8-Week Baseball Off-Season Strength & Conditioning Program

Ages 12–16 | 2 Days Per Week | Mondays and Thursdays / December 7, 2026 to January 28, 2027 / Players Athletic Club

Build the Athlete. Then Build the Baseball Player.

The Rooney Baseball 8-Week Off-Season Strength & Conditioning Program is designed specifically for developing baseball players ages 12–16 who need more than a generic workout program.

Young athletes don't need to train like professional players. They need to learn how to move well, build strength, produce force, control their bodies, and become more athletic before greater baseball-specific demands are added.

This 8-week program provides that foundation.

Training takes place at Players Athletic Club and is coached using a development-first approach that emphasizes movement quality, proper technique, progressive strength development, speed, power, coordination, and athleticism.

What We Develop

Over eight weeks, athletes will train the physical qualities that support long-term baseball development:

• Lower-body and posterior-chain strength

• Single-leg strength and stability

• Core and trunk control

• Acceleration and sprint mechanics

• Jumping and landing ability

• Rotational power

• Upper-body pushing and pulling strength

• Deceleration and change-of-direction skills

• Balance, coordination, and body control

• Overall athleticism

Two Professionally Structured Sessions Each Week

Each approximately 60-minute training session includes:

Dynamic Movement Preparation
Mobility, coordination, stability, and movement preparation.

Speed & Athletic Movement
Acceleration, lateral movement, change of direction, and deceleration.

Explosive Power Development
Age-appropriate jumping and medicine-ball training.

Strength Training
Squat, hinge, single-leg, push, pull, trunk, and loaded-carry patterns.

Conditioning
Short-duration, baseball-appropriate conditioning designed around quality movement—not punishment or exhaustion.

Individualized Within the Group

Ages 12–16 cover a wide range of physical development and training experience.

That's why Rooney Baseball does not simply prescribe the same weights to every athlete.

Athletes progress based on movement competency, technical proficiency, physical maturity, and training experience.

A beginning 12-year-old and an experienced 16-year-old may train the same fundamental movement pattern while using completely different resistance levels or exercise variations.

Athletes Earn Progression

Our progression follows a simple standard:

Technique → Control → Volume → Resistance → Speed

We don't chase weight-room numbers.

We build athletes who can control and express the strength they develop.

What This Program Is NOT

This is not bodybuilding.

It is not maximum-strength testing.

It is not endless conditioning designed simply to make young athletes tired.

It is not a professional or college workout copied and handed to a 12-year-old.

Every component has a developmental purpose.

The Rooney Baseball Philosophy

Baseball performance is ultimately an expression of the athlete underneath the uniform.

Before asking a young player to throw harder, swing faster, or produce more power, we first develop the physical qualities necessary to support those skills.

Build the athlete.
Develop the movement.
Build strength.
Teach force.
Then apply it to baseball.

Program Details

Program: 8-Week Off-Season / December 7, 2026 to January 28, 2027 / Baseball Strength & Conditioning
Ages: 12–16
Frequency: 2 sessions per week (Mondays and Thursdays)
Session Length: Approximately 60 minutes
Location: Players Athletic Club
Presented by: Rooney Baseball

Give Your Player a Better Physical Foundation for Baseball

The off-season is not simply a time to do more baseball.

It is an opportunity to build the athlete who will play baseball next season—and for years to come.

Join the Rooney Baseball 8-Week Off-Season Strength & Conditioning Program at Players Athletic Club.