Routines
Agility and Running Routine:
Leg Strength
· Standing Squats (2 sets of 25) 30 sec. rest
· Split Squats (2 sets of 25 each leg) 30 sec. rest
· Forward/Backward/Sideways Lunge (10 each leg)
· Jump Squats (10) gather in between
· Quick Feet Jumps (forward-backward) and (side-side)
Band Exercise
· Internal Rotation
· External Rotation
· Raised Internal Rotation
· Raised External Rotation
· Arm Circles (10) Forward and Backwards
· Full throwing motion with band resistance
Running (Post Throw)
· Day 1- Distance Run- Build to 25 min constant run
· Day 2- Sprint Poles- Sprint foul pole- Jog back (10)
· Day 3- 100 Yard Sprints (10) 50 Yard sprints (10)
· Day 4- 50 Yard Sprints (10)
Stretching Routine:
Form Running Warm Up (25 yards)
· Down and Back Run – Half Speed
· High Knees
· Butt Kicks
· Side Shuffles
· Karaoke High Knee
· Skips for distance
· Skips for height
· 2 legged squat jump for distance
· Soldier Walks
· Back Pedal
Lower Body Static Stretch
· Groin
· Hamstring
· Quads
· Calves
· Hip Flexor
Upper Body Static Stretch
· Trunk Twist
· Arm Circles
· 3 Point Rotator Stretch
· Forearms
Throwing Program:
10 Step Program w/Distances for LL and Babe Ruth
· Wrist Flips- 10-15 Feet
· 10 Toes- LL(25 Feet) BR (35 Feet)
· Knee Raise to Finish- LL(25 Feet) BR (35 Feet)
· Standing No Finish- LL (35 Feet) BR (50 Feet)
· Balance Double Tap- LL (45 Feet) BR (60 Feet)
· Balance with Hold- LL (45 Feet) BR (60 Feet)
· Balance and Go- LL (45 Feet) BR (60 Feet)
· Cross Leg Balance- LL (45 Feet) BR (60 Feet)
· Step Behind- LL (90 Feet) BR (120)
· Full Wind Up- LL (45 Feet) BR (60.5) |
