NSi Field House: Day 4

Day 4 Goal(s):

• Continue to work on triple extension into pitch release
• Increase Arm Lay-Back
• Separation work

Stretch to Prep

• World’s Greatest Stretch
• Walking Hamstring Sweeps
• Lateral Lunges
• Walking Quad Pulls
• Reverse Lunges with Overhead Reach
• Leg Swings
• T-Spine Rotations
• Single Leg Pogos
• Lateral Pogo/Bounds
• Split Squat Jumps

Drill Work (Isometric Focus)

1. Release Holds into Wall
2. PVC Single Leg Squat w/Hold
3. PVC Layback holds
4. Forward Lunge – Separation Hold

Drill Work w/Plyo Balls

1. Separation Lasso Throws (300 G)
2. Angled Pickoff Throws (250 G)
3. Pivot Pickoff Throws (250 G)
4. Step Back to Triple Extension Throws (200 G)