Youth Sports 30–Day Stuck in Home Challenge
By Matt Krause, RSCC
Now that the baseball season is on hold for at least another month and players are stuck in the house, there is time to refine strengths and correct weaknesses. The following is a day-by-day 30-day exercise program designed to challenge players to be in tip top shape when the season resumes. The program is designed for players to workout out 3 times per week with the option for a fourth workout each week. The fourth workout can be day of rest, body weight exercise or 30-minutes of cardio.
The program requires no equipment. Rotator cuff / shoulder exercises can be performed with a 3-pound dumbbell or can of soup. A broomstick, golf club or dowel can be used for seated rotations and a string can be attached between two chairs or a door frame for limbos and step overs.
The 30-Day Challenge and a description of each exercise are presented below.
Matt Krause, RSCC is the President of the Professional Baseball Strength Coaches Society (PBSCCS) and former Director of Strength and Conditioning for the New York Yankees and Cincinnati Reds