Sprints

When you break it down, base running is simply a series of sprints. Add wind sprints to your off-season regimen. Work on staying low at the start and exploding in your first several steps.

Legs

Do not underestimate the importance of strong legs for both hitting and pitching. Strong legs in pitching will allow you to drive to the plate. You will be able to throw harder with less pressure on your arm. In hitting, strong legs will certainly increase your power and leverage.

Diet

Consult a dietician to obtain a gameplan for maximizing your workouts through nutrition. Many players run, lift weights, and do conditioning drills. What most neglect is diet. It will make a difference.

Aerobic Training

Be sure to get a full array of aerobic training during the off-season, and maintain aerobic training during the season. Aerobic training will help provide much needed stamina and help prevent injury.

Shoulders

Be very guarded when you work on shoulders during your training. Do not use heavy weights and keep the workouts extremely light. Always maintain your range of motion and avoid lifts or presses that are over your head.

Pitchers, Keep It Light

Pitchers too now work out with weights. But, whereas hitters can get away with a little bulk, pitchers must maintain their full range of motion. Keep all workouts light and maintain a stringent stretching routine. Concentrate on legs and make sure your upper body does not get bulky.

Tae-Bo, Yoga, Spinning® , Karate, etc.

Baseball players often have a problem with aerobic conditioning because they find the treadmill or the stationary bike boring. To battle this ennui, try getting involved with an activity that will be aerobically beneficial, but interesting. Karate, Tae-Bo, Spinning®, and even Yoga are great alternatives.

Control

A wise man once told me, you can´t control a lot of things in baseball. You can´t control the weather. You can´t control the umpires. You can´t control the field condition...

But, the one thing you can control is what kind of shape you are in and how well you have prepared for the season.

Weight Training

Weight training used to be frowned on in the game of baseball. Now, everybody trains with weights. If you are going to train with weights, consult a professional to help you develop a program that will maintain your range of motion.