Name: Playbook - RPD Baseball - 9/2 Session
Uploaded: 2022-09-02T20:10:54.394Z
Duration: 45 min
Description: 9/2 Session

- Start with toes forward toward your target and sink into your hip hinge. 
- Load your back hip by rotating into it a few times. 
- Stay loaded and rotate your hips open toward the target to throw.

Ten Toes Hip Turns

- Start in a split stance with a high glove side. 
- Work through a few backside arm circles retracting your scap until you feel comfortable raising your arm to make a throw. 
- As your arm rotates into a 90 degree slot your hips should be rotating forward.

Throwing Arm Scap Circles

- Start in a split stance and move your arm in a Figure 8 or infinity pattern a few times. 
- Feel the swing of the throwing arm forward and back and try to “catch” the momentum on the way back to bring the arm up through the forward throwing motion.

Split Stance Figure 8’s

- Start in a split stance and sink into your hip hinge. 
- Shift your weight forward without collapsing your front knee. 
- Shift the weight backward collecting it into your back hip before pushing off of your back foot and rotating your hips to throw. 
- The hips should help promote a firm front leg during the throw.

Rocker

- Place your back foot perpendicular to your target and then lift your leg before going into your stride.

Walking Windup

- Step with your anchor leg foot first followed by your front side foot. 
- After two steps plant your back foot perpendicular to your target and sink into your hips. 
- Focus on rotating the hips before your upper body.

Walking 180’s

Pitching Catch Play

3x30 seconds for holds, 3x10 for drop series

- Step on the band and bring your arm up to shoulder height. Hold your arm there for 30 seconds.

Banded Front Raise Hold

- Step on the band and bring your arm up to your side to shoulder height. Hold your arm there for 30 seconds.

Banded Lateral Raise Hold

- Step on the band and bring your arm up at a 45 degree angle to shoulder height. Hold your arm there for 30 seconds.

9/2 Session

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