Week 2
Launch and Punch
Workout 1 - 4 Drills
Drill: Forward Glides with Med Ball
Drill: Knee Drill for Distance
Drill: Ballerina Drill
Drill: BOSU Ball Full Pitch
Fundamental Day
Attempt Enhanced Launch Position
Find a wall.
Get to your max launch position - try to mirror mine!
With your hands out in front of your shoulders, do Launch Position Holds for :30 seconds. - Actively push against the wall for 30 seconds! Then release and break for 30 seconds.
30 seconds push....30 seconds rest x 4. (this will be a part of the workout)
Make sure you are REALLY pushing hard against the ball, your front leg should be shaking....engage your core!
Attempt Triple Extension
Triple Extension = Extension through the ankle, knee, and hips!
It's what we need to have after our launch position to have the best reach and lift toward our catcher.
Triple Extension Hold - hold your extension for 30 seconds. Your ankle and calves should start to burn a little. Make sure you are at an angle. Hands on the wall should be about shoulder height.
Hold extension for 30 seconds... rest for 30 seconds......x 4. (this will be a part of the workout)
REDO Strength Workout Week 1
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
Balance/Accuracy Workout
In this workout, remember to focus on your balance, mindset, and overall accuracy.
Continue to push yourself 1% more to get more out of your aggressiveness, yet push for balance & precise location. (Reminder: the numbers are your locations. For example, 4 to 2 is 4 reps to spot 2 on your 9-hole net).
For the beam work with 3/4 drill, remember to drag with your toe down. If you need to at any time, drop the ball and go on solid ground and do some reps to remember what the proper, best form feels like and then try to replicate it back on the beam.
For the Locked In Drill on the beam, if you want an extra push/progression, then I suggest you do this drill with a drag. So, you're starting the same with your legs on the beam, but all you are adding is a drag through your release.
There is no stride. Only a drag. And you stay in your legs just as much.
I would suggest that everyone tries it for at least a couple of reps. :)
Health and Nutrition - Carbohydrates
Why Carbohydrates
Downloads
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!
Part A
Box Blast
2 Point Stance Jump
Hollow Body Rocks
Tempo Squat to Vertical Jump
Part B
Split Squat Jump
UP/Downs
