Name: Playbook - RPD Baseball - 8/26 Session
Uploaded: 2022-09-02T20:10:54.376Z
Duration: 45 min
Description: 8/26 Session

- Start on your back knee and reach out toward your front toe. 
- Drive your front foot into the ground and throw your arm back through your throwing arm slot. 
- Keep the back of your hand facing the wall and release the ball. Make sure to rotate your trunk and have your eyes see the ball hit the wall. 
- Do not worry about catching the ball.

Plyo Ball Kneeling Reverse Throws

- Clip Position: Low
- Retract both scaps at the same time while maintains a 90 degree angle in both arms.

Bent Arm Row

Glute Bridge to Straight Leg Hamstring Hold

MB Heiden Jump Stick

Warmup

PVC Hip Hinge

Keep your foot under your knee and lift from your hip. Avoid swinging your foot out and away from your body or lifting your foot beneath your glutes.

PVC Hip Flexor Leg Lifts

Feel your hip hinge and rotate before sitting. Try to imagine you are sitting your back glute into the seat next to you.

PVC Hip Sits

Both toes should face forward. Try to rotate your hips open and closed without the pvc/torso rotating.

PVC Split Stance Hip Rotations

PVC Pitching Drills

- Start with your front foot back in a lunge position facing perpendicular to your target. 
- Push off your front foot and load into your back hip. 
- Stride forward and throw.

Lunge to Backside Load

- Lift your front leg abs hip on your back foot once toward your target. 
- Sink into your back hip as you land and keep your upper body tilted slightly backward away from the target.

Back Foot Single Hop

- Start with feet shoulder width apart and hinge at the waist. 
- While hinging start to rotate your hips and plant your feet to throw. 
- Focus on the hips rotating before the upper body.

Hinge 180’s

- Start with your front foot behind your back foot. Lift your leg abs allow your hips to start drifting and then stride out to throw.

Up & Over Leg Lift

Leg Lift to Shuffle

Throwing Drills

Throw 3 sets of 5 pitches to a catcher or target at 50 FT off of the mound. Mix all pitches.

8/26 Session

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