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Monday
Make sure to do the warm up video first...
We are adding weights this week. Be mindful of how heavy you go. Make sure form is proper and correct. Using too much weight with bad form is not what we want. Lower the weight and ensure good form. If you do not have dumbbells, a gallon of water is 8 pounds. If that is too heavy, take out some of the water. Make sure the cap is secure!
3 - Overhead Press
6 - Front Loaded Squat
9 - Dead Lift (Flat Back!)
6 - Push Up
3 - Kneeling Wood Chop (3 Right / 3 Left)
3 to 4 Rounds - Under Control / Figure out proper weight
Throwing
We continue to focus on QUALITY reps... really think about proper mechanics and not rushing through the sets. In Week 4, we will add reps and really want to focus on our arm slot, balance, stride and mechanics in the towel drills.
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)
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Repeat these 3 for 3 sets of 10 reps each (total 90 reps!)
then... Play catch up to 90 feet for about 25 throws
Tuesday
Fielding
Week 4 - Really emphasize your eyes following the ball into the glove and the throwing hand taking the ball out of the glove... Don't toss or dump the ball from the glove to the hand - take it out
Short Hop FH (Forehand) x 20 reps
Short Hop BH (Backhand) x 20 reps
Approach Drill x 10 reps
Shuffle Drill x 10 reps
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Repeat for 2 rounds
Hitting
We continue to add to our drills in Week 4 - but we will repeat some key drills from the last 3 weeks. We can't stress enough - QUALITY over Quantity... good swings, controlled, think through the mechanics - be intentional!
Stick Rotation Hit - 10 Reps
Split Grip - 10 Reps
Hook 'Em - 10 Reps
Elbow to Knee - 15 Reps
Shuffle Swings - 15 Reps
Heavy Bat - 5 Reps (ONLY 5 per round!)
--- Repeat for 3 Rounds ---
Finish with 20 good 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. In Week 4, we will add reps and really want to focus on our arm slot, balance, stride and mechanics in the towel drills.
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 3 sets of 10 reps each (total 90 reps!)
then... Play catch up to 90 feet for about 25 throws
Hitting
We continue to add to our drills in Week 4 - but we will repeat some key drills from the last 3 weeks. We can't stress enough - QUALITY over Quantity... good swings, controlled, think through the mechanics - be intentional!
Stick Rotation Hit - 10 Reps
Split Grip - 10 Reps
Hook 'Em - 10 Reps
Elbow to Knee - 15 Reps
Shuffle Swings - 15 Reps
Heavy Bat - 5 Reps (ONLY 5 per round!)
--- Repeat for 3 Rounds ---
Finish with 20 good line drives up the middle
Friday
Workout
Make sure to do the warm up video first...
We are adding weights this week. Be mindful of how heavy you go. Make sure form is proper and correct. Using too much weight with bad form is not what we want. Lower the weight and ensure good form. If you do not have dumbbells, a gallon of water is 8 pounds. If that is too heavy, take out some of the water. Make sure the cap is secure!
3 - Overhead Press
6 - Front Loaded Squat
9 - Dead Lift (Flat Back!)
6 - Push Up
3 - Kneeling Wood Chop (3 Right / 3 Left)
6 Rounds for 6 Innings - Under Control / Figure out proper weight
Saturday
Quick Work
Short workout for your Saturday.
Get outside and play catch - even a tennis ball of a wall is better than nothing! Throw and catch... not long toss, not too much, enough to get the arm loose and work on some catching with the glove hand.
If you want to hit... go back and repeat Week 1 drills - a little refocus on the fundamentals will be great!
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