End of Summer Training Program – Field #2

The main focus is going to be on improving your medicine ball throws because they are a full body power exercise that will help improve running speed along with throwing and hitting power.  The only way we can tell if you are getting better is to measure the...
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End of Summer Training Program – Field #1

The main focus is going to be on improving your medicine ball throws because they are a full body power exercise that will help improve running speed along with throwing and hitting power.  The only way we can tell if you are getting better is to measure the...
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End of Summer Training Program – Overview

This workout is designed to be performed during the end of summer if you’re taking some time off before the start of fall ball.  This time off is a great idea.  It allows you to take some time off of pitching and a lot of the high volume...
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Young Pitcher Exercises

Heel Touch alt side plank Lateral Hurdle Hop spiderman lunge Goblet Squat 1 arm DB Press – floor Split Squat Side Plank Row Step Ups Half kneeling 1 arm band press                
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Oscillating Split Squat from Just Fly Sports

To perform the Oscillating Split Squat, descend  get into a RFESS/Bulagarian SPlit Squat Position with either a bar in the rack or DB’s Get to a position with your front thigh at, or a few degrees above, parallel. Tense the muscles of the quad and glute on your...
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Sprinting Cues

External Cues for acceleration Posture – Head to heel strong as steel, Front Side – break the glass (w/ knee), punch the mitt, sprint up the hill Backside – push the ground away, drive back,  power over quickness Arm action  – throw spaghetti at the wall, bread to...
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Upper Body Soft Tissue

Lat Foam Roll Pec Roll w/ Med Ball Pec Roll w/ Bench & Ball Cuff Rolling – Ground Upper Trap Rolling w/ Wall Cuff Rolling w/ Wall (example 1) Cuff Rolling w/ Wall (Example 2) Medial Elbow/Forearm – Ball on Table Bicep w/ Foam Roller
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