The 12-Week Youth Baseball Workout Program
An age-appropriate training system for baseball players ages 8–14. Build bat speed, first-step quickness, and a healthy arm — without a gym, heavy weights, or adult training methods that don't fit young bodies.
- 3 phases · 12 weeks · 3 days/week
- Bodyweight & light resistance — no gym required
- Rotational power work that directly trains bat speed
- 5-minute arm care protocol every session
- Age-tiered guidance for ages 8–10 and 11–14
- Printable PDF with progress tracking sheets
"I've been working with Joey since I was 11. The biggest thing he's taught me isn't a swing cue — it's how to read what your body is telling you before it shuts you down."
— Drake Davis · 1B/OF, Fresno City College · .381 AVG, 12 HR, 53 RBI · 2025 Freshman of the Year
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What's Inside
Everything in the 12-Week PDF
One printable document. Every workout, every warm-up, every arm care set — organized by phase and day so you can take it straight to practice.
3 Complete Phases
Foundation → Athletic Development → Power Peak. 4 weeks each, building on the phase before.
36 Workouts Total
Day A (Lower), Day B (Upper/Rotation), and Day C (Speed/Power) for every week of all 3 phases.
Dynamic Warm-Up Protocol
5-minute movement prep to start every session — not static stretching, which belongs at the end.
Arm Care Protocol
5-minute J-band sequence every session. Builds the structural foundation that keeps young arms healthy long-term.
Age-Tiered Instructions
Every exercise includes separate guidance for Tier 1 (ages 8–10) and Tier 2 (ages 11–14).
Progress Tracking Sheet
Exit velocity, 60-yard dash, broad jump, and weekly completion log. Measurable results to show parents and coaches.
The Program
3 Phases · 12 Weeks · 3 Days/Week
Each phase builds on the one before. Skip to Phase 3 and you'll miss the foundation. Follow the sequence and you'll see real results by Week 12.
Movement Foundation
Bodyweight only · Form first- Bodyweight squats & reverse lunges
- Glute bridges & dead bugs
- Push-ups & band pull-aparts
- Seated rotational work
- 30-yard sprints & lateral shuffles
- Rotational med ball introduction
Athletic Development
Bands & med balls introduced- Goblet squats & split squats
- Single-leg deadlifts & lateral bounds
- Pallof press (anti-rotation core)
- Rotational med ball slams
- Speed ladders & drop-step drills
- Explosive push-ups & heavy rows
Power & Speed Peak
Max intent · In-season prep- Jump squats & skater jumps
- Flying 20s & reaction ball drops
- 90-ft sprint simulations
- Rotational power complex
- Overhead med ball slams
- Ab wheel rollouts
Is This for You?
Who This Program Is Built For
This isn't a general kids' fitness program. Every exercise was selected for the specific physical demands of baseball at ages 8–14.
Youth Players Ages 8–14
Playing rec ball, travel ball, or just getting started. Works for every skill level — the exercises scale to the athlete.
Parents Who Train With Their Kids
No coaching certification required. Every exercise has a form cue so a parent can coach it in the backyard.
Youth Baseball Coaches
Add a 35-minute physical development block to practice 2–3 times per week. The whole team can run it at once.
Players Who Want to Hit Harder & Run Faster
The rotational power work in Phase 2 and 3 directly trains the movement patterns that produce exit velocity and first-step speed.
What People Are Saying
The arm care protocol works. Here's proof.
"When Noah's shoulder started bothering him right before all-stars — 6 out of 10 pain — my first instinct was to shut everything down. Joey didn't panic. He looked at what was actually going on, gave him a combination of exercises and tools, and Noah was back throwing the next day. Within a week he was fully back."
"I absolutely love my J-Bands! I am a college softball player and have been using them for years as a staple in my throwing routine. They have strengthened my arm and given me confidence in a solid warm-up. As a coach, I will always advocate for my athletes to use J-Bands each time they pick up a ball. I 100/10 recommend to all overhead athletes."
"I'm 64 and had been having pain in my right shoulder. I tried these band exercises a few times a week. My pain is gone. I'm also able to do pushups again pain free. I highly recommend these bands for a good overall shoulder workout."
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Questions
Frequently Asked Questions
Is this program free?
Yes — 100% free. Enter your email and we'll deliver the full 12-week PDF to your inbox. No upsell, no credit card, just the program.
Do we need a gym or gym equipment?
No gym required. Phase 1 is entirely bodyweight. For Phases 2 and 3, a light resistance band set and a 4–6 lb medicine ball are useful but optional. Everything else can be done in a backyard, park, or empty gym floor.
My son is 8 — is this too advanced?
No. Each exercise in this program has a Tier 1 version (ages 8–10) that scales the movement to younger athletes. Phase 1 is specifically designed to be approachable for players who have never done structured athletic training before.
Can we use this during baseball season?
Phase 3 can be used as an in-season maintenance program at reduced volume (2 days/week). Phases 1 and 2 are best for the off-season or pre-season window when you have more training time and recovery capacity. During heavy game weeks, prioritize recovery over training volume.
Will this actually improve exit velocity and bat speed?
The rotational power work in Phases 2 and 3 directly trains the hip-to-shoulder movement sequence that produces bat speed. Players who've completed this program have seen 5–10 mph exit velocity gains over 12 weeks — but results vary based on starting point and consistency of training.
Who created this program?
Joey Myers — NASM Corrective Exercise Specialist, IYCA Youth Fitness Specialist, former D1 outfielder at Fresno State (2000–2003), and founder of HittingPerformanceLab.com. He has 20+ years studying the biomechanics of hitting and has worked with hitters from Little League through professional baseball.
