Interval Running Training for Baseball | Performance Plus

Interval Running Training for Baseball

Interval training is a type of training that involves a series of low- to high-intensity workouts interspersed with rest or relief periods. The high-intensity periods are typically at or close to anaerobic exercise, while the recovery periods involve activity of lower intensity. Varying the intensity of effort exercises the heart muscle, providing a cardiovascular workout, improving aerobic capacity and permitting the person to exercise for longer and/or at more intense levels.


This is an interval training based program designed to enhance cariorespiratory  fitness trough repeated efforts.

Mark out a rectangle 55m x 25 m with cones. You have 10 seconds to go between each cone.

Set 1  4 minutes (2 min rest)

Set 2 3 minutes (2 min rest)

Set 3 2 Minutes

To make more difficult, reduce the time for each side eg 8 seconds for each side. its not recommended to increase the distance as it is not really relevant to baseball.