Embedded Files
Monday
Workout
Week 7Â - Coach Nia takes us back to bodyweight only... don't think this will be easy since there are no weights... đ
4 rounds !!! And you will need a TIMER for this one!
Plank lateral raise holds ~ 1:30 minÂ
Wood chopping Russian twist ~ 45 secs each side , 1:30 minÂ
Inchworms w/squat & push up ~ 1:30 min
Controlled Static Lunge Pulses ~ 45 secs each leg , total 1:30 min
Single leg â floor push off hopsâ ~ 45 secs each leg , total 1:30 minÂ
Throwing
We continue to focus on QUALITY reps... really think about proper mechanics and not rushing through the sets. Week 7 we are playing catch out to 90 feet... and adding a 15 pitch bullpen for pitchers.
Figure 8's- 10 Reps - We are working on rhythm and body control. Let the body move and feel free and loose... carry that feeling through the throw and follow through... free and loose = fast and quick = velocity!
Roll Ins - 10 Reps - Again... looking to stay loose and fluid. Really feel the body in the mechanics, the more body we use, the higher velocity, the more pitches we can throw and the healthier the arm.
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Repeat these 2 for 3 sets of 10 reps each (total 60 reps)
then... Play catch up to 90 feet for about 25 throws
Pitchers - Flat ground bullpen for 15 pitches - all fastballs
Tuesday
Fielding
Week 7 - working on hands, feet and setting up for a solid and strong throw. Train the eyes to follow the ball all the way into the glove.
Ozzie Drill - Flat Glove - 10 Reps - If you have a flat glove (pancake glove) or a pad (fairly cheap at a sporting goods store), that is what we are using... if not use your bare hand without actually catching it. Use your palm as a solid surface and don't grab the ball - stop it and use the throwing hand to trap it or take it off the face of your palm. This drill is about soft hands...
BackHand Pick & Throw - 10 Reps - Backhand pick... set the feet for strong throw
Rebound & Throw - 10 Reps - Field it... footwork... solid base for a good throw
Shuffle Drill - 10 Reps - Stay low... move the feet... keep the fingers of the glove on the ground and work from the ground up with the glove.
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Repeat for 2 rounds
Hitting
Week 7 we are fine tuning a good swing... a swing that creates consistent contact, quickness and power. There are no videos for the No Stride drill or the Light Bat Swings.
No Stride - 10 Reps - take your regular stance, stride like you would in your normal swing... then start in that position - turn your torso from the legs driving your body and hands through the ball. Focus on solid contact and driving the ball up the middle
Up Against Net - 10 Reps - regular, normal swings along a net... we are focusing on keeping our hands in and driving the ball up the middle - the bat should not hit the net
Shuffle Swings - 10 Reps - this is a repeat drill... work on solid contact and a quick bat
Light Bat Swings - 10 Reps - find an old bat lighter than what you use in a game and take really good, really quick/fast swings
Open Stance - 10 Reps - body is open but focus on the hands driving up the middle... ball flight should be over second base
Repeat all 5 for 2 rounds
Finish with 20 Quality hits 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. Week 7 we are playing catch out to 90 feet... and adding a 15 pitch bullpen for pitchers.
Figure 8's- 10 Reps - We are working on rhythm and body control. Let the body move and feel free and loose... carry that feeling through the throw and follow through... free and loose = fast and quick = velocity!
Roll Ins - 10 Reps - Again... looking to stay loose and fluid. Really feel the body in the mechanics, the more body we use, the higher velocity, the more pitches we can throw and the healthier the arm.
-----------------------------------
Repeat these 2 for 3 sets of 10 reps each (total 60 reps)
then... Play catch up to 90 feet for about 25 throws
Pitchers - Flat ground bullpen for 15 pitches - all fastballs
Hitting
Week 7 we are fine tuning a good swing... a swing that creates consistent contact, quickness and power. There are no videos for the No Stride drill or the Light Bat Swings.
No Stride - 10 Reps - take your regular stance, stride like you would in your normal swing... then start in that position - turn your torso from the legs driving your body and hands through the ball. Focus on solid contact and driving the ball up the middle
Up Against Net - 10 Reps - regular, normal swings along a net... we are focusing on keeping our hands in and driving the ball up the middle - the bat should not hit the net
Shuffle Swings - 10 Reps - this is a repeat drill... work on solid contact and a quick bat
Light Bat Swings - 10 Reps - find an old bat lighter than what you use in a game and take really good, really quick/fast swings
Open Stance - 10 Reps - body is open but focus on the hands driving up the middle... ball flight should be over second base
Repeat all 5 for 2 rounds
Finish with 20 Quality hits up the middle
Friday
Workout
Week 7Â - Coach Nia takes us back to bodyweight only... don't think this will be easy since there are no weights... đ
4 rounds !!! And you will need a TIMER for this one!
Plank lateral raise holds ~ 1:30 minÂ
Wood chopping Russian twist ~ 45 secs each side , 1:30 minÂ
Inchworms w/squat & push up ~ 1:30 min
Controlled Static Lunge Pulses ~ 45 secs each leg , total 1:30 min
Single leg â floor push off hopsâ ~ 45 secs each leg , total 1:30 minÂ
      Increase each exercise 30-60 secs for Fridayâs workout .
Saturday
Quick Work
Short workout for your Saturday.
Tee work - high quality focus - slow things down - about 85% effort for 25 swings really focused on line drives up the middle - take your time between swings, treat 5 swings as one at bat...
Or
Make up a day you missed this past week.
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