Facility Practice 05/30

Practice Outline:

1. Stretch (10 Min)
2. Team Lift (50 Min)
3. Live At Bats (Catchers then 9 Pockets) (45 Min)
4. Defense / Catcher Work / Recovery for PO’s (15-20 Min)

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Stretch + Lift

Stretching:

• Arm swing infinites, trunk twists, backstrokes w/squat, lunge w/twist, lateral lunge w/reach over, field goals, t-spine reach, back arches extend to retraction

Lift:

3 Sets of Ea. Lift for 8-10 Reps. Move Fast. Control weight down, explode out.

1. Upper
   • Dumbbell alternating arm presses
   • Single Arm Rows (Alternate)
   • Cable Triceps Extensions
   • Band Assisted Pushups (Use Squat Racks)
   • Barbell Pull-Ups
2. Lower
   • Trap Bar Deadlift
   • Bulgarian Split Squats
   • Quad Extensions
   • Band Assisted Jumps
3. Core
   • Jammer Press Single Arm (Alternate)
   • Horse Stance Cable Pulls (Alternate Sides)
   • Battle Rope ‘Wave’

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Live At Bats

Caden and Braylen will throw to catchers. The rest will throw to 9-pockets. 4 Batter Max.
Caden will throw to Nate. Braylen will throw to Brody.

Pitching Order:

1. Braylen, Caden, Wyatt, Cristian, Braden, Colton, Eli

Pre-Bullpen Work

• Arm Bands
• Rocker Throws w/Mini Med Ball (Get to landing spot, coil up, let it rip)
• Med Ball Stride and Shove (Max Effort into lead leg block)
• Tidal Tank Skenes Turns on Mound
• Tidal Sphere Rocker Throws

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Defense + Catching + Recovery

Defense:

Ground Balls, Outfielders Toss Ball and Work Back, Catchers in cage off machine working mitts (Key Hole Glove, Small Glove, Game Glove working machine balls)