Winter Workouts

 Sundays  10:30-12:30 pm
  Farris Baseball Facility
 Strength/Agility  Tues/Thurs
 7:00-8:00 pm
 Diamond Sports Training
 Fielding    Weds 5-6 or 6-7
 Dulles Sportsplex

Pitching Bullpens:
Click here for the Bullpens!

Home Workouts:
 Bat Speed
 Mon/Wed/Fri     See Workout sheets
 Tubing Exercises  Mon/Wed/Fri   See Workout sheets

Hitting Instruction:
Make sure you check out the Hitting Videos Here!

Tubing Exercises Descriptions

Spreadsheets should reflect the new exercises.

1.     Diagonal pulls

2.     Diagonal throws

3.     Internal rotations

4.     External rotations

5.     Throwers reverse (External Rotation at 90 degrees Abduction)

6.     Throwers throw (Internal Rotation at 90 degrees Abduction)

7.     Lateral Raises

8.     Wrist Curls

9.     Scapular rows upper

10.  Scapular rows lower

11.  Press ups (Optional)

12.  Bicep Curls (Optional)

13.  Triceps extensions (Optional)