Announcement
Weights and Throwing Program
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
- Roll out
- 10 Yards Forward/Backwards Hand Walks
- Dynamic Flexibility (10 Yards Each)
Knee Hug, Leg Cradle, Assisted Froggie, Frankenstein
- 35 yd Forward skip w/arm circles forward, backwards
- Tansit Stability
35 yd Technical Buildup 50% effort, Carioca
35 yd Technical Buildup 60% effort, Carioca
Backward Reach run, power skips for height
- Dynamic Activation X5
- Progressive Drop Squats X15 Yards
- Progressive Drop Lunge X15 Yards
- Core:
- Dead Bugs 2x1min
- Hip Thrust 2x 10
- Yaga Tables 2x10 Each
- Wall Drill Progression
- start Position
- Singles
- Doubles
- 1/2 Kneeling Arm Action
- 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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