Pitcher’s Routine (Weeks 11-14) – Kick It Up a Notch – Raise Intensity – Be Explosive
| Monday Warm-up #1 | |||
| Balance (1-2 x 10) 4-Way Cone Touch (1 Set) Physioball Delivery (2 Sets) |
Plyometrics (3 x 6) Jump Rope (3 min) Squat Jump Pitcher Squat Jump 2-1 Lateral Bounds |
Core Training Body Wt- Advanced 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 (2 Sets) 4-Way Plank Series |
Strength Training Upper Body Shoulder Routine |
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| Thursday Warm-up # 1 | |||
| Balance (1-2 x 10) 4-Way Cone Touch (1 Set) Physioball Delivery (2 Sets) |
Plyometrics (3 x 6) Jump Rope (3 min) Squat Jump Pitcher Squat Jump 2-1 Lateral Bounds |
Core Training Hanging Routine (3 Sets) Hip Mobility Series |
Strength Training Lower Body Back Exercises |
| Friday Warm-up #2 | |||
| Agility (3 x Each) 3-Cone T-Drill Nebraska Drill |
Core Training MB Standing Series (2 Sets) 4-Way Dynamic Plank |
Strength Training Upper Body Shoulder Routine |
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