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Your training should include practice jumping, since it's a skill you need for outfield.
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When you get to the point in your sports career where tryouts mean making the team or not, you'll have to step up your game. You'll have to take some time ahead of tryouts to show you're prepared and ready for the season. If you're an outfielder, that means having significant power and strength in your throwing arm, being a good jumper and being able to run quickly from one part of the field to another to catch a fly ball. Beyond your physical skills, a good attitude goes a long way.1.
Contact the coach several months before the tryout and ask what camps or training programs he recommends. The coach himself may offer some type of training that prepares you for tryouts; and if so, make every effort to attend. If there's not one offered by your coach or league, take his advice on other training programs to attend, including any camps that are specific to outfielders.
Run, jog, swim, cycle, skate or do some other type of fairly intense aerobic exercise for about 30 minutes, at least three or four days a week for at least a few weeks before tryouts. Good aerobic conditioning will help you keep up when the coach asks you to run laps or do other vigorous activities during tryouts -- and will help you run faster for that fly ball to the outfield.3.
Lift weights two days a week to develop strength in your arms, core and legs -- all which will serve you well when you're running across the field to catch a fly ball. Use machines such as the bicep and tricep curl machines, the pull-up bar and the incline sit-up bench to gain the arm and core strength necessary for those long throws from the outfield.4.
Do plyometric training -- also called jump training -- two days a week, to develop the explosive power and jumping skills you'll need for catching a ball at the back fence.5.
Practice throwing and catching every day. Warm up with the standard game of "catch," throwing the ball back and forth from a short distance. Then move into long throws, practicing throwing the ball from a long distance, throwing and catching pop flies -- including some that require you to dive for the ball -- and also testing the maximum distance you can throw the ball, helping you further develop the long arm you'll need to be a successful outfielder.6.
Get a good night's rest the night before tryouts, and eat a good meal that contains protein and carbs the night before as well as the morning before the tryout. Bring along a water bottle, energy bars or other healthy snacks, as well as the appropriate gear, including your mitt, cleats, baseball pants and a hat so you look the part. Having all of your stuff set out the night before will help you avoid looking unprepared on tryout day -- something that could annoy the coaches.7.
Show a good attitude during the entire tryout. At the most basic level, the ideal player shows respect, responsibility, enthusiasm and demonstrates hard work and understanding, advises American Legion Baseball.