The game of baseball is played in a series of short quick bursts, so as coaches, why not condition athletes in the off-season to enhance those attributes in players.
Make average players into contributors and good players into great players.

Utilize the lifting program three days a week--Tuesday, Thursday and Sundays; like many other programs with time and facility limitations, the entire body is worked in those three days. On alternate days, Monday and Wednesday, the agility program is used. Split the entire squad into two groups and work for one-half hour.
In agility workouts, use many exercises that improve players' reaction time, power and explosion.

Two workouts are recommended--the first workout is a station workout, and the second workout is a stairwell workout accompanied with plyometrics. In the station workout, the players exercise at each station for one minute (2 to 30 second sets). In between each station, the players run a backward lap on the track. The stations are as follows:

    1.  Two laps in 25 seconds each (track 1/11 of a mile).
    2.  Medicine ball abdominal work--lO pounds
        (two players back-to-back passing the ball over head (one set) and waist high (1 set)).
    3.  One legged dot-to-dot (both legs).
    4.  Jump rope.
    5.  Reverse curls--wrist rolls with straight bar.
    6.  Mountain climbers.
    7.  Plyometrics--12 inches, 24 inches, 36 inches only (one set on top, one set up and over).
    8.  Two-legged dot-to-dot (both feet each spot).
    9.  Throw-downs (abdominals).
  10.  One-legged half squats.
  11.  Lateral hops over a 12-inch cone.
  12.  Step ups--24 inches
  13.  Side crunches with 10-pound medicine ball.

NOTE:  In the complete workout, run over a mile backwards.
 
The Stairwell Workout is as Follows:

*Two-feet bunny hop every step, two times.
*Two-feet bunny hop two steps, two times.
*Two-feet bunny hop three steps, two times.
*Two-feet bunny hop four steps, two times.
*Two-feet bunny hop as many as possible, two times.
*One-legged hop alternate legs, two times.
*One-legged hop two steps alternate legs, two times.
*One-legged hop three steps alternate legs, two times.
*HOP up three steps, down two steps.
*HOP up two steps, down one step.
*Set ups 15 second sets for three minutes.

PLYOMETRICS:

    Box Height--12 inches, 24 inches, 36 inches, 48 inches, 54 inches.

    Workout--six times through, jumping on top of boxes and six times jumping up and over the boxes. The boxes are
    placed three feet apart.