Name: Playbook - RPD Baseball - W5/D5 9/2
Uploaded: 2022-09-19T21:52:19.779Z
Duration: 45 min
Description: W5/D5 9/2

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

3x30 seconds for holds, 3x10 for drop series

- Step on the band and bring your arm up to shoulder height. Hold your arm there for 30 seconds.

Banded Front Raise Hold

- Step on the band and bring your arm up to your side to shoulder height. Hold your arm there for 30 seconds.

Banded Lateral Raise Hold

- Step on the band and bring your arm up at a 45 degree angle to shoulder height. Hold your arm there for 30 seconds.

Banded 45 Degree Raise Hold

Side Ball Drop

Front Ball Drop

ER Upward Toss

Prone ER 90 Drops

Low Side Plank Soup Cans

Post-Throw Recovery

3 rounds of 10 reps. Plank hold for 60 seconds. Push up hold for 30 seconds.

Low Elbow Plank

Low Elbow Side Planks

Low Plank Scap Pinches

Deadbugs

- Clip Position: Middle
- Start in a lunge position at the top with either shoulder toward the fence and hold onto both bands. 
- Extend both arms and lower into a lunge. 
- Do not let your trunk rotate as you extend your arms.

W5/D5 9/2

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