help

These programs are for college atheletes but maybe it gives you some ideas of things to do just tone them down for your son. Good Luck.

http://www.bscpantherpower.com/

I am in the same situation as you and looking to put together a program for an 8th grader. A good place to start is reading the articles on Jon Doyle's web site www.baseballtrainingsecrets.com.
I just started my research this week. I am going to put together a workout that can be done in an hour or less and incorporates all five of the phases below.

Would love to hear from other people who have already put together workout programs or have comments on what I have. Any help on combining the below into a couple of different workouts would be appreciated.

1. Dynamic Warm-Up: will include some combination of the below.

Walking High Knees
Walking Lunges
Walking High Knee Lunge
Walking Leg Kicks
Walking Side Lunge
Running Butt Kicks
Running High Knees
Running Carioca
Backpedal
Power Skip
Lying Scorpion
Arm Swings
Side Bends
Inchworms
Shin Grabs
Leg Overs

2. Active Conditioning: will include some combination of the below.

Jumping Jacks
Split Shuffles
Burpees
Mountain Climbers
Slalom Jumps
Pushups
Tire Throw
Tire Flip
Sledgehammer/Tire Work
Farmer's Walk
Sled Pull
Medicine Ball Throw
Wheelbarrow

3. Weight Training: will include some combination of the below.

Squat
Bench Press
Rows
Pulldowns
Overhead Press
Deadlift
Pullups/Chinups
Calf Raises

4. Core Work - Unbreakable Abs

5. Static Stretching

Hi,

I am also looking to put together a winter conditioning program for an 8th grader. I think we need to limit the weights, because he is in a rapid growth spurt, so I am looking at more body weight exercises...

What I have so far:

Workout 1:
Dynamic stretches
Core Exercises
Body Weight/light dumb bell exercises (no weights)
Throwers 10

Workout 2:
Dynamic stretches
Agility Drills (ladders, dots, jump rope)
Medicine Ball Drills

Workout 3:
Dynamic Stretches
Running (Sprints or Intervals or Hills)
Long Toss
Throwers 10

I have 2 questions. Is the long toss ok after the running? I am guessing it could go after Workout 2 or 3, but, probably not 1.

Secondly, does anyone have any suggestions on developing flexibility? In particular for baseball

I have read Tom Kurz's book on Stretching Scientifically, but a lot of it is focused on martial arts.

Any suggestions would be welcome.

These plans look pretty good and are a great place to start.

I'd add some pushups, pullups, bodyweight squats and lunges as well.

Also, spend a great deal of time on med ball throws. This is fun, safe and very effective, especially at this age group.

The martial arts stretching will be fine for this age group.