Announcement

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Weights and Throwing Program

Posted by William Leiby on Jan 01 2018 at 04:00PM PST

Throwing Program

Dec. 17-19-21

5 Yards                                                                             15 Throws

20 Yards                                                                            8 Throws

40 Yards                                                                            8 Throws

60 Yards                                                                            8 Thorws

Pitchers end with 5-8 Change-ups 30 Yards

Workout Program for two weeks.  Same day as throwing program

  1. Roll out
  2. 10 Yards Forward/Backwards Hand Walks
  3. Dynamic Flexibility  (10 Yards Each)

Knee Hug, Leg Cradle, Assisted Froggie, Frankenstein

  1. 35 yd Forward skip w/arm circles forward, backwards
  2. Tansit Stability 

35 yd Technical Buildup 50% effort, Carioca

35 yd Technical Buildup 60% effort, Carioca

Backward Reach run, power skips for height

  1. Dynamic Activation X5
  • Progressive Drop Squats X15 Yards
  • Progressive Drop Lunge X15 Yards
  1. Core:
  • Dead Bugs 2x1min
  • Hip Thrust 2x 10
  • Yaga Tables 2x10 Each
  1. Wall Drill Progression
  • start Position
  • Singles
  • Doubles
  • 1/2 Kneeling Arm Action
  1. Strength #1
  • Lateral Bounds x6 each
  • DB Deadlifts x10
  • DB Rows X10 each
  • Renegade Rows x8
  • SA DB Bench x10
  • KB Reverse Lunge to Balance x6 each
  • MB Hip Bridge
  • Push up T-spine Rotation
  • Broad Jumps x5 

 

Throwing Program Week 2 Dec 24-26-28

 5 Yards                                                                             15 Throws

20 Yards                                                                            8 Throws

40 Yards                                                                            8 Throws

60 Yards                                                                            8 Thorws

70 Years                                                                            8 Throws

Pitchers Change ups x8 at 35 yards 

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