How to make the most of the baseball offseason

The offseason is where players actually get better. Games are over, so there is time to fix a swing, build strength and come back in spring ahead of where you left off. Here is a simple way to use it.

1. Start with real rest, especially for pitchers

After a long fall or summer season, the arm needs time off. MLB and USA Baseball’s Pitch Smart guidelines recommend that young pitchers take at least four months off from competitive pitching each year, with two to three of those months in a row. Rest doesn’t mean sitting on the couch: stay active with other sports, mobility and general strength work.

2. Build strength and movement

Stronger, more mobile players throw harder, swing faster and stay healthier. For younger players that means bodyweight work, jumping, sprinting and lots of play. For high school players, a supervised strength program a few days a week pays off in spring.

3. Ramp up throwing gradually

When it is time to throw again, build back slowly: short distances and easy effort first, then more distance and intensity over several weeks before any bullpens. A structured throwing program keeps the ramp-up honest so the arm is ready on day one of the season.

4. Hit with a purpose, not just volume

Five hundred careless swings build habits you don’t want. Pick one or two things to work on with a coach, measure them (exit velocity and launch angle on HitTrax are good starting points) and check progress every few weeks.

5. Work on your position

Catchers can sharpen receiving and blocking, infielders footwork and glove work, outfielders first steps and throws. The offseason is the best time to clean up fundamentals without the pressure of games.

Putting it together

A good offseason looks like rest first, then strength, then a gradual ramp into baseball work with a clear plan. If you want help building that plan, a $50 trial lesson is a good place to start, and our winter programs are built around this same idea.