Baseball is a physically demanding sport and requires athletes to be at peak fitness, no matter how old they are. As your child develops, they’ll need to stay committed to at-home workouts—especially during the off-season. Conditioning and strength-training can improve all areas of their game, and the simple living room and backyard exercises below are a great place to start.

A Young Baseball Player’s At-Home Workout

1. Goblet Squats

Knocking the ball out of the park requires a strong lower body. The same goes for running, jumping, on-field agility, and more. Goblet squats are a simple way to workout thighs and hamstrings as well as strengthen joints throughout the lower body. Have your child hold a kettlebell, dumbbell, or other weight against their chest; they should slowly sit back, keeping their back straight and channeling the weight into the heels of their feet. They should gently touch their knees with their elbows and stand again. Try 10 repetitions in three to four sets.

2. Push-Ups

A time-proven bodyweight exercise is push-ups. A single push-up addresses the shoulder, chest, deltoid, tricep, abdominal, oblique, and lower back muscles, and there are several variations to explore. Upper body strength gives your child explosive power for swinging and throwing the ball. Most importantly, core strength will protect their core and lower back from injury. Try diamond push-ups, wide-grip, close-grip, incline, decline, and — as they get stronger — single-arm push-ups.

3. Sprints

Your child needs to keep his or her joints healthy and their stamina up, so commit time each day to sprints. Start in a push-up position. Have them jump up as quickly as they can and sprint 10 yards, as if they’re running to first base; rest for 30 seconds and repeat. This exercise also improves acceleration, which will benefit your child in all aspects of baseball.

If your child is ready to take their game to the next level, Swing Away Academy offers a number of opportunities. Located in West Palm Beach, FL, this training program features an 8,000 square foot facility and offers batting classes, sports camps, and general baseball training. Led by former professional players and instructors, they provide one-of-a-kind training to help your child excel. Visit their website for pricing and programs, or call (561) 568-8777 to speak with a representative.