POW’s - Arms in the Flex T position elbows shoulder height and in front of body. Walk for 3 minutes. Then 1 minute fastballs, 1 minute breaking balls, 1 minute change-ups. Karaoke's - Arms remain in the Flex T baseball in throwing hand glove on glove hand elbows shoulder height and in front of body. Karaoke with chin over front shoulder down, karaoke back facing same direction with chin over front shoulder.
Arm Circles - Maintain peripheral vision of both elbows (keep elbows in front of shoulder capsule) and with palms facing down, execute small, medium and large arm circles forward, respectively. Then execute large, medium and small circles backwards, respectively. Work up to 30 seconds at each position. Repeat with thumbs up and again with thumbs down. Fogels - no glove, no ball. Player goes through throwing motion while “biting the burger” with glove hand. Move feet, body and arms as fast as possible. 30 seconds then 10 second rest. Goal is 4 reps (2 minutes of fogels).
Core Temp Warm-Up
Skips - skip forward and backward high knees pump your arms with stable head and eyes fixed on “target”. Cherry Pickers -forward and backwards left arm up right knee up, jump as high as you can jump. Facing forward down, facing backwards back. Speed Karaoke's - Arms in Flex T elbows shoulder height and in front of body. Karaoke with chin over front shoulder down, karaoke back facing same direction with chin over front shoulder as quickly as possible. Tap & Go's - In lead-off posture shuffle feet with hands “tapping” each time the front fott touches ground.
Functional Strength
Elbow Saws - Keep elbows at the sides throughout the entire movement. Make quick movements back and forth with hands in 3 positions (thumbs up, palms down and palms up). Knuckles - hands in front of the face thumbs pointed up knuckles pressing together slowly turn in towards sternum and then extend out, 3 reps. Fronts and Backs - hands back and forth out front of torso thumbs up, thumbs in and thumbs up. Scissors press forearms and place elbows on tummy. Pass hands over one another with thumbs up, thumbs in thumbs out.
Push/Pulls - throwing hand facing out lock fingers, pinch shoulder blades & pull for 8-10 seconds then push for 8-10 seconds pull for 8-10 push for 8-10 then right left right left, little circles forward, circles in reverse, swim, swim backwards touch elbows together three times. Now pull for 8-10 seconds, left right left right, circles forward, circles backwards, swim, swim backwards, touch elbows three times. Forearm Presses - Press hands, forearms and elbows together in front of torso, chest high. Hands should be slightly above head. Press together as hard as possible for 10-12 seconds. Palms facing in for 10-12 seconds then palms facing out for 10-12 seconds. Posterior Presses - fingertips press together behind back 10-12 seconds then palms press together 10-12 seconds then heels of the hands 10-12 seconds Hand Presses - hands out front, pinch shoulder blades & press the backsides of the hands together 10-12 seconds switch hand positions, pinch blades & pull again for 10-12. Finger Presses index finger and middle finger pull 10-12 seconds switch positions 10-12 seconds Posterior Lumbar Press - Place throwing hand in tight fist as high above buttocks as possible with knuckles on spine. Stack fisted glove hand on top of throwing hand fist, knuckles on spine. Press hands into back maintaining posture for 10-12 seconds. Open hands, press 10-12 seconds now place palms flat on the back and press 10-12.
Joing Integrity
Rocker holds - In “Rocker” position player goes through throwing motion with ball and glove together in throwing hand, 5 holds fastball, 5 holds curveball, 5 holds changeup. Then place ball in glove hand and repeat 5 fastball, curveball & changeup motions with just glove. Glove on glove hand, ball in throwing hand, 5 fastball, curveball & changeup motions with just ball. Empty hand, 5 fastball, curveball & changeup motions with just glove.
