Calimano Project: Week 9

Mobility Work

1. Seated Wall Arm Raises 10 Ea. Side
   1. Back of hand against the wall and at shoulder level
   2. Raise hand (keep against wall) to max height, extending the lat. Return to place.
   3. Alternate Hand
2. PVC – T Turns (10 Ea. Arm)
   1. Hold arm straight out to side w/PVC in hand
   2. Rotation Full Supination then return to full pronation
3. Standing T-Spine Reach and Touch (5 Ea. Side)
   1. Reach to sky with one hand while holding a weighted constaint, other hand reaches to the ground
4. Lunge Banded Pulls (8 Total)
   1. Forward Lunge Position on elevated surface.
   2. Have band pulling you forward, then pull back and retract shoulders (Similar to glove action during throw)
5. Lunge – Bridge Stretch – Hammy Stretch (8 Ea. Leg)
   1. Full Lunge foward and then bend back as far as possible while maintaining balance
   2. Pause for a 2 count then stretch full foward to the toes to get a hamstring stretch in

Force Application

1. Lunge Pops (10 Ea. Leg, done in 2 sets of 5)
   1. Back Leg elevated, explode up with front leg and accept force down, redirect back up as high as possible. Move with rapidness.
2. Split Squat Scissor Jumps (2 sets of 5)
   1. Split squat start. Jump and reverse fully back to starting point.
3. Medicine Ball Squat Jumps (8)
   1. Hold 12 lb ball, squat down and launch up

Arm Speed Training

1. Circular ‘Pops’
   1. Constraint movement, elbow lowers out of the ‘glove’
   2. Think ‘replace the hand with the elbow’ and bring it right back up and pop the glove
2. Plyo ball Drop Catches
3. Extension Drop Catches
4. Skenes Turns