HittingPerformanceLab.com · Free Youth Baseball In-Season Workout PDF
Free Download · Ages 8–12 · No Gym Required
The 8-Week Youth Baseball In-Season Workout That Fits Around Your Game Schedule
2 days/week · 35 minutes · Bodyweight + bands · Arm care every session. Maintain what your player built all winter — without stopping when the season starts.
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What's Inside the 8-Week PDF
Arm Care Circuit
8-minute band routine that runs first, every session. Builds the shoulder stability youth players don't get from practice alone.
Day A + Day B Workouts
Two complete sessions — lower body + push day, upper body + pull day. Balanced, progressive, printable.
Schedule Guide
8-week calendar showing how to slot training days around games, practice, and tournament weekends.
Session Tracking Log
Printable log for recording sets, reps, and notes each session. Builds the accountability habit early.
Exercise Substitutions
No resistance band? No floor space? Every exercise has a listed substitution so nothing blocks a session.
Recovery Stretches
3-minute cool-down at the end of every session. Reduces soreness and protects range of motion.
This Program Is Right For You If…
This Program vs. Stopping Training Entirely
| What Happens | With This Program | Without Any Training |
|---|---|---|
| Leg strength from off-season | Maintained ✓ | Erodes by ~20% in 4–6 weeks |
| Arm care habit | Active every session ✓ | Gone completely |
| Time per week | 70 min total ✓ | 0 — but no maintenance either |
| Equipment needed | Resistance band + floor ✓ | — |
| End-of-season athletic level | Near off-season peak ✓ | Meaningfully below off-season peak |
What HPL Families Say
"When Josh's oblique started giving him trouble from the pitching and hitting load, Joey gave him a specific set of exercises and it was completely gone in under two weeks. What I appreciate most is not being in a guessing game."
— George R., Josh's dad · pitcher & middle infield, high school freshman"Minimum of 10-mph was added to exit velocity. What you say/teach works."
— Jared Rehm, 12U Softball & Varsity Softball Coach"I was in the gym 6 days a week on top of practices and games. By midseason my knee was breaking down. Joey looked at what I was actually doing and the answer wasn't more treatment, it was less volume. We cut to 4 days a week. The tendinitis cleared up."
— Drake Davis, 1B/OF · Fresno City College · .381 AVG, 12 HR, 53 RBI · 2025 Freshman of the YearAbout Joey Myers
Joey Myers played D1 baseball at Fresno State and has spent 20+ years coaching youth, high school, and college-level athletes. He holds a NASM Corrective Exercise Specialist certification and IYCA Youth Fitness Specialist credential.
He's the author of the Catapult Loading System and has helped 39,000+ subscribers understand how to train smarter — not just harder — during every phase of the season.
HittingPerformanceLab.com has had over 20,000 free programs downloaded. This in-season workout PDF is built from the same methodology — movement quality first, age-appropriate loading, arm care prioritized.
Quick Answers
What ages is this program for?
Ages 8–12. Bodyweight and resistance band only — no gym, no barbell, no specialized equipment.
Can they do this during travel ball season?
Yes — that's exactly what it's designed for. Sessions run 35 minutes on non-game, non-practice days. The schedule guide in the PDF maps training days around a typical game calendar.
What equipment is needed?
A resistance band set and open floor space. Everything else is bodyweight. No gym membership required.
Can they do this the day before a game?
No — avoid lifting the day before or after any game. The strength block creates muscular fatigue that takes 24–36 hours to clear. Use the day before games for rest or the recovery stretches from Block 5 only. The scheduling guide in the PDF maps sessions around a typical game week.
What if they miss a session during a busy week?
Skip it and pick up where the program left off. Do not double up sessions in one day. This program is designed to handle a skipped session without losing the outcome — and skipping training during a heavy tournament week is the correct call, not a problem to solve.
Get the Free 8-Week Youth Baseball In-Season Workout PDF
Arm care every session. 2 days/week. 35 minutes. Fits the game schedule. Ages 8–12.
