Name: Playbook - RPD Baseball - W3/D1 8/15
Uploaded: 2023-07-23T21:35:36.092Z
Duration: 75 min
Description: W3/D1 8/15

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

Forward Split Stance MB Counter Rotation Push

Hinge to 180 Turn MB Push

Overhead Extension MB Throw

Walking 180 MB Push

Medball Lower Half

80-90% effort on all throws off and on the mound.

3 sets of 5 pitches for the bullpen. Mix all pitches.

- 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 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 both toes facing forward and your arm extended. 
- Load your throwing arm scap as you stride forward, taking your back shoulder away from your front toe.

Forward Facing Scap Loads

- Stomp your back foot to engage the ground and lock in your entire foot before striding to throw.

Back Foot Stomps

- 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

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

Front Leg Balance

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

Walking Windup

- 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

- 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

- 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

3 sets of 5 pitches @ 80-90% effort. Mix all pitches.

Bullpen 2

Mound Blend 2

Band No Moneys

Band Overhead Pull Aparts

Band Pull Aparts

Front Ball Drop

Side Ball Drop

Prone Front Drops

Prone Side Drops

Prone YTV

Post Throwing - Recovery

W3/D1 8/15

8/31

W1/D1 8/1

W1/D2 Day 2

W1/D3 Day 3

W1/D4 Day 4

W1/D5 Day 5

W1/D6 Day 6

W1/D7 Day 7

W2/D1 8/8

W2/D2 8/9

W2/D3 8/10

W2/D4 8/11

W2/D7 8/14

W3/D2 8/16

W3/D3 8/17

W3/D4 8/18

W4/D3 8/24

W4/D4 8/25

W4/D5 8/26

W4/D6 8/27

W4/D7 8/28

W5/D1 8/29

W5/D2 8/30

W5/D5 9/2

W3/D1 8/15

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