Name: Playbook - RPD Baseball - W2/D3 8/10
Uploaded: 2023-07-23T21:35:35.917Z
Duration: 90 min
Description: W2/D3 8/10

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

1. JBands
2. Wrist Weights (if available)
3. Band Series
4. Plyoball Series

- 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

- Retract the right scap and hold. Now retract the left scap. Release the right scap and then the left scap.

Bent Single Arm Alternating Row

- 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
- Throw both hands back at the same time and then return to neutral.

Skiers

- 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
- 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

- 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 hands at your waist. Lift and extend your arms out in front of you. 
- Let your arms swing to either side of you while pronating your wrists. Let your scaps pull your arms backward. 
- Return to the same starting position with neutral wrists.

Wrist Weight Pronation Swimmers

- Start with arms extended and hands at shoulder height. 
- Flutter your arms up and down as you move them to the side of your body. Keep hands at shoulder height. 
- Return them back to the starting position to complete a rep.

Wrist Weight Flutter T’s

Band Overhead Pull Aparts

- Stand up straight with arms extended. 
- Pull the band to tension bringing one hand down toward your hip and the other hand remaining in place. 
- Alternate each rep.

Band Pull Apart X’s

Band No Moneys

- 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 with your throwing shoulder toward the wall. 
- Bend your arm with pal facing down and bring the ball past your ear. 
- Retract your scap and have the ball face the back of your head. 
- Keep retracting your scap and bring your throwing arm down to a 90 degree angle. 
- Rotate the hips toward the wall, then the trunk, followed by actively throwing your shoulder. 
TIP: The ball should hit up and to the side based on throwing hand. Imagine your belly button rotating toward the wall before your chest.

Plyo Ball Pivot Pick

Throwing - Warmup

Forward Split Stance MB Counter Rotation Push

Hinge to 180 Turn MB Push

Overhead Extension MB Throw

Walking 180 MB Push

Medball Lower Half

- 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.

W2/D3 8/10

More workouts from RPD Baseball