Embedded Files
Monday
Workout
Week 6 - Coach Nia from Wednesday Night Workouts dials up a great workout! Again, appropriate weight for good form.
10 reps - Mike Tyson push ups
10 reps - RDL (Romanian Dead Lift) into Row
10 reps - Single leg RDL to press - Right side
10 reps - Single leg RDL to press - Left side
10 reps - Low Ab Reverse Crunch
2 variations weighted wall sits - Weighted 30 count / Front raise 20 count
10 reps - Overhead Weighted Crossbody Marches - Right side
10 reps - Overhead Weighted Crossbody Marches - Left side
Monday : REPEAT for 3 rounds
Throwing
We continue to focus on QUALITY reps... really think about proper mechanics and not rushing through the sets. Week 5 and 6 we are playing catch out to 90 feet.
Sit to Stand Throw - 10 Reps - We are working on loading into the back leg... notice Coach Jaime is standing from the seated position only using the back leg. The front knee comes up into a good mechanics position ready to throw. No need to throw 100%... focus on the feel of the body in this drill.
Pivot Picks - 10 Reps - Really pay attention to the video... notice Coach Jaime is set up to throw toward the camera (that would be home plate) however, he is twisting his torso to turn and throw toward 2nd base. His feet stay stable, torso rotates and his arm position is exactly where he wants it as if he was throwing a pitch. Don't neglect the follow through. Unfortunately if you do this move in a game... that is a balk - this drill is for training purposes only! : )
Walking Nelson - 10 Reps - Ok.... WATCH FIRST... we are throwing off the opposite foot and really focusing on the arm slot and should position. Notice Coach Jaime emphasizes the arm slot. 2 Steps then throw... notice his throwing arm leg is the leg that is in FRONT for this drill. To put any velocity on the throw, you must follow through and notice how Coach Jaime finishes his throw with his feet adjusting.
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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 5 & 6 - Yes, fundamentals are boring... but ABSOLUTELY necessary! Inside or in your garage or driveway, space is limited and these drills are how we get better without being on a field. Focus on really good form. We are using more footwork in these drills. Footwork sets up the proper position to make it a lot easier to play defense.
Approach Drill - 10 Reps - We are focused on the approach to the ball... Coach Jaime uses quick feet but notice... right handed throwing players... the sequence for your feet just before fielding is right foot, left foot - then field the ball and again right foot, left foot to be ready to throw. It is quick, short and efficient.
Rebound BackHand - 10 Reps - Coach Jaime is using a "pancake" glove... flat and not able to squeeze. If you have one great... if not, no worries! Use your regular glove and either catch the ball or use the palm to stop and deflect the ball. Whatever you use, focus on a good approach to the ball, stay low and work your glove from the ground up.
Rebound Forehand - 10 Reps - We are again positioning our feet but this time the play is more of a situation where you are receiving a throw either to a base or in from the outfield. Track the ball all the way into the glove... your eyes should end up in the glove with the ball.
Gather Flip/Throw 10 Reps - Now we are getting fancy with the glovework but don't forget the footwork! Notice Coach Jaime using his feet to setup a good position to attack the ball. Make sure the ball is solid in the glove and then alternate between glove flips and reach in to get the ball and then a back hand "shovel" toss. Have fun with this drill!
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Repeat for 2 rounds
Hitting
Working on power and contact Weeks 5 & 6. Again, be intentional about good swings... QUALITY!
One Hand Swing - 10 reps - This is a repeat drill... choke up on the bat or find a much smaller bat you can control. Drive the back hand through the ball... like you are punching the ball back at the pitcher and then the swing follows through. We want the back hand to dominate the swing.
High Tee - 10 reps - To drive the high pitch... our mechanics (body) stays the same... we are keeping our eyes on the target (a small spot on the ball) and again, driving our hands through that target. If our eyes really track the ball, our barrel contact percentage goes up tremendously and we can get our hands (and bat) to the high pitch for hard line drives.
Step Back - 10 reps - Feet start together at the front foot... step back into a slightly wider than normal stance... gather into the back leg, like sit a little, load the glute (feel the tension in just the rear end of your back leg) then stride forward and drive from the loaded glute. We get power from using the big muscles in our rear end and legs.
Low Tee - 10 reps - Drive the low pitch... our mechanics (body) stays the same... we are just dropping the bat to the ball to barrel up the low pitch.
Basketball Hits - 10 reps - Find an old basketball or soccer ball... power through the ball, finish with hands driving through the ball over the pitcher's head... create power.
Middle Tee - 10 reps - Focus on line drives up the middle... good mechanics, gather/load in the back glute and drive through the ball with a quick solid finish
--- Repeat for either 2 or 3 Rounds ---
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. Week 5 and 6 we are playing catch out to 90 feet.
Sit to Stand Throw - 10 Reps - We are working on loading into the back leg... notice Coach Jaime is standing from the seated position only using the back leg. The front knee comes up into a good mechanics position ready to throw. No need to throw 100%... focus on the feel of the body in this drill.
Pivot Picks - 10 Reps - Really pay attention to the video... notice Coach Jaime is set up to throw toward the camera (that would be home plate) however, he is twisting his torso to turn and throw toward 2nd base. His feet stay stable, torso rotates and his arm position is exactly where he wants it as if he was throwing a pitch. Don't neglect the follow through. Unfortunately if you do this move in a game... that is a balk - this drill is for training purposes only! : )
Walking Nelson - 10 Reps - Ok.... WATCH FIRST... we are throwing off the opposite foot and really focusing on the arm slot and should position. Notice Coach Jaime emphasizes the arm slot. 2 Steps then throw... notice his throwing arm leg is the leg that is in FRONT for this drill. To put any velocity on the throw, you must follow through and notice how Coach Jaime finishes his throw with his feet adjusting.
-----------------------------------
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
Working on power and contact in Weeks 5 & 6. Again, be intentional about good swings... QUALITY!
One Hand Swing - 10 reps - This is a repeat drill... choke up on the bat or find a much smaller bat you can control. Drive the back hand through the ball... like you are punching the ball back at the pitcher and then the swing follows through. We want the back hand to dominate the swing.
High Tee - 10 reps - To drive the high pitch... our mechanics (body) stays the same... we are keeping our eyes on the target (a small spot on the ball) and again, driving our hands through that target. If our eyes really track the ball, our barrel contact percentage goes up tremendously and we can get our hands (and bat) to the high pitch for hard line drives.
Step Back - 10 reps - Feet start together at the front foot... step back into a slightly wider than normal stance... gather into the back leg, like sit a little, load the glute (feel the tension in just the rear end of your back leg) then stride forward and drive from the loaded glute. We get power from using the big muscles in our rear end and legs.
Low Tee - 10 reps - Drive the low pitch... our mechanics (body) stays the same... we are just dropping the bat to the ball to barrel up the low pitch.
Basketball Hits - 10 reps - Find an old basketball or soccer ball... power through the ball, finish with hands driving through the ball over the pitcher's head... create power.
Middle Tee - 10 reps - Focus on line drives up the middle... good mechanics, gather/load in the back glute and drive through the ball with a quick solid finish
--- Repeat for either 2 or 3 Rounds ---
Friday
Workout
Week 6 - Coach Nia from Wednesday Night Workouts dials up a great workout! Again, appropriate weight for good form.
10 reps - Mike Tyson push ups
10 reps - RDL (Romanian Dead Lift) into Row
10 reps - Single leg RDL to press - Right side
10 reps - Single leg RDL to press - Left side
10 reps - Low Ab Reverse Crunch
2 variations weighted wall sits - Weighted 30 count / Front raise 20 count
10 reps - Overhead Weighted Crossbody Marches - Right side
10 reps - Overhead Weighted Crossbody Marches - Left side
Friday : REPEAT for 4 rounds (or 5 if you think you are as tough as Coach Nia!)
Saturday
Quick Work
Short workout for your Saturday.
Repeat 1 round of the fielding drills from this week and if you have time, 1 round of the hitting drills.
Or
Make up a day you missed this past week.
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