Scope of work
We will break into 2 Groups then down into 3 Groups. First two groups are those who pitch, and those who don’t pitch. From there, it’ll break down into those who need to throw bullpens, those who don’t and don’t hit, and those who only hit.
Pitchers & 2 – Ways
Position Player Only
- Arm Bands
- Stretch
- Tidal Tanks
- Throw
- Stretch
- Medicine Balls
- Tidal Tanks
- Tee / Front Toss
Live Arms
Recovering Arms
Hitters
- 20-30 Pitch bullpens to stand-in hitters. Go thru real at bats to 9 pocket.
- Velo Work or Recovery pending how body feels
- Recording velo’s and pitch types for those throwing
- Hit recovery room after bullpens complete
- We’re taking dry at bats. Treat it as such. K / BB
- Discussing pitch shapes with P’s and other H’s
Velocity Building Block
Pitchers and Outfielders
Catchers and Infielders
- Lateral Glide into Med Ball Shove on mound (5 x 2)
- Forward Lunge into Overhead Med Ball Throw on mound (5 x 2)
- Mini-med Ball Stack Throws on mound (5 x 2)
- PVC Arm Swings
- Med Ball shoves from ‘Fielding’ stance
- Shuffle Step Behind Swings (Both Sides)
- Reciprocal Tosses (Both Sides)
- PVC Arm Swings
Full Body Lift
Nobody has games for 5+ days. It’s time to get the bodies right. As always, explosiveness is the goal. Lift a good weight. Move it fast.
Dumbbell Series (3 Sets x 8 of All)
- Bench Press Double Rep
- Hands to side of chest/ribs and thumbs pointed to your ears
- Push Up, return down, thumbs in and push up (This double Press is 1 rep)
- Row to Triceps Extension
- Full extension to the ground
- Pull up into the rib cage
- Reach back and up – pinch the muscle
- Return in and down
- RDL
- Stay controlled on downward move
- Smooth on way up
Kettle Bell Series (2 sets x 8 of All)
- Kettle Squat Swings
- Between the legs, reach thru and back as you squat deep
- Drive legs up and swing out to shoulder height
- Build rhythm
- Pivot Lunge
- Side Plank Raises
- Single arm at a time
- From plank, lift kettlebell up and straight to the sky
Power Series (3 Sets x 8 of All)
- Jammer Press – Banded Single Arm (Repeat for other side)
- Medium Bands
- Full launch, quick reset and go again
- Landmine Closed Rotational Presses
- Intersect the body with the barbell
- Outside hand drives the bar up as you maintain a ‘lunge’ position
- Stretch across the core and up
- Landmine Switch Catches
- Squared up with wall
- Sink into the ground then drive up, on the peak of the up, switch grip and drop to right side.
- Repeat for 8 reps (4 to each side is a full set of 8)
Finisher Series (2 x Through)
- Battle Ropes to exhaustion
- Max Vert Band Assisted Jumps to exhaustion
- Exercise Ball Pulley Rotations (Both Sides) to exhaustion
Leave a comment