It is the off-season, but you don't want your players to get rusty, do you? What you need is a workout which packs it all in. You need a routine that strengthens the players, and reduces the risk of injuries during the long and hard baseball season.
It is important to know which muscle groups to focus on. Clearly, whether you're a pitcher or a hitter, the most commonly used and strained muscles are the back, chest, and hand muscles. Hitters also need to be able to sprint down the bases quickly, and hence, they need to have tough legs too.
Bench Press: Nothing bucks up the chest more than the good old bench press. Lie flat on top of the bench. You can do the bench press with barbels or as a dumbbell exercise. The bench press really works out the chest muscles well, and is important for hitters as well as pitchers. 2 sets of 10 reps.
Leg Curl: Leg curls are performed lying face down on the leg curl bench, and with leg extensions are one of the most important workouts. Leg curls work the hamstrings and strengthen the legs. 2 sets of 10 reps.