Name: Playbook - RPD Baseball - W3/D7 8/21
Uploaded: 2022-09-19T21:52:19.733Z
Duration: 120 min
Description: W3/D7 8/21

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

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

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

Bullpen 2

Banded Deadlift

Start at the top of a pull up and slowly lower yourself down.

Eccentric Pull Up Lowers

Reverse Push-up

Chin Ups

- Start in a push up position. 
- Lift one arm up toward the sky and slowly move your hand back and place it on your lower back. 
- Bring your arm back through the same movement to the beginning position. 
- Feel free to switch arms after each rep.

W3/D7 8/21

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