Name: Playbook - RPD Baseball - Neutral Throwing
Uploaded: 2022-12-03T15:56:13.120Z
Duration: 60 min
Description: Neutral Throwing

High Knees

Butt Kicks

Heel Swipes

Quad Pull to Knee Hug

A Skip

B Skip

Spider-Man Forward Lunges w/ Twist

Backward Lunge w/ Reach

Single Leg Hop Forward/Backward

- Hop down and back with the same foot facing the same direction. 
- Switch feet and repeat.

Lateral Single Leg Hops

Carioca

Open Gates

Side Shuffles

Bear Crawl

Backward Bear Crawl

Broad Jump No Pause

Broad Jump w/ Pause

Dynamic Warmup

- 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

- Start in a reverse split stance and go through the same arm action as a pivot pick. 
- Bring your arm back, around your head, and down into a 90 degree angle while retracting your scap. 
- Throw your shoulder forward to release the ball with fingers pointing toward the sky at release.

Reverse Split Stance Plyo Ball Picks

Plyo Ball Warmup

- 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

- 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 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 with toes facing forward. 
- As you bring the ball past your ear, behind your head and down into a 90 degree position, step forward with your front foot. 
- Pause at front foot strike to check that your chest is closed and your arm is around 90 degrees. 
- Throw the ball focusing on a firm front leg.

Forward Facing OH Scap Load

- 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

- Start in a stretch position and come set. Load the back hip and stride without a leg lift.

Front Leg Balance

Leg Lift to Shuffle

Shuffle Throw

- 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

Throwing - Neutral (120-150ft)

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.

Neutral Throwing

More workouts from RPD Baseball