Name: Playbook - RPD Baseball - Throwing & Lift Day 7
Uploaded: 2023-01-18T00:06:43.933Z
Duration: 90 min
Description: Throwing & Lift Day 7

- Bend your arm and bring your hand past your ear and behind your head. 
- Once the ball is facing your head, extend your arm out behind you as far back as you can before scooping it back forward.

90 Degree Backward Shoulder Circles

- Keep your arm bent and take it back behind your head before moving it forward and down to the side of your body.

90 Degree Forward Shoulder Circles

- Start with arms by your side with thumbs facing forward. 
- Lift both arms to shoulder height with thumbs up. 
- Tuen your thumbs inward facing down and lower your arms.

Wrist Weight Pronation Swings

- Start with both arms behind the shoulders into layback. 
- Throw your hands forward bringing them up above the shoulders. 
- Turn your thumbs inward facing the ground (pronation) as your hands pass your ears. 
- Let your arms swing down and then bring them back up to the starting position.

Wrist Weight Pronation Throws

- Follow this sequence:
Lift, Rotate, Press, Lower, Rotate, Drop.

Wrist Weight Cuban Press

- 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

- Extend your arms with thumbs up and pull hands away from each other creating tension on the band. 
- Bring hands in to relax band tension to complete a rep.

Small Band Pronated Neutral Pull Aparts

Shoulder Circuit

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

KB Goblet Lunge

Banded RDL

KB Single Arm Floor Press

Bear Holds

KB Single Arm Row

Pull-up Hang

Reverse Push-up

Strength - Lift Day 2

Deep Squat Hold

- Lay on the floor with your legs bent
- Push through your heels bringing your hips up 
- Squeezing your glutes 
- Lower back to starting position

Glute bridge

- Raise one leg extended creating a straight line from your head, waist, and foot while in a glute bridge position. 
- Hold one side for 20 seconds and then alternate to the other leg for 20 seconds.

Single Leg Extended Glute Bridge

- Start in a single leg flute bridge and lower your hips to tap the ground. Extend the hips back into a bridge and hold for 1 second. 
- Complete 10 reps before switching sides.

Throwing & Lift Day 7

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