Pitcher’s Routine (Weeks 1-4) – Building a Solid Training Base – Volume Training
| Monday Warm-up #1 | |||
| Balance ( 2×10 ) Single Leg Squat T-Balance Punch |
Plyometrics ( 2×10 ) Jump Rope (3 min) Tuck Jump Kneeling Split Jump Lateral Bounds |
Core Training Body Wt- Beginner Abs Low Back Program |
Strength Training Lower Body Back Exercises |
| Tuesday Warm-up #2 | |||
| Agility (3 x Each) 4-Cone Box Drill 5-10-5 Drill |
Core Training MB Wall Series (1 Set) 4-Way Plank Series |
Strength Training Upper Body Shoulder Routine |
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| Thursday Warm-up # 1 | |||
| Balance ( 2×10 ) Squat & Touch T-Balance Punch |
Plyometrics ( 2×10 ) Jump Rope (3 min) Tuck Jump Kneeling Split Jump Lateral Bounds |
Core Training Hanging Routine (2 Sets) Hip Mobility Series |
Strength Training Lower Body Back Exercises |
| Friday Warm-up #2 | |||
| Agility (3 x Each) 3-Cone T-Drill 5-10-5 Drill |
Core Training MB Standing Series (1 Set) 4-Way Plank Series |
Strength Training Upper Body Shoulder Routine |
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