Warm Up
Dynamic Warmup- Traditional Baseball Dynamic
Band Routine-(2 hand overhand tri lunge, 2 hand side 2 side stretch lunge, 2 hand up down out lunge, 2 hand gift givers, reverse out and ups, 2 hand gift getters) see video link https://youtu.be/TWGb7k_PAAo
PVC Role-Areas of Soreness
Wrist Weight Series-(Pronation Swings, Two Arm Throws, Cuban Press, Pivot Pickoff) https://youtu.be/D25movPhqg4
Plyoball Program
Reverse Throws (4 sets of 10 2kg-1kg) https://youtu.be/ra0fSlXTNmM
Pivot Pickoffs (4 sets of 10 2kg-1kg) https://youtu.be/WPOU8wji3FE
Roll In (1 set of 10 1kg / 1 set of 10 450g) https://youtu.be/d7HR-TgRp9E
Rocker Throws (1 set of 4 heaviest to lightest: weighted balls into net) https://youtu.be/k142cK48f-w
Walking Windup (1 set of 4) heaviest to lightest: weighted balls into net) https://youtu.be/JnRsvjU2L2s
Throwing Program
Play catch with 9 oz ball to get loose. Finish session with regulation baseball.
Recovery
Band Routine (Repeat band routine from warm up)
Upward Tosses (2 sets of 15 with 1 kg) https://youtu.be/YT2BnGhHNzY
Band Pull-Aparts (2 sets of 15) https://youtu.be/FXLvxGEGCks
No Money Drill (2 sets of 10) https://youtu.be/xqFk0zOOOlI
Side Lying ER Toses (1kg) https://youtu.be/dXIpFCgQ5d8
Warm Up
Dynamic Warmup- Traditional Baseball Dynamic
Band Routine-(2 hand overhand tri lunge, 2 hand side 2 side stretch lunge, 2 hand up down out lunge, 2 hand gift givers, reverse out and ups, 2 hand gift getters) see video link https://youtu.be/TWGb7k_PAAo
PVC Role-Areas of Soreness
Wrist Weight Series-(Pronation Swings, Two Arm Throws, Cuban Press, Pivot Pickoff) https://youtu.be/D25movPhqg4
Plyoball Program
Reverse Throws (4 sets of 10 2kg-1kg) https://youtu.be/ra0fSlXTNmM
Pivot Pickoffs (4 sets of 10 2kg-1kg) https://youtu.be/WPOU8wji3FE
!!NEW!! Roll In (1 set of 10 450g) https://youtu.be/d7HR-TgRp9E
Throwing Program
Play catch with 9 oz ball to get loose. Finish session with regulation baseball.
Recovery
Band Routine (Repeat band routine from warm up)
Upward Tosses (2 sets of 15 with 1 kg) https://youtu.be/YT2BnGhHNzY
Band Pull-Aparts (2 sets of 15) https://youtu.be/FXLvxGEGCks
No Money Drill (2 sets of 10) https://youtu.be/xqFk0zOOOlI
Side Lying ER Toses (1kg) https://youtu.be/dXIpFCgQ5d8
Warm Up
Dynamic Warmup- Traditional Baseball Dynamic
Band Routine-(2 hand overhand tri lunge, 2 hand side 2 side stretch lunge, 2 hand up down out lunge, 2 hand gift givers, reverse out and ups, 2 hand gift getters, 1 hand engage swing, 1 hand engage and reverse chop, 1 arm pulls 4 way-adjust thumb 3 ways) see video link https://youtu.be/TWGb7k_PAAo
PVC Role-Areas of Soreness
Wrist Weight Series-(Pronation Swings, Two Arm Throws, Cuban Press, Pivot Pickoff) https://youtu.be/D25movPhqg4
Plyoball Program
Reverse Throws (2 sets of 10 1kg) https://youtu.be/ra0fSlXTNmM
Pivot Pickoffs (2 sets of 10 1kg) https://youtu.be/WPOU8wji3FE
Throwing Program
Play catch with 7oz ball to get loose. Finish session with regulation baseball.
Recovery
Band Routine (Repeat band routine from warm up)
Upward Tosses (2 sets of 15 with 1 kg) https://youtu.be/YT2BnGhHNzY
Band Pull-Aparts (2 sets of 15) https://youtu.be/FXLvxGEGCks
No Money Drill (2 sets of 10) https://youtu.be/xqFk0zOOOlI
Side Lying ER Toses (1kg) https://youtu.be/dXIpFCgQ5d8