Phase 4 of 4
Summer Phase
June – August | Development Phase
10–12 wks
Duration
3–4 days
Frequency / Week
55–70 min
Session Length
Power + Skills
Primary Goal
Summer Training Philosophy
Summer is the Optimal Time for Development
- More time for training (no school)
- Fewer game demands than in-season
- Can push harder in the gym
- Time to work on weaknesses
- Opportunity for camps and showcases
Key Balance: If playing travel ball, this is a modified development phase. If not playing summer ball, this becomes a more aggressive training block.
Phase Structure
Weekly Split — Playing Summer Ball
| Day | Focus | Duration |
|---|---|---|
| Monday | Power Lower | 55–65 min |
| Tuesday | Upper + Hitting | 55–65 min |
| Wednesday | REST / Mobility | 20 min optional |
| Thursday | Power / Plyo + Core | 50–60 min |
| Friday | Skills / Practice | As needed |
| Saturday | Game(s) | — |
| Sunday | REST / Recovery | — |
Weekly Split — No Summer Ball
| Day | Focus | Duration |
|---|---|---|
| Monday | Lower Body – Strength | 65–70 min |
| Tuesday | Upper Body – Strength | 60–65 min |
| Wednesday | REST / Mobility | 20 min optional |
| Thursday | Power + Core | 55–65 min |
| Friday | Full Body + Skills | 60–70 min |
| Saturday | Hitting / Position Work | 60–90 min |
| Sunday | REST | Complete rest |
Weekly Training Templates (With Summer Ball)
MON — Power Lower
Warm-Up (10 min)
| Exercise | Sets × Reps |
|---|---|
| Foam Roll | 2 min |
| Cat-Cow | 10 each |
| World's Greatest Stretch | 5 each |
| Glute Bridge | 2×10 |
| Banded Clamshell | 2×12 each |
| Bodyweight Squat Jump | 2×5 |
Main Workout
| Order | Exercise | Sets × Reps | Tempo | Rest | Notes |
|---|---|---|---|---|---|
| A1 | Box Jump | 4×5 | Explosive | 90 sec | Step down |
| A2 | Broad Jump | 3×5 | Explosive | 90 sec | |
| B1 | Back Squat | 4×5–6 | 2-0-X-0 | 2–3 min | Build to heavy |
| C1 | Trap Bar Deadlift | 4×5 | 2-0-X-0 | 2–3 min | |
| D1 | Hip Thrust | 3×8 | 1-1-X-0 | 90 sec | Squeeze at top |
| D2 | Nordic Curl | 3×5 | 4 sec negative | 90 sec | |
| E1 | Single-Leg Calf Raise | 3×12 each | 2-0-1-1 | 45 sec |
Catcher Mobility (5 min)
| Exercise | Duration |
|---|---|
| Hip flexor stretch | 45 sec each |
| Ankle mobility | 30 sec each |
| Deep squat hold | 45 sec |
TUE — Upper + Hitting Integration
Warm-Up (8 min)
| Exercise | Sets × Reps |
|---|---|
| Arm Circles | 20 each |
| Band Pull-Aparts | 2×15 |
| Med Ball Chest Pass | 2×8 |
| Push-ups | 2×10 |
| Scap Push-ups | 2×10 |
Strength Work (30 min)
| Order | Exercise | Sets × Reps | Rest | Notes |
|---|---|---|---|---|
| A1 | DB Bench Press | 4×6–8 | 2 min | |
| A2 | DB Row | 4×6–8 each | 2 min | |
| B1 | Landmine Press | 3×8 each | 90 sec | Rotational |
| B2 | Pull-ups or Lat Pulldown | 3×8–10 | 90 sec | |
| C1 | Face Pull | 3×15 | 45 sec | |
| C2 | Tricep Pushdown | 2×12 | 45 sec |
Hitting Work (20–25 min)
Transition directly to hitting:
| Drill | Reps | Focus |
|---|---|---|
| Dry Swings | 15 | Mechanics check |
| Tee Work – Middle | 20 | Quality contact |
| Tee Work – Inside/Outside | 15 each | Location work |
| Soft Toss | 25 | Timing |
See Hitting Development for full details.
WED — Rest / Active Recovery
Option 1: Complete Rest
Full day off from all training.
Option 2: Active Recovery (20 min)
| Activity | Duration |
|---|---|
| Light walk or swim | 10 min |
| Full mobility routine | 10–15 min |
Option 3: Light Skills (if no games this week)
- Catching drills
- Footwork
- Light throwing
THU — Power + Core
Warm-Up (10 min)
| Exercise | Sets × Reps |
|---|---|
| Jump Rope | 2 min |
| Leg Swings | 10 each direction |
| High Knees | 20 |
| A-Skips | 10 each |
| Med Ball Slams | 10 |
Main Workout
| Order | Exercise | Sets × Reps | Rest | Notes |
|---|---|---|---|---|
| A1 | Med Ball Rotational Throw | 5×6 each | 60 sec | EXPLOSIVE |
| A2 | Med Ball Scoop Toss | 4×6 | 60 sec | Hip drive |
| B1 | Front Squat | 4×5 | 2 min | Explosive |
| B2 | Lateral Bound | 4×5 each | 90 sec | Stick landing |
| C1 | Hang Clean or Hang High Pull | 4×4 | 2 min | If comfortable |
| D1 | Pallof Press | 3×10 each | 60 sec | |
| D2 | Ab Wheel Rollout | 3×8 | 60 sec | |
| E1 | Side Plank | 2×30 sec each | 30 sec |
Catcher Pop-Up Drills (5 min)
| Drill | Reps |
|---|---|
| Explosive Pop-Up | 6 |
| Pop-Up + Footwork | 6 |
Skill Development Focus
Summer is prime time for focused skill work across three key areas:
1. Hitting Mechanics Overhaul
- This is the time to make changes
- Can't rebuild swing during season
2. Catching Skills
- Receiving and framing
- Blocking
- Throwing mechanics
- Game calling
3. Speed / Agility Development
- More time for dedicated speed work
- No games means fresher legs
Weekly Skill Schedules
Playing Summer Ball
| Day | Skill Focus |
|---|---|
| Monday | Strength focus (skill is secondary) |
| Tuesday | Hitting post-workout |
| Wednesday | Rest or catching drills |
| Thursday | Power + minimal skills |
| Friday | Full practice / skills |
| Saturday | Games |
| Sunday | Rest |
No Summer Ball
| Day | Skill Focus |
|---|---|
| Monday | Strength (no skills) |
| Tuesday | Strength + light hitting |
| Wednesday | Rest |
| Thursday | Power + position work |
| Friday | Full body + hitting |
| Saturday | Full skill session (hitting, catching, fielding) |
| Sunday | Rest |
Catcher Summer Development
Position-Specific Goals
- Receiving — Soft hands, quiet body, framing borderline pitches
- Blocking — Proper mechanics, explosive drop, controlling rebounds
- Throwing — Pop time improvement, accuracy to bases, quick exchange
- Game Management — Reading hitters, working with pitchers, field awareness
Weekly Catcher Skill Work
| Day | Focus | Duration |
|---|---|---|
| Tuesday or Thursday | Receiving drills | 15–20 min |
| Friday or Saturday | Full catching workout | 30–45 min |
| 2×/week | Throw-downs (with arm care) | 10–15 throws |
Pop Time Improvement Plan
| Component | How to Improve |
|---|---|
| Exchange Speed | Drills: rapid exchange, ball in mitt |
| Hip Explosion | Gym: Hip thrusts, box jumps, trap bar |
| Arm Strength | Arm care + long toss program |
| Footwork | Drill-specific practice |
Camp / Showcase Preparation
2 Weeks Before
- Reduce training volume slightly
- Focus on feeling fresh and explosive
- Extra mobility work
- Practice showcase skills (60-yard dash, position skills)
1 Week Before
- Light training only (2 sessions max)
- Stay loose but rested
- Mental preparation
- Gear check
Showcase Week
- Day before: Light movement only
- Day of: Dynamic warm-up, perform
- Day after: Light recovery
Skills to Showcase (Catcher)
| Skill | What They Measure |
|---|---|
| Pop Time | Athleticism + arm |
| Block Drill | Technique + effort |
| Receiving | Soft hands + quiet |
| Exit Velocity | Power |
| 60-Yard Dash | Speed |
Addressing Weaknesses
Use summer to fix issues identified during the season.
Common Weaknesses & Solutions
| Weakness | Training Focus |
|---|---|
| Low exit velocity | Rotational power, med ball work, hip strength |
| Slow pop time | Hip thrust, explosive drills, footwork |
| Fatigue late in games | Conditioning, nutrition, recovery |
| Knee pain when catching | Hip mobility, VMO strength, glute activation |
| Arm fatigue | Arm care compliance, shoulder strength |
| Slow first step | Reaction drills, hip power |
Weakness Assessment Template
| Area | Rating (1–10) | Priority | Action Plan |
|---|---|---|---|
| Hitting Power | |||
| Contact Ability | |||
| Pop Time | |||
| Blocking | |||
| Speed | |||
| Arm Strength | |||
| Conditioning |
Testing Protocol
Test every 4–6 weeks (mid and end of summer).
| Test | Goal | Test 1 | Test 2 |
|---|---|---|---|
| Vertical Jump | >18″ | ______ | ______ |
| Broad Jump | >6 ft | ______ | ______ |
| Med Ball Throw (10 lb) | Improve | ______ | ______ |
| Pop Time | <2.0 sec | ______ | ______ |
| Exit Velocity | >60 mph | ______ | ______ |
| Home to First | Improve | ______ | ______ |
| Back Squat 5RM | Improve | ______ | ______ |
Nutrition Focus: Summer Eating
Summer offers more control over nutrition. Priorities:
- Protein at every meal (palm-sized portion minimum)
- Hydrate heavily (more important in heat)
- Post-workout nutrition (within 30–60 min)
- Quality sleep (no school = can sleep more)
Sample Summer Day
| Time | Meal |
|---|---|
| 8:00 AM | Breakfast: Eggs, toast, fruit |
| 11:00 AM | Snack: Greek yogurt, nuts |
| 12:30 PM | Lunch: Chicken, rice, vegetables |
| Pre-Workout | Small snack: Banana, PB |
| Post-Workout | Protein shake + fruit |
| 6:00 PM | Dinner: Lean protein, carbs, vegetables |
| 9:00 PM | Snack (optional): Cottage cheese or casein protein |
Common Summer Mistakes
| Mistake | Why It’s Bad | Solution |
|---|---|---|
| Training too much | Burnout before season | Follow program, take rest days |
| Not training enough | Miss development opportunity | Stick to schedule |
| All games, no training | Skill improves, strength doesn’t | Balance games with gym |
| Poor nutrition | Can’t recover or build | Take advantage of summer eating |
| Staying up late | Hurts recovery | Keep reasonable bedtime |
| No rest days | Overtraining | At least 1 full rest day/week |
Transition to Offseason
As August ends:
- If playing fall ball — continue similar schedule
- If entering offseason — begin transition to Offseason Program
- Take 1 week light before starting offseason program
Pre-Offseason Assessment
- Re-test all benchmarks
- Identify areas for offseason focus
- Set goals for next year
- Mental reset and fresh motivation
Summer Success Checklist
Weekly
- 3–4 training sessions completed
- Arm care routine done daily
- Mobility work done daily
- Adequate sleep (8+ hours)
- Proper nutrition
- Skill work completed
- One full rest day
Monthly
- Progress testing done
- Goals reviewed and adjusted
- Equipment checked
- Communication with coaches
- Plan reviewed for next month