Pitcher’s Routine (Weeks 5-10) – Increasing Work Capacity – Intensity Training
| Monday Warm-up #1 | |||
| Balance ( 3×8 ) Single Leg Squat T-Balance Punch |
Plyometrics ( 3×8 ) Jump Rope (3 min) Box Jump Standing Split Jump Alt. Skater Bound |
Core Training Body Wt- Rotation Abs Low Back Program |
Strength Training Lower Body Back Exercises |
| Tuesday Warm-up #2 | |||
| Agility (3 x Each) 3-Cone L-Drill Nebraska Drill |
Core Training MB Total Body Throws (1 Set) 4-Way Plank Series |
Strength Training Upper Body Shoulder Routine |
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| Thursday Warm-up # 1 | |||
| Balance ( 3×8 ) Squat & Touch T-Balance Punch |
Plyometrics ( 3×8 ) Jump Rope (3 min) Box Jump Standing Split Jump Alt. Skater Bound |
Core Training Physioball Routine (2 Sets) Hip Mobility Series |
Strength Training Lower Body Back Exercises |
| Friday Warm-up #2 | |||
| Agility (3 x Each) 3 Cone V-Drill Nebraska Drill |
Core Training MB Partner Series (1 Sets) 4-Way Dynamic Plank |
Strength Training Upper Body Shoulder Routine |
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