3 Foundational Plyometric Drills Every Baseball Player Must Master - Lewis Physical Therapy & Sports Rehabilitation

Baseball is an explosive sport. Pitchers and position players rely on the ability to rapidly decelerate and then re-accelerate, whether they’re throwing, sprinting, or rotating. Plyometrics are one of the most effective ways to develop this elastic power — but only if you start with the right progressions.

Most athletes jump straight into high-intensity or “social-media-friendly” plyos before they can control their landing mechanics. That’s where injuries start, and performance actually goes backward.

Today’s blog breaks down the introductory extensive plyometrics I use with every baseball player to build the foundation for explosive movement.

✅ What You’ll Learn

By the end of this breakdown, you’ll understand:

• Why extensive plyometrics must come before max-effort work
• How to teach your body to decelerate and re-accelerate efficiently
• The 3 foundational plyometric drills every baseball player should master
• How to avoid common landing and rhythm mistakes
• How to program plyos correctly for baseball athletes
• When you’re ready to progress to box jumps or intensive plyometrics

🎥 Watch the Full Plyometrics Breakdown on YouTube

See each plyometric demonstrated, including common mistakes and coaching cues.
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1. Countermovement Jumps (Extensive Plyo)

Countermovement jumps are the simplest and safest place to start. These aren’t about jumping high — they’re about developing rhythm, timing, joint stiffness, and repeated efforts.

Athletes perform continuous reps (10–15 at a time), focusing on:

• A smooth eccentric → concentric transition
• Stable landings without collapsing into the knees
• Maintaining posture and alignment over multiple reps

For young athletes especially, this teaches coordination and sets the foundation for harder plyometrics later on.

2. Lateral Bounds / Skaters

Baseball is a rotational and lateral sport. Lateral bounds help athletes learn to:

• Load the hip
• Absorb force
• Push laterally without losing control

These should not be done for maximum distance. Instead, focus on clean landings, slight knee bend, and staying in your hip. If the glute is working, the drill is being done correctly.

3. Split-Squat Plyometrics

These develop unilateral power — crucial for sprinting, rotating, hitting, and throwing.

Start with split-squat jumps on the same side before progressing to alternating switches. The goal is not depth, but quick elastic action:

• High split stance
• Minimal back-knee drop
• Quick ground contact

This drill teaches athletes to produce vertical force while maintaining stability.

Programming Recommendations

Most baseball athletes benefit from:

• 2–3 sets of 12–15 reps per drill
• 3–4 weeks of extensive plyos before progressing
• Emphasis on quality, not height or distance

Once athletes demonstrate consistency and control, they can move to more intensive plyos or introduce box jumps to reduce eccentric load.

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Dive deeper into baseball speed, power development, and plyometric foundations.
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