Week 1
Move with Intensity
KEEP THIS FRAME OF MIND WHEN TRYING TO GAIN SPEED!
Move with intensity!
It's a must.
You can't hold back and have any fears, worries, or reservations, you've gotta just let it all go!
Workout 1 - 5 Drills
Drill: All Outs
Drill: Knee Drill for Distance
Drill: Walk Through
Drill: Run Through
Drill: Extra Walk/Run Through
Drill: Bucket Launch
Backside Quickness
Weighted Workout
ADVICE:
You can always modify these workouts the way that YOU need to to get the most out of them!
Especially with these added weights, there will be a bit of a learning curve for you to feel what you need!
Remember, there is a difference between what you think you NEED to do and what you WANT to do. Do you NEED to lower the weight or do you WANT to lower the weight?
If you WANT to lower the weights, then consider pushing yourself and getting mentally tougher. You are mentally strong enough to push through hard things.
If you NEED to lower the weights, then consider these possible modifications...
POSSIBLE MODIFICATIONS:
1) When using the weighted vest and ankle weights at the same time, go down on the ankle weights.
2) Start with a lower pound for the ankle weights and then build as we go on in the course.
3) With the weighted vest reps, if you feel like the number of reps I suggested in the workout is too many with the vest on, then still do the same number of reps I suggest, but do the remaining reps without the vest.
The goal is to be able to do the suggested reps with the weighted vest - consider this: if it feels too difficult for you to complete the reps with full intensity, you may want to go down in weight for the weighted vest.
Bottom line: Pay attention to what YOU need. You know yourself the best. The goal is for it to feel tougher with more weight, but it shouldn't feel impossible or miserable. You shouldn't feel extremely frustrated. You should be tired after the workout and fatigued - that's normal. But at the same time, you know I want you to be able to feel like you can stay positive and feel like you are succeeding.
Fundamental Workout
I'm sure you might be sore, or even if you're not, it's good to take it a little easier today!
First, do this 10-minute Yoga Full Body Stretch. Even if you don't FEEL sore, I want you to take time to do this!
Workout is in Downloads.
Also, listen to Voice Memo!
Downloads
Long Toss
About Long Toss
Using your Whole Body
Big takeaways from this video:
1) Try to do Long Toss in the exact same place every time.
2) Start at the same spot every time.
3) Have someone mark your tosses.
4) Try to beat your furthest mark every time you go out and do long toss.
5) The trajectory of the toss should be like a deep fly ball - not a line drive and not a pop-up.
6) Take 3 steps (like a walk-through) into the pitch every time. See if you can throw it further, like a Walk Through or like a Run Through.
Commit to using your whole body! Use every pound you have, every muscle you have, and every limb you have! When you commit to a goal in your head about the mph you're wanting to get to, it takes your whole body, fully committing to that goal!
Balance/Accuracy Workout
Here is the Accuracy / Balance Workout.
Your biggest focus today should be the end of your pitch and finding/holding your balance, even when you are pushing yourself for higher intensity
Refer back to the Accuracy Course if you have questions on drills!
If you want an added challenge, for part numbers 4 and/or 5, add an ankle weight to your drag foot. Nothing heavier than 2 pounds. Go lighter. But even a little additional weight could be good if you choose to take this modification!
Health and Nutrition - Hydration
Meet Sydney
Here is your Hydration Challenge!
Use the formula from the step-by-step guide to figure out how many ounces/bottles of water you need to drink a day, and drink at least that much water for 3 consecutive days!
Strength Workout
Universal Warmup Plan: This is an AWESOME Universal Warm-up you can do at any time! You can do this before strength workouts or pitching workouts!I highly recommend doing this before the strength and pitching workouts in the course!
Walking Leg Swings
Walking Quad Stretch
Walking Hamstring Scoop
Jump Squats
Mountain Climbers
World's Greatest Stretch
