Name: Playbook - RPD Baseball - W3/D2 8/16
Uploaded: 2023-07-23T21:35:36.101Z
Duration: 75 min
Description: W3/D2 8/16

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

- 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)

- Start in a push-up position and lower your head, then stomach, then hips toward the group. Raise your chest up while supporting yourself with your arms. 
- Push into the ground with your arms and take your chest toward your knees. Breathe for a second before starting the next rep.

Seal to Yoga Push-up

- Squat down and take one arm up past your ear at a time. Try and maintain heel contact with the ground and your chest facing forward.

W3/D2 8/16

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