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Pitcher Foundation
Phase
(Four Weeks)
Theme – Build
A Solid Base
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Monday
Warm-up #1
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Balance(2x10)
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Plyometrics
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Core
Training
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Strength
Training
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Single Leg Squat Balance
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Jump Rope Routine
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Basic Rotations
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Legs & Back
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Squat & Touch
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Tuck
Jump 3 x10
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Pitcher
Total Body Throws
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Cycle
Jump 3 x 10
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Side
to Side 3 x 10
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Tuesday
Warm-up #2
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Agility
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Core
Training
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Strength
Training
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4 Cone Drill
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Wall
Series x 1set
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Upper Body
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5-10-5
x 3 of each
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Shoulder
Routine
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Thursday
Warm-up # 1
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Balance(2x10)
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Plyometrics
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Core
Training
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Strength
Training
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Single Leg Squat Balance
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Jump Rope Routine
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Basic Rotations
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Legs & Back
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Squat & Touch
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Tuck
Jump 2 x10
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Pitcher
Total Body Throws
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Cycle
Jump 2 x 10
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Side
to Side 2 x 10
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Ice
Skater 2 x 10
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Friday
Warm-up #2
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Agility
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Core
Training
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Strength
Training
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4 Cone Drill
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Wall
Series x 2set
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Upper Body
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5-10-5
x 3 of each
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Shoulder
Routine
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Saturday
Warm-up # 3
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Endurance
I –Full Poles:
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Core
Training
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(35sec or less/Rest 1:10min )
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Partner
Rotations x 1set
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WK
# 1 – 10x
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WK
# 2 – 12x
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WK
# 3 – 14x
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WK
# 4 – 16x
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