Which Second Sports Best Complement Baseball?

Many players and parents feel pressure to play baseball all year. Travel teams, showcases and lessons can fill every month. But the major health and training organizations keep saying the same thing: playing more than one sport is good for young athletes.

This post looks at what the experts say and which second sports may help a baseball player most.

This post is general information, not medical advice. Every athlete is different. Talk with your coaches, your parents and your doctor about your schedule.

What the experts say

The American Academy of Pediatrics (AAP) says current evidence suggests delaying specialization in most sports until late adolescence (around 15 or 16) will lower the risks and lead to a higher likelihood of athletic success (AAP, *Pediatrics*). The AAP also says that “sport sampling,” or playing multiple sports, promotes enjoyment while decreasing injuries, stress and burnout (AAP, *Pediatrics*). On its family website, the AAP says most injuries in young athletes come from overuse and advises young athletes to avoid specializing in one sport (HealthyChildren.org, AAP).

The NSCA, in its position statement on long-term athletic development, says programs should encourage an early sampling approach that builds a broad range of motor skills (NSCA).

MLB and USA Baseball’s Pitch Smart guidelines for younger players include “Play other sports during the course of the year” (Pitch Smart, Ages 13–14). For ages 15–18, Pitch Smart calls for at least four months off from competitive pitching each year, including 2–3 continuous months with no overhead throwing (Pitch Smart, Ages 15–18). A second sport is a natural way to use that time.

What to look for in a second sport

A good second sport for a baseball player usually does at least one of these:

• Gives the throwing arm a break.
• Builds athletic skills baseball needs: speed, quick feet, jumping, balance, body control.
• Builds strength or fitness in a different way.
• Keeps the game fun and helps you avoid burnout.

The sports below are the Hub’s view of how each can fit. They are not ranked, and the best choice is the one you enjoy and will commit to.

Basketball

Basketball is played in winter, so it fits well between fall ball and spring baseball. It involves quick changes of direction, jumping, defensive footwork and fast decisions. Those skills match well with fielding and base running. It is not an overhead throwing sport, which gives your arm a rest from baseball throwing.

Football

Football is in the fall. It can build strength, speed and toughness, and it comes with structured strength and conditioning. It is a contact sport, so think about the injury risk and talk it over with your family. Quarterbacks still throw a lot, so pitchers who play QB should be careful about total throwing for the year.

Soccer

Soccer builds running fitness, footwork and agility, and it uses the lower body much more than the arm. It can be a good choice for players who want to work on speed and endurance.

Track and field

Sprinting and jumping events build speed and power directly. Speed matters on the bases and in the field. In many Indiana schools, track overlaps with the spring baseball season, so it may not be possible to do both at once. Off-season sprint and jump training can bring some of the same benefits.

Wrestling

Wrestling is a winter sport that builds strength, balance, body control and mental toughness. It is very demanding and involves weight management, so make sure you have good coaching and follow your school’s rules.

Swimming

Swimming builds fitness with low impact on the joints. Swimming also uses the shoulders a lot, so pitchers and catchers should talk with a coach or athletic trainer about how it fits with their arm care plan.

Making it work

Playing two sports takes planning. A few tips:

• Talk to both coaches before the season. Most high school coaches support multi-sport athletes.
• Keep some throwing work in the weeks before baseball starts, as your baseball coach recommends, so your arm is ready.
• Protect rest days. The AAP advises 1–2 days of rest each week (HealthyChildren.org, AAP).
• Do not stack seasons on top of each other without breaks. Two sports at the same time, plus travel ball, can become too much.

The bottom line

The research and guidance point in one direction: a well-rounded athlete is usually a healthier and often a better one. Pick a second sport you enjoy, play it hard, and come back to baseball fresh.

— Indiana Baseball Hub

Sources

• AAP, Pediatrics: Sports Specialization and Intensive Training in Young Athletes
• AAP, Pediatrics: Organized Sports for Children, Preadolescents, and Adolescents
• AAP / HealthyChildren.org: Tips to Prevent Sports Injuries in Children and Teens
• AAP / HealthyChildren.org: Burnout in Young Athletes
• NSCA: Long-Term Athletic Development Position Statement
• MLB / USA Baseball Pitch Smart: Ages 13–14 and Ages 15–18