Position Based Training

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Medicine Ball Series x 2 Sets (One set each side)

The focus for all medicine ball work tonight is turning speed into power. We want to really focus on separation and delivering the medicine ball into the wall at max effort.

• Step-Back throws
  • Athletic stance, take a deep back step and then drive the medicine ball forward.
• Gather and Go’s
  • Get some distance from the wall, gain momentum with a gather step, separate and launch the ball into the wall.
• Crow-Hop double arm overhead throws
  • Just as the title suggest, walk into a crow hop, reach back over the head and then drive the ball into the wall, good lead leg block and pull through with the triceps, fully extending the lats.
• Bosu Ball catch and throws
  • Wide stance, receive deep into the back swing (load) and then rip through into the wall. Violent, fast.

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Water Bag Series x 2 Sets

Control the weight and explode. All water bag work at the end of the day is about stability and the ability to stabilize under stress. We want a more dynamic stretch through the system on each move than what we’ve been seeing the last couple of weeks.

• Tidal Tank Swings
  • Using the Original Tank: Get into the load, gather and stride. As you stride forward, pull tank back. Once tank water is rushed back, fire forward and perform a swing.
• Tidal Sphere Pump Swings
  • Tidal Sphere, load back and pump the sphere, stride and rip through.
• Tidal Tank Broad Jump to Power Clean Finish
  • Get load into the squat and fire up and out into a broad jump. On landing, hold bag up, forcing core and shoulders to stabilize.
• Tidal Sphere Catcher Throws
  • Low stance, rock bag over the shoulder, stride and then pull through

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Plyometric Series x 2 Sets

• Short Sprints
  • 10 Yard Bursts
• Single Leg Bounds
  • 10 Yard Bursts driving off of one leg and swinging the other as a ‘kick stand’ mid air.
• Double Leg Quadruple Bounds
  • Double leg broad jump into 3 more reactive bounds
• Plyobox Jumps
  • Walk-in jumps up onto box
• Bulgarian Split Squat Pulses
  • 30 Seconds at a time, each leg. Two times through.
• Band Assisted Vertical Jumps
  • Using the heavy bands, wrap around the forearms and get into a deep squat with arms up above. Spring up. Repeat 8-10 reps.

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Hitters, Pitchers, 2 – Ways

Check below for your assignment based on the above groupings. Where you land determines what your task list consists of.

Hitters

• Tee Work
  • Drill List
    • Top Hand Down Thru
    • Bottom Hand Inside Out
    • Power V
• Front Toss
  • Work Oppo. No pull side hits.
• Machine
  • Off-Speed Up
  • Fastballs in
• Fungos
  • EVERYOND (IF/OF/C) field ground balls off fungo

Two-Ways

• Plyoball work
  • Reverse Throws, Pivot Pickoffs, Rocker Throws
    • Each modality is 10 throws; these are to be done at low intent.
• PVC Work
  • PVC single arm swings
• Arm Band Routine
  • Internal/External Rotation
  • Triceps extensions
  • Forward and Reverse Y’s
  • Inverted Forward and Reverse Y’s
• Cage Time for Hitting
  • Tee/Front toss to get started
  • Machine work
    • Off-speed round followed by fastball round

Pitcher Only’s

• Plyoball work
  • Reverse Throws, Pivot Pickoffs, Rocker Throws
• Dry Work
  • PVC Pipe Swings (Single arm)
  • PVC Drop & Drive Holds
  • Towel Drills from stretch
    • Have partner hold glove out front. We are simply working on controlled mechanics and finishing out front.
• Bullpens **
  • For those throwing, we are throwing to 9 pockets today. Low-intent. Hit spots.
• Recovery
  • Arm Band Series
    • Internal/External Rotation
    • Triceps extensions
    • Forward and Reverse Y’s
    • Inverted Forward and Reverse Y’s

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