Zebra Baseball Club - Home Routine
Zebra Baseball Club - Home Routine
Mar/ April - updated 3/12/2020
Zebra Baseball Players, you will need a journal to write in and log your home routine for the next couple of weeks. Dollar Tree, Amazon or other stores have books like the ones here, for $2 or less per notebook. Please follow the example format below to start, and we will be making changes and additions to the routine weekly to keep us in the best playing shape possible until we can get back on the field. Your coaches will request to look at your logs randomly, please keep them up to date.
1. Baseball Active Warm up
1. Baseball Active Warm up
Minimum 4-6 exercises Daily:
2 sets, 20 reps, every day
Choose 4-6 Exercises from this video playlist
Log on Daily/ Every other Day Log
2 sets, 20 reps, every day
Choose 4-6 Exercises from this video playlist
Log on Daily/ Every other Day Log
2. Core Workout
2. Core Workout
Minimum 25 Each Daily:
- Sit Ups- Push Ups- More Exercises added here soon
Log on Daily/ Every other Day Log
- Sit Ups- Push Ups- More Exercises added here soon
Log on Daily/ Every other Day Log
3. Hitting Workout
3. Hitting Workout
Minimum 50-75 Swings completed and written in journal daily (minimum 250 done by 3/20/20, and then weekly):
Approach and counts of swing type written in journal- Middle in- Middle Out- Back up the middle- Low- High- Etc…
Freddie Freeman Tee Work Daily: https://www.youtube.com/watch?v=VBGjLcNTbLw&t=128s Mike Trout Tee Work and BP: https://www.youtube.com/watch?v=ne_7xhj-Huc&t=13s Mike Trout PreGame Routine: https://www.youtube.com/watch?v=mGqsNkq_fpE&t=405s
Log on Daily Log
Approach and counts of swing type written in journal- Middle in- Middle Out- Back up the middle- Low- High- Etc…
Freddie Freeman Tee Work Daily: https://www.youtube.com/watch?v=VBGjLcNTbLw&t=128s Mike Trout Tee Work and BP: https://www.youtube.com/watch?v=ne_7xhj-Huc&t=13s Mike Trout PreGame Routine: https://www.youtube.com/watch?v=mGqsNkq_fpE&t=405s
Log on Daily Log
4. JBands Workout
4. JBands Workout
2 sets, 12 reps each every other day:Exercises 1, 4, 5, 6 & 7 from JBand Exercise Sheet
Reference video for assigned exercise examplesComplete Jaeger Arm Care Video
Notes:Less reps - more quality(good practice to couple with Running Program)
Log on Daily/ Every other Day Log
Reference video for assigned exercise examplesComplete Jaeger Arm Care Video
Notes:Less reps - more quality(good practice to couple with Running Program)
Log on Daily/ Every other Day Log
5. Running Program
5. Running Program
SPRINTS, 8 sets, 10 yards each, every other day:
Notes:Base Stealing Position, Cross Step Explosions, Gain Ground(good practice to couple with JBands Workout)
Log BEST 2 times out of 8 on Running Log each time you run
Notes:Base Stealing Position, Cross Step Explosions, Gain Ground(good practice to couple with JBands Workout)
Log BEST 2 times out of 8 on Running Log each time you run
6. Throwing Program
6. Throwing Program
Warmup:1 - 15-20 Marshall's
Every other day throwing:2 - 25 throws at 25 feet3 - 20 throws at 70 feet4 - 15 throws at 110 feet5 - 10 throws at 25 feet(good practice to do opposite day of JBands Workout)
Notes:Pitchers need to add 35 pitches and 3 simulated batters, every 3-4 days and replace throwing program above on Bullpen days.
Coach Edd and Coach Bill will update this section over the next couple days
Log results of bullpens in journal as well
Every other day throwing:2 - 25 throws at 25 feet3 - 20 throws at 70 feet4 - 15 throws at 110 feet5 - 10 throws at 25 feet(good practice to do opposite day of JBands Workout)
Notes:Pitchers need to add 35 pitches and 3 simulated batters, every 3-4 days and replace throwing program above on Bullpen days.
Coach Edd and Coach Bill will update this section over the next couple days
Log results of bullpens in journal as well