Pitcher’s Routine (Weeks 15-18) – Peaking Strength Levels – Emphasize Speed
| Monday Warm-up #1 | |||
| Balance (1-2 x 10) 4-Way Cone Touch (1 Set) Physioball Delivery (2 Sets) |
Plyometrics ( 2×8 ) Jump Rope (3 min) 90° Squat Jump Cycle Split Jump Diagonal Bound |
Core Training Body Wt- Advanced Rotation Low Back Program |
Strength Training Lower Body Back Exercises |
| Tuesday Warm-up #2 | |||
| Agility (3 x Each) 3-Cone L-Drill 5-10-5 Drill |
Core Training Total Body Throws (2 Sets) 4-Way Plank Series |
Strength Training Upper Body Shoulder Routine |
|
| Thursday Warm-up # 1 | |||
| Balance (1-2 x 10) 4-Way Cone Touch (1 Set) Physioball Delivery (2 Sets) |
Plyometrics ( 2×8 ) Jump Rope (3 min) 90° Squat Jump Cycle Split Jump Diagonal Bound |
Core Training Physioball Routine (3 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 (2 Sets) 4-Way Dynamic Plank |
Strength Training Upper Body Shoulder Routine |
|