Training?

start throwing.

baseballtrainingsecrets.com

too late for an in depth training program... start throwing a med ball around and if you havent been longtossing you should be. hit.

Not too late to start training though (even with the season fast approaching). A lot of folks equate "training" with weight work. Instead of that, think in terms of "resistance." Think of it this way, you can start laying a base for the strength work you will be doing down the road.

There is a lot you can do prior to the season; the main point would be make sure no single workout tires you too much or compromises your baseball performance. At this point, you should be getting your arms and legs ready for the rigors of playing baseball for the next 8 months. Anything that interferes with that should be avoided; you should be fresh and feel strong every time you go back out to play the next day.

How to do that? To me, "baseball ready" means you need to step up your running, throwing and hitting. After practice, pushups, pullups, lunges, situps, crunches are the types of BODYWEIGHT exercises you could do. Rotational work with a medicine ball (if there is a choice between the two, always take the lighter one; not more than 4 pounds) is a good way to "teach" rotation and weight shift.

At 5'3", 100 lbs., I am sure you have a lot more growing to do. Right now, just worry about laying a good foundation for your strength work later. Let us know how you do. Good luck, OBC

Make sure you are grounded in the fundamentals. Work on fielding, pitching, and hitting. There are a couple phenomenal hitting programs on the market that will help you alot. (Jon Doyle's Million Dollar Hitter and Factual Hitting, and Englishbey's DVDs)

Also make sure you get a solid dynamic warm-up. If you do it right, you will not only be warmed up well before practice and games, you can do it as a basic "workout"

Med Ball is the best tool for athletes who are not yet training. (They are also just as good for adult-level athletes) Here's a basic med ball workout you can do 6-7 times a week...
A1. Rotational Med Ball Pass - 5-10 throws
-make sure you do each side
-needs partner
A2. Seated Rotational Pass - 5-10 throws
-make sure you do each side
-needs partner
A3. Ball Slam - 5-10
-Place ball above your head and slam it down as hard as you can (fun right? )
A4. Foot Toss - 5-10
-Place ball on the ground and fling it up to your chest with just using your feet. Harder than it seems.

Also just grab a jump rope and start getting good at it. It helps with conditioning as well as foot and hand speed. Also if you were to do a in-depth training program next off-season, there is an excellent jump rope routine that requires a solid foundation in the basics.

Do some bodyweight workouts. Towel Pull-Ups, Pushups, Bodyweight Squats, Bodyweight Lunges, Planks, Side Planks, Horse Pose, Superman, Tables, and Bridges are all good.

Do gpp. (Its in one of the articles on baseballtrainingsecrets.com)

Finally learn to do the following lifts...
1. Power Hang Clean
2. Power Hang Snatch
3. Push Press
4. Deadlift
5. Squat
6. Split Jerk
(Do these with a broomstick, It may seem childish but next year if you choose to do a solid off-season program and already know these lifts, you will be off to an incredible start.)

JCB,

Excellent suggestions! I forgot to mention jumping rope. So many variations to improve your footwork it's unbelievable.

I also like your suggestions about using a broomstick to work on form before graduating to stregth building weight. I also like the padded weightbars (I don't think they get above 18 lbs). For anyone (and ESPECIALLY a novice) that would think that using a broomstick is "beneath them," I work out a gym that has some VERY old school Olympic and Powerlifters; even these accopmlished lifters use them on occasion.

OBC

listen to JCB.

We jump rope almost every day at my college...i must say, it has worked wonders right under my eyes.

Lance,

There are some wonderful suggestions here for you to consider.

I would recommend finding a reputable and preferably certified/licensed strength coach in your area who can teach you the finer points of the lifts outlined.

Technique and form over amount of weight lifted and reps. Quality vs. quantity everytime!