Building Arm and Core Strength with Athletes 12 and Under (Part 1 — Basic Level)

As a baseball coach one of the main questions I get is about building strength, throwing harder, and hitting the ball harder. I usually respond first and foremost with the safety and care that needs to be the lead factor when working out with a youth athlete. However, building good habits and building strength can not only teach our young athlete consistent clean habits but it can also save them from injury and help them develop at a quicker rate. So on this blog we are going to cover some solid arm care and core strength exercises that are great and easy for youth athletes.

Warm-up:

1. Jogging or brisk walking for 5–10 minutes to increase heart rate and warm up the muscles.
2. Arm circles: 10–15 seconds of forward and backward arm circles to loosen up the shoulder joints.

Arm Strength Exercises:

1. Push-Ups — 2–3 sets of 8–12 reps: Helps to build chest, shoulder, and triceps strength. Perform push-ups with hands shoulder-width apart and body in a straight line, lowering chest to the ground and pushing back up.
2. Dumbbell Bicep Curls — 2–3 sets of 8–12 reps: Using light dumbbells, stand with feet shoulder-width apart, palms facing forward, and curl the dumbbells towards the shoulders while keeping the elbows stationary.
3. Overhead Triceps Extension — 2–3 sets of 8–12 reps: Using a light dumbbell, hold it with both hands overhead, lower the weight behind the head, and then extend it back up.

Core Strength Exercises:

1. Plank — 2–3 sets of 20–30 seconds: Lie face down, place forearms on the ground with elbows under shoulders, and lift the body into a straight line, engaging the core muscles. Hold for the desired time.
2. Russian Twists — 2–3 sets of 10–15 reps per side: Sit on the ground with knees bent, lean back slightly, and lift feet off the ground. Hold a baseball or a small weight with both hands, rotate the torso from side to side, touching the ball/weight to the ground on each side.
3. Leg Raises — 2–3 sets of 10–15 reps: Lie on your back with legs extended, raise both legs towards the ceiling while keeping them straight, and lower them back down without touching the ground.

Cool-down:

1. Walking or light jogging for 5–10 minutes to bring the heart rate down and help with recovery.
2. Stretching: Perform gentle static stretches for major muscle groups used during the workout, holding each stretch for 15–30 seconds.

Remember to start with lighter weights and progress gradually, focusing on proper form and technique. Rest for at least 48 hours between strength training sessions to allow muscles to recover. And always consult with a qualified coach or trainer to tailor the workout to the individual needs and abilities of the baseball players.