The off-season begins the day after you've completed the End-Season Transition.

It continues from one year's recovery period only until you start Pre-Season Training for next year. (Likely duration 6-8 weeks, perhaps less.) Building a general fitness base will keep you in shape till the sport-specific demands of your next pre-season program.



Weight Work
Winter is the one time in the year where you could work on strength for its own sake - through pure weightlifting. The idea is you'll enter the next season stronger and bigger. However, some conditioning coaches now point out that strong limbs is not what's required in baseball, it's a stronger, more powerful core.While a good baseball coach will know the principles and some of the techniques, players who choose a weight program will need to work within an accredited fitness center (or at your high school or college) with well-trained instructors and always, always with a spotter. These instructors, however, will be preparing you for weightlifting, a sport in its own right. Not all moves will translate to the ball field, some may even be contrary to what you need for baseball.

Aerobic Activities will give you a break from baseball. In addition to obvious exercise programs and running, try swimming, mountain biking, cross-country skiing. Keep in mind that running long distances is not for baseball - this is only suggested for the break between ball seasons.

To make it more sport-specific (anaerobic) try tag football, even frisbee throwing. If you want to keep some baseball-related activities in the mix, continue with end-season visual-tracking sports (tennis, etc.), or work on base-stealing.

Off-Season Throwing is different from the approach you should take in the pre-season or in-season. A new series by Alan Jaeger outlines this program (coming soon).

Vision Training is the other low-impact training you can start at this time and continue throughout the year.

Go one step farther, and consider taking a first-aid program - the more you know about injury treatment and prevention, the more confidence you'll have throughout your training and playing seasons.