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

-----------------------------

2 Rounds of the above workout

-----------------------------

Finisher = 15 Chest to Ground + Jump Burpees

Throwing

We continue to focus on QUALITY reps... really think about proper mechanics and not rushing through the sets.

Towel Drill Uphill  x  10 reps (we did this drill last week - find a spot where your front (stride) foot finishes higher than your back/plant foot - can land on a step or outside on a slight uphill slope)

Dry Mechanics w/ Towel x 10 reps (flat ground setting - go through your wind-up & stretch - just like a real pitch in a game with the towel - focus on good mechanics with the legs and bottom half and be aware of your arm-slot and follow through finish)

Triple Tap Balance Throw x 10 reps (stay in control, balanced and rhythm - do not rush, focus on solid bottom half mechanics)

-----------------------------------

Repeat these 3 for 2 sets of 10 reps each (total 60 reps)

then... Play catch up to 90 feet for about 20 throws

Tuesday

Fielding

New Fielding drills for Week 3... take your time, perfecting fundamentals is key to being confident on the field.

Short Hop FH (Forehand) x 20 reps

Short Hop BH (Backhand) x 20 reps

Approach Drill x 10 reps

Shuffle Drill x 10 reps

-------------------------

Repeat for 2 rounds

Hitting

Week 3 drills are a little more advanced... make sure to watch the videos for key mechanics. Again, take your time, don't rush the drill or the series of drills. Swing mechanics are key!

Half Kneeing One Handed Swings - 6 reps each hand

Interlocking Fingers - 12 reps

Hook "Em Drill - 15 reps

Open Stance Drill - 15 reps

High Tee - Inside Pitch - 10 reps

Low Tee - Outside Away - 10 reps

----------------------

Repeat for 2 Rounds

----------------------

Finish with 20 High Quality Swings for line drives up the middle

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

Thursday

Throwing

We continue to focus on QUALITY reps... really think about proper mechanics and not rushing through the sets.

Towel Drill Uphill  x  10 reps (we did this drill last week - find a spot where your front (stride) foot finishes higher than your back/plant foot - can land on a step or outside on a slight uphill slope)

Dry Mechanics w/ Towel x 10 reps (flat ground setting - go through your wind-up & stretch - just like a real pitch in a game with the towel - focus on good mechanics with the legs and bottom half and be aware of your arm-slot and follow through finish)

Triple Tap Balance Throw x 10 reps (stay in control, balanced and rhythm - do not rush, focus on solid bottom half mechanics)

-----------------------------------

Repeat these 3 for 2 sets of 10 reps each (total 60 reps)

then... Play catch up to 90 feet for about 20 throws

Hitting

Week 3 drills are a little more advanced... make sure to watch the videos for key mechanics. Again, take your time, don't rush the drill or the series of drills. Swing mechanics are key!

Half Kneeing One Handed Swings - 6 reps each hand

Interlocking Fingers - 12 reps

Hook "Em Drill - 15 reps

Open Stance Drill - 15 reps

High Tee - Inside Pitch - 10 reps

Low Tee - Outside Away - 10 reps

----------------------

Repeat for 2 Rounds

----------------------

Finish with 20 High Quality Swings for line drives up the middle

Friday

Workout

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

-----------------------------

2 Rounds of the above workout

-----------------------------

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