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