Monday

Workout

Week 8  - Coach Nia is focused on core activation... light weights with those shoulder exercises!

Plank Up/Down +Push up - 15 reps

40 sec rest 

Kneeling Around the Worlds -15 reps 

40 sec  rest 

Lying Pullovers -15 reps 

40 sec rest 

Hip thrust Hold - 30 secs each side SUPERSET w/dual thrust ( no break in between , increase to 40 secs Friday)

Dual Thrust-15 reps 

40 sec rest 

Toe reaches - 30 secs each side ( increase to 40 secs Friday )

On Friday decrease rest time by 15 secs ( 25 sec rest ) keep movements slow & controlled !

Throwing

We should be in game shape through week 8... Work through the 3 drills for 2 rounds... focus on quality reps and good mechanics.

10 Toes - 10 Reps - 

Walking Windup - 10 Reps - 

Step Backs - 10 Reps - 

-- 2 rounds --

* Flat Ground Bullpen - 25 to 30 pitches - mix in Fastballs and Change Ups

Tuesday

Fielding

Week 8 is another week of seeing the ball into the glove. Focus and train the eyes to stay on the ball.

Short Hop - Back Hand - 10 Reps

Short Hop - Fore Hand - 10 Reps

Rebound Flip/Follow - 10 Reps

Rebound Throw - 10 Reps

-- 2 rounds --

Hitting

Week 8 has a good mix of drills for contact, power and solid mechanics.

V -Drill - 10 Reps - keep the top hand extended through the swing... create a V with the bat follow through and your top hand extending toward 2nd base

Shuffle Drill - 10 Reps

Elbow to Knee - 10 Reps

Step Back - 10 Reps

Middle Tee - Line Drives - 10 Reps

-- 2 Rounds --

* Finish with 20 great quality swings driving the baseball from the legs and torso (core) and powering the top hand through the ball for solid, consistent contact and power

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

Thursday

Throwing

We should be in game shape through week 8... Work through the 3 drills for 2 rounds... focus on quality reps and good mechanics.

10 Toes - 10 Reps - 

Walking Windup - 10 Reps - 

Step Backs - 10 Reps - 

-- 2 rounds --

* Flat Ground Bullpen - 25 to 30 pitches - mix in Fastballs and Change Ups

Hitting

Week 8 has a good mix of drills for contact, power and solid mechanics.

V -Drill - 10 Reps - keep the top hand extended through the swing... create a V with the bat follow through and your top hand extending toward 2nd base

Shuffle Drill - 10 Reps

Elbow to Knee - 10 Reps

Step Back - 10 Reps

Middle Tee - Line Drives - 10 Reps

-- 2 Rounds --

* Finish with 20 great quality swings driving the baseball from the legs and torso (core) and powering the top hand through the ball for solid, consistent contact and power

Friday

Workout

Week 8  - Coach Nia is focused on core activation... light weights with those shoulder exercises!

Plank Up/Down +Push up - 15 reps

40 sec rest 

Kneeling Around the Worlds -15 reps 

40 sec  rest 

Lying Pullovers -15 reps 

40 sec rest 

Hip thrust Hold - 30 secs each side SUPERSET w/dual thrust ( no break in between , increase to 40 secs Friday)

Dual Thrust-15 reps 

40 sec rest 

Toe reaches - 30 secs each side ( increase to 40 secs Friday )

On Friday decrease rest time by 15 secs ( 25 sec rest ) keep movements slow & controlled !

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.