Each Day will start with a Warm Up and Arm Care and then move into:

  1. Position Specific Training
    1. Pitching
    2. Catching
    3. Infield & Outfield
  2. SAQ & Lifting
  3. Hitting

Warm Up 

Hip & Shoulder Focus

1st Series 1 x Feel

Hip & T Spine Mobility – 1 Set to Feel

  1. CARS – https:// youtube.com/watch?v=3HcqUibHeDY
  2. Fire Hydrants
  3. Bird Dog – https://www.youtube.com/watch?v=ZTFwR6PU1ek
  4. Planks (High Push Up Postion)(Posture Fix) – 30 Seconds
  5. Cat & Cow (Posture Fix) – https://www.youtube.com/watch?v=kqnua4rHVVA
  6. Reach Through – https://www.youtube.com/watch?v=G_1qX_7o0zc
  7. Shoulder Rotation – https://www.youtube.com/watch?v=mt3UQ_RBrIg
  8. Down Ward Dog (Posture Fix) – https://www.youtube.com/watch?v=EC7RGJ975iM
  9. Frog – https://www.youtube.com/watch?v=bxO4MK8YDWE
  10. Pigeon – https://www.youtube.com/watch?v=op-eDU9eNqM
  11. Bridge – https://www.youtube.com/watch?v=YRqoIM0u0PY 

Standing – 1 Set x 5 Second Holds

  1. Standing Open & Close The Gates – https://www.youtube.com/watch?v=y6yrslnhlfc
  2. Standing Yogo Warrior I Reach – https://www.youtube.com/watch?v=k4qaVoAbeHM
  3. Shoulder Elbow Raises – https://www.youtube.com/watch?v=IGVHv9w_o0w
  4. Rear Arm Lift Off – https://www.youtube.com/watch?v=wjrW7eedx7I
  5. Bent Arm Cross Body Stretch – https://www.youtube.com/watch?v=WaR_T0aUoew
  6. Shoulder Mobility Reach – https://www.youtube.com/watch?v=4_66p7a6Opk&t=13s 

Lying on the Floor – 1 Set x 5 Reps

  1. ‘Y’ Raises – https://www.youtube.com/watch?v=UO784aaF54k
  2. ‘External Extension’ 90/90 Field Goals – https://www.youtube.com/watch?v=DYt1H87lkcM
  3. Blackburns – https://www.youtube.com/watch?v=zIkRvvj6Ub8 

2nd Series 1 x 10 

Shoulder

  1. Dumbbell Seated Cuban Press – https://www.youtube.com/watch?v=FB6ogdfc9w0 (Light Dumbbell)
  2. Seated Triceps Extension – https://www.youtube.com/watch?v=YbX7Wd8jQ-Q (Light Dumbbell)
  3. Standing Shoulder CARS – https://www.youtube.com/watch?v=1GjmF3oZvu0
  4. Bear Crawl – https://www.youtube.com/watch?v=xqmDWtOtKnY 

3th Series to 1 x 8

Pull Aparts

  1. In Front @ Chest Height
  2. In Front @ Bellybutton Height
  3. Behind Head Disassociations
  4. In Front Diagonally 

Arm Care

1st – Warm Up

1 Set of 3 with Baseball or Softball

  1. Shoulder Elbow Raises
  2. Shoulder Take Off
  3. Touch My Hands Behind Me
  4. Cross Shoulder Stretch
  5. Plyo Warm Up Movements
    1. Shakers
    2. Upward Toss
    3. Arm Circles
    4. Gravity Drops
    5. Stir the Pot

2nd – Plyo Light Throws – This will help control stress

  1. Reverse Throw
    1. 1 set of 10 with 21 oz
  2. Reverse Pivot
    1. 1 set of 10 with 21 oz
  3. BER Throw
    1. 1 set of 10 with 14 oz & 7 oz
  4. Scarecrow Throw
    1. 1 set of 10 with 14 oz & 7 oz
  5. Position Throws
    1. Pitcher 1 set of 10 with 14 oz
    2. Catcher Kneeling Throw 1 set of 10 with 14 oz
    3. Infielder Throw (Trosky Shuffle) 1 set of 10 with 14 oz
    4. Outfielder Throw (Pro Step) 1 set of 10 with 14 oz

3rd – Long Toss

  1. 45’
    1. Anchors (9) – Arm Action
    2. BER Throws (3) – Arm Action
  2. 50’
    1. Marshalls (3) – Arm Action
    2. Waiter Step In (3) – Arm & Body Sync
  3. 60’
    1. Walking Throw (3) – Arm & Body Sync
    2. Step Back (3) – Arm & Body Sync
    3. Trosky Throw (3) – Arm & Body Sync
  4. Extension 3 Throws each distance : Crow Hop Front Side w/ Finish
    1. 90’ – 120’ – 155’ – 175’
    2. 195’ (2 Throws)
  5. Pull Down 1 Throws : Crow Hop Front Side w/Finish
    1. 195’ – 175’ (1 Throw) – 155’ – 120’ – 90’
  6. 60’ Position Throws : Focus on Extension and Arm Speed
    1. INF
      1. Quick Hands – Cuts
    2. OUT
      1. Pro Step
    3. Catcher
      1. Knelling Throw Downs – Catch 2 Throw Downs
    4. Pitchers
      1. Pick Off Moves

Position Training

Pitching – Oliva

Catching – Emily

Infield – Pheobe

Outfield – Maddie

Lifting

Tuesday – Vertical Force Production

  1. Power Skip for Height 2 x 20 Yards – Explosive
  2. 10 Yard Flying Wickets x 6 – Explosive
  3. Power Skip for Distance 2 x 10 – Explosive
  4. ISO Split Squat Pin Pull at Bottom 4 x 5 Second Pulls – Max Effort
  5. Standing Vertical Jump – Max Effort
  6. Approach Vertical Jump – Max Effort
  7. 12” Drop Jump 2 x 4 – Explosive
  8. Goblet Jump w/ 1 Second Pause at the Bottom 2 x 4
  9. Band Assisted Jump w/Pause 2 x 4
  10. Single Leg Toes Up Goblet Squat 2 x 10 each Leg
  11. Pogo Bounces Toes Up 2 x 10 seconds
  12. Barbell Hip Thrust 2 x 3
  13. Bulgarian Split Squat 2 x 3 each side
  14. DB Lateral Goblet Lunge 2 x 5 each leg
  15. Hip Band Walks

Wednesday – Sprinting

  1. Short Sprinting – Acceleration
    1. Downward Dog + Ankle Rocking + Elevated Ankle Step Through + GOATA Series
    2. Skip Series + Dribbles
    3. 5 Yard Hill Sprints x 5
    4. 5 Yard 45* Drop Step Go Get The Ball Crossover Sprints Both Right & Left x 5
    5. 3 Yard Backhand Crossover Go Get The Ball Sprints with Prep Step x 5
    6. 3 Yard Glove Side Crossover Go Get the Bal Sprints With Prep Step x 5
    7. 5 Yard Weighted Vest x 3 + 2 Yard Wicket Sprints x 3
    8. 5 Yard Partner Band Resistance Sprints x 3 + 2 Yard Wicket Sprints x 3
    9. 15 Yard Wicket Flys x 5
    10. 10 Yard Max Acceleration Bous Ball Take Off Sprints x 3
    11. 10 Yard Max ‘Steal A Bag’ Sprints x 5

Or

  1. Long Sprinting – Top End Speed Maintenance
    1. Downward Dog + Ankle Rocking + Elevated Ankle Step Through + GOATA Series
    2. Skip Series + Dribbles
    3. 20 Yard Sled Push Sprints x 4
    4. 10 Yard Sled Push Come Off 10 Yard Sprints x 4
    5. 40 Yard Flys x 5
    6. 30 Yard Flys x 5
    7. 20 Yard Max Sprints x 5

Thursday – MSF Explosive

  1. Trap Dead Lift Chains & Box Jump – 1 x 10 Warm up + 6 x 3
  2. Hanging Clean Pull Drops – 4 x 4
  3. Lateral Goblet Lunge + Lateral Wicket Typewriters x 10 Seconds – 3 x 4
  4. Henny Sprinter 1st Step + Bosu Ball Take Off – 4 x 4
  5. Water Bag Quick Stops + Med Ball Lateral Shuffle Scoops – 4 x 4
  6. Water Bag Overhead Step Ups + Med Ball Overhead Running Soccer Throw – 4 x 4
  7. Water Ball Split Stance 180 Rotations + Trail Leg Only Dumbbell Press to Drift – 4 x 4

Hitting

Hitting is hard and to hit well you must be able to control your body with multiple moving parts. biotensegrity allows such control. Biotensegrity allows the body to remain connected while moving. In the end, you need time to hit; you create time by controlling your body.

You want to hit then do this:

  1. Stretch Early & Long by pushing the trail foot deep into the ground and riding the outside of the foot all the way to Launch
    1. Hip Hinge Prep (Trail Knee Over Toes with Square Shoulders and Pelvis)
      1. Knelling Hip Hinge Holds (Arms Crossed)
      2. Standing Hp Hinge Holds (PVC Across The Chest)
    2. Turn The Pocket
      1. Wall Hip Hinge Stretch The Pocket Rotations
      2. Trail Leg Disk Rotations
  • Paloff Holds With Stretching The Pocket
  1. Stretch Long
    1. Balance Bat Mirror Stretch Early & Long
  2. Turn trail side Hip – Oblique – Lat – Scapula – Shoulder deep opposite 2nd Base Bag on every swing
    1. Prep
      1. PVC Check Swing Rotation (ROM)
      2. Paloff Rotations
  • Water Bag Check Swing (Explosive)
  1. Water Bag Jump Forward and then Backward Check Swing (Reactive Explosive)
  2. Med Ball Check Swing Shot Put (Power)
  3. Med Ball Jump Forward and then Backward Check Swing (Reactive Power)
  • Arms & Shoulder Frame
    • Connection Ball In Trail Elbow PVC Check Swing
    • Rod Deep Oppo Turns
    • Balance Bat Deep Oppo Turns
    • Connection Ball Bat & Shoulder Deep Oppo Turns
  1. Swings
    1. Check Swing (Various Training Bats)
      • 90* + 45* + Square + Closed
    2. Be very direct with the knob of the bat to the ball where the end tip of the barrel should be pointing slightly opposite to the 2nd Base Bag
      1. Prep
        1. Water Ball Check Swing Punch
        2. Balance Bat Know To The Ball
      2. Swing
        1. Snapper Swings
        2. Flat Bat Swings
  • Hammer Bat Swings
  1. Check Swing (Various Training Bats)
  1. Release the barrel with a reward hand pivot
    1. Prep
      1. Wrist Roll Ups
      2. Forearm Pronation & Supination Rotations
  • PVC Snaps
  1. Snapper Check Swings
  2. Snapper Full Swings
  3. Balance Bat Snaps
  1. Swings
    1. Throw The Hands – High Pitch (Keep The Hands Above The Ball)
  2. Check swing the barrel too and through the ball

  3. High Level Swing
    1. Main Approach – Never pull the ball
    2. Main swing drill – No Stride Check Swing
    3. Hit Off Velocity and Swing Daily
      1. Hit 95 mph Baseball
        • Softball Curve
      2. Hit 75 mph Softball