift weights. He is 10. I would have him throw and hit to get ready for the season.

I agree with Redbird, no weights! Throwing, hitting and I would add running, wind sprints, bases, around the fences, etc.

Bodyweight excersises(Pushups, situps, pullups, etc.) are great for kids who aren't old enough to lift weights yet, and they are just as useful for kids who can lift weights as well.

Its not how good you are; its how well you play - scout

I agree with everyone that has responded. Throwing, running (sprints), tubing, pushups/situps... I would also add a 2lb medicine ball. He can do twists and tosses. My (just turned) 12 year old does all of that.

Good Luck!

Jason

Welcome and to make it unanimous, I agree also - stay away from lifting for now. If you try the strength and conditioning forum Kerry Rosenboom may have something for that age group, but my gut feeling is general conditioning, long toss and just plain playing are the perfect fit.

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I love democracy.
For one desenting vote so far. I do and have had my kids lift.( I dont see the difference between doing Light bench press and pushups especilly if the the weight is much less than body weight)
They work legs and rotator cuff stuff which are well outlined in other places.
They dont do these prior to a practice or a game and the weights for my nine year old are light with 10 to 15 reps per set, one to two sets per session.
Because the Rotator cuff is such a hard muscle group to exercise and isolate, weights become almost a neccessity to help prevent injury there.
Ther is good documentation such as the Mayo clinic, ASMI and other organizations that indicate that weight training with light weight is a signifigant benifit for children 8yrs and above for all types of athletic endeavors.
The critical issue is that at NO time should maximal or anything approaching maximal lifts should be attempted.
Reps, reps, reps.
Rollerman

You might want to shy away from the pullups especially if he is going to be a pitcher. You might want to check with Kerry Rosenboom in the Strength & Conditioning forum to get an answer from somebody more qualified than myself as to the pullups.

Rollerman,

I have no problem with what you are advocating, as long as the kids involved are supervised at all times and they are doing it because they want to - not because they are told they have to. Sports at that age should be for fun or they will burn out. Many people say their kids choose to do so, when in reality they are doing it because the parent has made it a condition of success and they want to please the parent. Want to test the theory? Tell your kids that you don't feel like it is necessary and see if they offer any resistance. No doubt that if they workout their confidence will boom with the newfound strength.

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AgentDad,
If the only consideration is to enhance performance then I would agree that lifting weights for kids is overkill.
However, when the injury factor is added, then lifting may become more of a responsibilty of the adult to consider for the sake of the child.( I feel that by introducing and encouraging the participation in this or any game I must make this a consideration) Remember they have to live with their bodies the rest of their lives'. With or without baseball.
Pitching and catching have inherent risk that beg for some thought with respect to conditioning. Weight training is only one method in a constellation of alternatives that could be considered.
If when deciding that some preparation is desirable then why not consider other factors such as performance? It makes the result of a program interesting and measurable for the kids. In today's video intensive world a reason to excersize cannot all be bad.
Food for thought.
Rollerman

Stretch-most kids hate it but it works wonders. My son also runs hills (75 foot hill @ a fairly steep incline 25 times twice a week in the offseason) and long tosses. When he began this regime two years ago he really began separating himself from the pack.

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