Name: Playbook - RPD Baseball - W1/D6 Day 6
Uploaded: 2023-07-23T21:35:36.045Z
Duration: 60 min
Description: W1/D6 Day 6

- 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

- 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

- 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 tap your glove to create rhythm before your arm swing and pickup phase into release.

Split Stance Glove Tap

- 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 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

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

Walking Windup

Leg Lift to Shuffle

- 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

- Jump into a firm front leg and immediately push back off of it. 
- Rotate and plant your back foot perpendicular to your target and rotate the hips prior to landing. 
- Feel the same stiff front leg on the initial jump as you land to throw. Hip rotation early should promote a firm front leg.

W1/D6 Day 6

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