Name: Playbook - RPD Baseball - Day 1 - Long Toss
Uploaded: 2022-09-19T23:02:39.020Z
Duration: 75 min
Description: Day 1 - Long Toss

- Rotate your arm in a big circle and reach above you as your arm moves behind of your body
- Cup your hand and scoop like you are digging into the ground as your move your arm in front of you

Backward Shoulder Rotation Scoops

- Rotate your arm in a big circle and reach out as far as you can as your arm moves in front of your body
- Cup your hand and scoop like you are digging into the ground as your move your hand back behind you

Forward Shoulder Rotation Scoops

- Throw your arms across your body at the same time alternating which arm cross above the other

Upright Swimmers

- Rotate your trunks db swing your arms while bringing one of your hands into a thumbs up position behind your back 
- Stay in rhythm by switching hands as you rotate to each side

IR Trunk Taps

- Reach out with both arms and allow the trunk to rotate while flexing your wrist at your end range of motion
- Hinge at the waist and repeat while keeping your arms on a single plane during rotation

Upright & Bent Over Trunk Rotations

Wall Slides

Arm Care - Daily Disciplines

KB Goblet Squat - Tension Basics

KB Deadlift - Tension Basics

Hinge Pattern - Tension Basics

Pushup - Tension Basics

Daily Tension - 3 Rounds

- Lift both arms straight above your head. 
- Squat down while keeping hands behind ears. Allow the band tension to help you.

Shoulder Flexion Squats

- Clip Position: Middle
- Hold bands in both hands and have both arms at 90 degrees. 
- Pull both scaps back and rotate both arms at the shoulders pulling the hands away from the fence.

90 Degree Scap Pull Rotations

- Clip Position: Low
- Face the fence and bring your arms up and back as high and as far out as you can creating a “Y”. 
- Use your scaps to pull back the arms and hold for a second before releasing back to neutral.

Straight Arm Scap Retraction Y’s

- Clip Position: Middle
- Start in a lunge position at the top with either shoulder toward the fence and hold onto both bands. 
- Extend both arms and lower into a lunge. 
- Do not let your trunk rotate as you extend your arms.

Palloff Press Single Leg Lunge

- Clip Position: Middle
- Start with the bands close to your chest. Lift one foot and then extend your arms. 
- Do not let your trunk rotate toward the wall.

Single Leg Palloff Press

- Clip Position: Middle
- Stand in a staggered position with back facing the fence. 
- Let the band pull your arm back and retract your scapula. 
- Use your shoulder to rotate your arm externally 90 degrees without moving your elbow.

Scap Retraction ER 90’s

- Clip Position: Middle
- Face away from the fence. 
- Bring your arms to shoulder height and close your arms until your hands are about to touch.

Straight Arm Shoulder T’s

- Clip Position: High
- Sit down and retract your scaps down, pulling  your arms back.

Seated Face Pulls

- Clip Position: Low
- Start with either shoulder facing the fence. 
- With both hands holding both bands, explode both arm straight from the hip closest toward the fence to the opposite shoulder.

Upward Chops

- Raise the band with a slight bend at the elbow
- Raise until you reach shoulder height or slightly above if tension is light.

Single Arm Lateral Raise

- Clip Position: Low
- Stand with either shoulder facing the fence and attach the band to the foot further from the fence. 
- Lift that foot and swing your foot away from the fence. 
- Focus on using the hip to pull the foot away. 
- Balancing on one foot will work on stabilizing the ankle joint but is not necessary.

Hip Abduction Swings

- Clip Position: Low
- Attach the band to either foot and face away from the fence. 
- Swing or kick your straight leg forward focusing on the hip joint to initiate the movement.

Standing Forward Swings

JBand Circuit

MB Squat Reach

Side Lunge MB Reach

Split Stance Rotational MB Hugs

Split Stance Rotational Straight Arm MB Holds

Rotational MB Lunge

Medball Series 1

Increase distance 10-15 feet after each drill. 
- Inside of 75 feet focus on hitting glove side with each throw. 
- Mix in your changeup every 3-4 throws. 
- Listen to your arm - if you want to go further keep going! 
- No hard pulldowns on the way back in.

- Start with your toes straight and feet shoulder width. 
- Set your hands together with elbows up as if you were in chest deep water. 
- Imagine that you are not letting the ball get wet as you break your hands to make the throw.

Above Water 90 Turns

- Start with your anchor foot forward and a high glove side. 
- Open your throwing hand palm and retract your throwing arm side scap. 
- As your arm comes back grip the ball and rotate your shoulder up to 90 degrees before initiating the forward throw.

Reverse Split Stance Scap Load

- 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

- 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

Backwards Walking Throws

Forward Walking Throws

Shuffle Throw

Leg Lift to Shuffle

- Lift your front leg and hip one time away from your target on your back leg. 
- As you land work down into your back hip hinge and into your stride. 
- Try to stabilize your back foot entirely on the ground without your ankle rotating in or out.

Back Foot Lateral Hop

- 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

Throwing - Long Toss

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.

Day 1 - Long Toss

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