Monday

All Body Weight Workout... focus on good form and control... quality is our goal.

Squats x 10

Alternating Reverse Lunge x 2 (right leg / 2 left leg) (x 10 total reps, 5 each side)

Squat Jumps x 10

Plank Taps x 10 total reps (5 each side - under control, slower is fine)

Push Ups x 10

Commandos x 10

Crunch & Pause x 10

Slow Seated Twist x 10 reps (both sides is 1 rep... touch the floor if you can 20 times)

Alternating Elbow to Knee Crunch x 10 (both sides is 1 rep... 20 times total if you count each move)

Superman to Lat Pulldown x 10

Plank Row x 10 total reps (each move is 1 rep)

Superman Slow Swimmers x 10

Finisher = 10 Chest to Ground + Jump Burpees

Throwing

Focus on quality... proper arm slot and position, use a target when throwing, even in these drills. Be easy getting the arm ready to go. A little more time to be ready is better than risking injury during the season.

Towel Drill (cones) - 10 reps - rest - 10 more reps

Kneeling Dead Man - 10 reps

Dead Man - 10 reps

10 Toes - 10 reps

Play Catch up to 60 feet - 10 to 20 throws

Tuesday

Fielding

Find a wall... use a tennis ball... some drills are no glove and others use your glove.  We understand these drills are basic, but they lay the foundation for good mechanics. Stay focused and concentrate on quality reps.

Round 1 -

Short Hop Forehand - 20 reps

Short Hop Backhand - 20 reps

Short Hop Forehand - Barehand - 20 reps

Short Hop Backhand - Barehand - 20 reps

Round 2 - 

Ball Wall - Barehand - 20 reps

Ball Wall - Glove - 20 reps

~ Repeat Round 2 ~

Hitting

Staying focused on building the fundamentals of an efficient and powerful swing. Again, quality is our focus. Keep the eyes on the back of the ball when doing tee work. Don't worry about where the ball goes. Good swings, under control.

Round 1 - 

One Hand Swings - 10 reps

Split Grip Swings - 10 reps

Round 2 - 

Flamingo Drill - 10 reps

Hook 'em Drill - 10 reps

Open Stance Drill - 10 reps

Step Back Drill - 10 reps

~ Repeat ~ for a 2nd set starting with Flamingo Drill ~

Round 3 - 

Middle Pitch on the Tee - 20 reps (Quality - line drive up the middle)

Wednesday  -  Live in person workout at PRO 3:5 Sports

Thursday

Throwing

Focus on quality... proper arm slot and position, use a target when throwing, even in these drills. Be easy getting the arm ready to go. A little more time to be ready is better than risking injury during the season.

Towel Drill (cones) - 10 reps - rest - 10 more reps

Kneeling Dead Man - 10 reps

Dead Man - 10 reps

10 Toes - 10 reps

Play Catch up to 60 feet - 10 to 20 throws

Hitting

Staying focused on building the fundamentals of an efficient and powerful swing. Again, quality is our focus. Keep the eyes on the back of the ball when doing tee work. Don't worry about where the ball goes. Good swings, under control.

Round 1 - 

One Hand Swings - 10 reps

Split Grip Swings - 10 reps

Round 2 - 

Flamingo Drill - 10 reps

Hook 'em Drill - 10 reps

Open Stance Drill - 10 reps

Step Back Drill - 10 reps

~ Repeat ~ for a 2nd set starting with Flamingo Drill ~

Round 3 - 

Middle Pitch on the Tee - 20 reps (Quality - line drive up the middle)

Friday

Workout

All Body Weight Workout... focus on good form and control... quality is our goal.

Side to Side Squats x 10 total reps

Pulse Squats x 10 reps

Jump Lunge R/L into Squat x 10 reps (R lunge, L lunge, squat = 1 rep)

Plank Foot Taps x 10 total reps

Front Raise to Side Raise Baseballs x 10 reps (Front, side = 1 rep)

Pulse Push Ups x 10 reps

Slow Seated Twist x 10 reps (side to other side =  1 rep)

Feet Up Toe Touch x 10 reps

Floor to Feet Overhead  x 10 reps

Half Burpee Sprawls x 10 reps

Spiderman Commando  x 10 total reps

Superman + Lat Pulldown + Slow Swimmer + Push Up x 5 reps (Pulldown + Swimmer + Push up = 1 rep)

Finisher = 15 Chest to Ground + Jump Burpees

Saturday

Quick Work

Short workout for your Saturday.

Lateral jumps - 30 seconds x 2 rounds

Lateral A - Skips - 30 seconds each way x 2 rounds

All fielding drills listed for 15 reps each

All hitting drills listed for 10 reps each

ADD - 20 QUALITY middle tee hits to finish the round