Baseball Finishers
Copyright 2012 © by Meglio Performance Systems LLC. All Rights
Reserved.
No portion of this manual may be used, reproduced or transmitted in any
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purchaser for their own personal use. This manual may not be reproduced in
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case of a reviewer who wishes to quote brief passages for the sake of a
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these cases require written approval from Joe Meglio prior to publication.
For more information, please contact:
Meglio Performance Systems LLC
Email: [email protected]
Website: http://joemeglio.com
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Disclaimer
The information in this book is offered for educational purposes only; the
reader should be cautioned that there is an inherent risk assumed by the
participant with any form of physical activity and diet. With that in mind,
those participating in strength and conditioning programs should check with
their physician prior to initiating such activities. Anyone participating in
these activities should understand that such training initiatives may be
dangerous if performed incorrectly, and may not be appropriate for
everyone. The author assumes no liability for injury; this is purely an
educational manual to guide those already proficient with the demands of
such programming.
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About The Author
Joe Meglio is the owner of GameChanger Strength & Performance LLC. In addition to
being a strength and conditioning coach, Joe has played baseball his whole entire life,
including four years of college baseball at Fairleigh Dickinson University in Madison
New Hersey where he was a team captain his senior year.
In 2011 Joe Meglio was voted the # 1 Rising Star in the Fitness Industry by
FitnessBusinessInterviews.com and was also voted as the 1st ever STACK.com Expert of
The Month. He has written for featured on ESPN Page 2, Paul Reddick Baseball, Stack
Magazine, EliteFTS.com and various other publications. For more information on Joe
Meglio and to download your free report on the 5 Fatal Mistakes Baseball Players make
go to HowToTrainForBaseball.com
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Table Of Contents
Getting Started – Page 5
Post-Game Running Workouts – Page 7
Post-Game Ladder Workouts – Page 8
Post-Game Ab Circuits – Page 9
Post-Game Tabata Workouts – Page 10
Post-Game Active Recovery Workouts– Page 11
Post-Game 10-Minute Finishers– Page 12
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Getting Started
The coaches’ guide to implementing these workouts
Inside this manual, you have 18 various workouts to use post-game
or post-practice with your team. These 18 workouts are broken down
into 6 different categories. Each of these categories include 3
different workouts:






Running Workouts
Ladder Workouts
Ab Circuits
Tabata Workouts
Active Recovery
10 Minute Finishers
In order to get the most out of each of these workouts it’s important to
rotate them. This will keep your ball players fresh and on their toes.
After Game 1 – Active Recovery
After Game 2 - Ab Circuits
After Game 3 – Running Workouts
After Game 4 – Ladder Workouts
After Game 5 – Tabata Workouts
After Game 6 – 10 Minute Finishers
After 6 games, you should do at least 1 exercise from each category.
For games 7-12, you will follow the same routine except you will use
a different workout from the category.
The schedule above will gradually condition your ballplayers to
training after the games. You should star them with the least
demanding workouts and progress them from there, just like in the
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example above.
Do you have to follow this schedule? No. Every team is different and
every game is different. If you just finished an extra inning game and
have another game tomorrow, you probably shouldn’t put your team
through a 10-minute finisher. Instead focus on the active recovery
workouts.
On the other hand, if you have a few days off between games, that
would be a good idea to do one of the more demanding workouts (10
minute finishers, tabata workouts or a ladder workout).
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Post-Game Running Workouts
Each one of these workouts include simple and easy to follow running
workouts that should be done on the baseball field after games.
Workout # 1 – Hitter Specific
-Start in the batters box facing the pitcher in a push-up position
-Pop up and sprint from home to first base as fast as possible.
-Jog back to home plate
-Repeat 7 more times (8 total sprints)
Workout # 2 – Hitter Specific
- Run 2 "singles" - sprints from home to 1st base
- Run 2 "double" - sprints from home to 2nd base
- Run 1 "triple" - sprints from home to 3rd base
- Run 1 "home run" - sprint all the way around the bases
*After each run, walk back to home.
Workout # 3 – Pitcher Specific
-Line up on the foul line in the outfield
-Start in the half kneeling position
-Sprint 50 feet
-Rest 20 seconds
-Repeat 11 more times (12 total)
* Make sure you alternate the front leg when starting in the half
kneeling position
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Post-Game Ladder Workouts
Ladder workouts are a quick and efficient way to train the body. Each
ladder will start with 12 reps of each exercise. After you complete 12
reps of each exercise, you will then do 10 reps, then 8, then 6, then 4
and finish with 2 reps. Make sure you do 12 reps of each exercise
before you move down to 10 reps.
Workout # 1
1A) Burpees
1B) Push-ups
1C) Squat Jumps
Workout # 2
1A) Squat Jumps
1B) Yoga push-ups
1C) Lunge Jumps
Workout # 3
1A) Prisoner Squats
1B) Hand walkouts
1C) Burpees
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Post-Game Ab Circuits
These ab circuits are a great finisher to use after games because
they are quick and effective. Start each circuit by doing 20 seconds of
1A. Rest 10 seconds then do 1B for 20 seconds. Rest 10 seconds
then repeat for 3 more rounds (4 total rounds). These workouts
should last 3 minutes and 50 seconds.
Workout # 1 – Do 20s of work, followed by 10 seconds of rest.
Repeat for 4-8 rounds.
1A) Body saws
1B) Plank To Push-up
Workout # 2 - Do 20s of work, followed by 10 seconds of rest.
Repeat for 4-8 rounds.
1A) Dead bugs
1B) Font Plank w/ reach
Workout # 3 - Do 20s of work, followed by 10 seconds of rest.
Repeat for 4-8 rounds.
1A) Body saws
1B) Flutter Kicks
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Post-Game Tabata Workouts
The following workouts are full-body circuits that will last 4-8 minutes.
In order to do these circuits properly, do 20 seconds of 1A then rest
for 10 second. Then do 20 seconds of 1B then rest 10 seconds. 20
seconds of 1C then rest 10 seconds. 20 Seconds of 1D then rest 10
seconds. After you go through the circuit once, repeat for a minimum
for 3 more times (4 total). 4 rounds of any of these circuits will last
about 4 minutes. If you would like to make this circuit longer, then
repeat the entire circuit for the desired amount of time.
Workout # 1
1A) Jumping Jacks
1B) Rotational Push-ups
1C) Side Plank
1D) ISO Squat
Workout # 2
1A) Squat Jumps
1B) Prone Y Hold
1C) Mountain Climbers
1D) Yoga Push-ups
Workout # 3
1A) Squat Thrusts
1B) Prone T hold
1C) Plank to Push-up
1D) Forward Lunges
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Post-Game Active Recovery
Workout # 1
 Prone Shoulder Circuit Video
1- Position 1: L
2- Position 2: I
3- Position 3: T
4- Position 4: w
5 – Position 5: Y
*Hold each position for 5 seconds
*Go through this circuit 3 times without resting
Workout # 2
 Full Body Joint Mobility Video
1- Neck: flexion & extension
2 – Neck: Side to side
3- Shoulder: Arm circles Forward
3 – Shoulder: Arm Circles Backwards
4 – Shoulder: Arm swings
5- Hips: Trunk Rotation
6- Hips: Hip Circles
Workout # 3
 Hip Mobility Circuit Video
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Post-Game 10-Minute Finishers
For each of these 10-minute finishers below, your team will do as
many rounds as possible in 10 minutes. To keep this simple, have
them do 10 reps of each exercise. After they complete all 3 exercises
for 10 reps each, have them rest as short as possible and then repeat
until you have reached the 10-minute mark.
Workout # 1
1A) Plank to push-up
1B) Scapula push-ups
1C) Prone Blackburns
* Do 10 Reps of 1A, 10 Reps of 1B and 10 Reps of 1C. Rest as short
as possible then repeat until 10 minutes is up.
Workout # 2
1A) Hand walkouts
1B) Push-up + Scapula push-up
1C) Reverse Crunches
* Do 10 Reps of 1A, 10 Reps of 1B and 10 Reps of 1C. Rest as short
as possible then repeat until 10 minutes is up.
Workout # 3
1A) Squat Jumps
1B) Judo Push-ups
1C) Lunge Jumps
1D) Prone Blackburns
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* Do 10 Reps of 1A, 10 Reps of 1B and 10 Reps of 1C. Rest as short
as possible then repeat until 10 minutes is up.
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