Throwing Day
Wed Apr 08, 2020, 12:00 PM - 1:00 PM
Location: Home
Warm-Up (15min)
Dynamic Leg Stretch Dynamic Arm Stretch J-Band Routine
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High Knees a. Shoulder Rolls-Forward a. Overhead Extension
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Hackie Sack b. Shoulder Rolls-Reverse b. Side Extensions
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Open the Door c. Arm Circles-Forward c. Diagonal Extensions
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Close the Door d. Arm Circles-Reverse d. Chest Flies
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Grass Cutters e. Chest Flyes e. Reverse Chest Flies
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Statue of Liberty f. Alternate “X” f. Internal Rotation
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Front Lunge g. Hugs g. External Rotation
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Side Lunge h. Arm Swings h. Reverse Arm Circle
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Frankenstein i. Scare Crows i. Forward Arm Circles
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Butt Kickers j. Alternate Scare Crows
2. Long Toss (Everything on an arc)
a. 10-In Place Throwing
b. Power-T
c. Back Step Shuffle -Keep moving farther out every 3-5 throws until you are at you max distance
3. Pull Down
-continue moving forward after every throw
-Throw everything on a straight line with 90-100% effort
-Stop at around 60-70'
4. Bull Pen (80-95%)
5-Glide Stage
10-High Knee Set Position-Fastballs
5-High Knee Set Position-Change Ups
2-High Knee Set Position-Fastballs (13u-18u only)
5-High Knee Set Position-Curve Balls
5-Combos (FB,CH,FB,CV)
-3 Combos-Full Wind Up
-2 Combos-Slide Step
5. Post Throwing Routine
10x (100%) Sprints (60-80')
J-Bands-1 set of 10
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