Christmas Break Routine
Follow this template for working out over the holiday break. On days that lifting is available, open cage is available at those times as well. Explainations for various drills is indicated the first time the drill is listed. If you are unsure about a drill, contact a teammate who might know and if that does not work EMAIL me with your phone number and I will work you through the steps. It is vital that we are active EVERY day of break. It is IMPERATIVE that you get yourself ready for the season. We CAN NOT have arm soreness, which is most often credited to lack of proper use and care. YOU MUST RUN, YOU MUST THROW TO PUT YOURSELF IN A POSITION TO ACHIEVE SUCCESS! Every day there is SOMETHING you can be doing. Most days can be done in an hour to an hour and a half. WHERE IS YOUR HEART AT? We are UNDIVIDED gentlemen! HEY HA! LET'S HAVE A DAY!
December 26:
-Throwing Progression
-Wrist Flicks, Chest to Knee, Torso Twist, Power Position, Full Range, Positional "Waist" Motion
-10 "singles" (90 ft/30 yd)
-Long Toss Regular (move back 5 strides after three consecutive throws that are caught by partner)
-10 "singles" (90/30)
-Flush Routine (use a light dumb bell or other weight)
-arm hang circles (bend at waist, hang throwing arm straight down, work small to big, switch directions)
-half butterfly (bend at waist, start motion with arm straight down in front, bring throwing arm straight out to side no higher than shoulder) x25
-90 degree (hold weight in throwing hand with arm at a 90 degree upright angle, rotate slowly to downright angle, rotate back up slowly for one rep) x25
-Thumb Up/Down (hold weight with thumb up, arm extended at a 45 degree angle towards the throwing side of your body, turn weight with thumb pointing down and bring weight to your thigh, return motion with thumb up, no higher than shoulder height) x25
-10 "singles" (90/30)
December 27:
-Lift: Bent over Row, Incline Press, Squats, Hang Clean Press
-Throwing Progression
-15 "singles"
-Long Toss Progression (begin on two knees until you are unable to make three consecutive good throws, move to torso twist until you are unable to make three consecutive good throws, move to full range of motion, take three strides back after three consecutive good throws)
-5 "doubles" (180 ft/60 yd)
-Theraband routine (see previous posts)
-3 "triples" (270/90)
-Open Cage: Cycle tee (top hand, bottom hand, both)
December 28:
-Lift: Split Squat, Bench, Power Cleans, RDL
-Throwing Progression
-5 "singles"
-Long Toss Progression
-5 "doubles"
-Flush Routine (see Dec. 26)
-5 "triples"
-Open Cage: Soft Toss Challenge (oppo=2, middle=1, pull= -1)
December 29:
- 15 minute run or 45 minutes of cross training (pick up basketball, football, soccer, whatever)
- Throwing progression
- Arm Stretches: arm up 90, arm down 90, behind the head, down the back, thumbs up, shake it out (if you don't know these, find a teammate who knows and learn them!)
December 30:
-WORSHIP! Christ the Savior is born!
-15 minute run or 45 minutes of cross training
-Throwing progression
-Theraband/Flush/Stretch...Your choice
December 31:
- Lift: Squat, Hang Clean Press, Bent over Row, Incline Press
- Throwing Progression
- 10 "singles"
- Long Toss Progression
- 10 "doubles"
- Flush Routine
- 5 "triples"
- Open Cage: Live Toss 0-2 count
January 1:
- Throwing Progression
- 15 "singles"
- Long Toss Regular
- 10 "doubles"
- Theraband
- 10 "triples"
January 2:
- Lift: RDL, Bench, Split Squat, Power Cleans
- Throwing Progression
- 5 "singles"
- Long Toss Progression
- 10 "doubles"
- Flush Routine
- 10 "triples"
- Open Cage: Live Toss 3-2 count
January 3:
- Throwing Progression
- 15 "singles"
- Long Toss Progression
- 15 "doubles"
- Theraband
- 15 "triples"
- Open Cage: Cycle Tee (top hand, bottom hand, both hands)
January 4:
- Lift: Shoulder complex, pull ups, military press, lunges
- Throwing Progression
-5 "singles"
- Long Toss Regular
-5 "doubles"
-Flush Routine
-5 "triples"
- Open Cage: Soft Toss Challenge (oppo=2, middle=1, pull= -1)
January 5:
- 20 minute run or hour of cross training
- Throwing progression
- Arm Stretches
January 6:
- WORSHIP! Wise men still seek HIM!
-20 minute run or hour of cross training
-Throwing progression
-Arm Stretches
January 7:
- Lift: Hang Clean Press, Bent over row, Incline Press, Squats
- Throwing Progression
- 5 "singles"
- Long Toss Progression
- 5 "doubles"
-Theraband
- 5 "triples"
- Open Cage: Live Toss, Hit and Run
December 26:
-Throwing Progression
-Wrist Flicks, Chest to Knee, Torso Twist, Power Position, Full Range, Positional "Waist" Motion
-10 "singles" (90 ft/30 yd)
-Long Toss Regular (move back 5 strides after three consecutive throws that are caught by partner)
-10 "singles" (90/30)
-Flush Routine (use a light dumb bell or other weight)
-arm hang circles (bend at waist, hang throwing arm straight down, work small to big, switch directions)
-half butterfly (bend at waist, start motion with arm straight down in front, bring throwing arm straight out to side no higher than shoulder) x25
-90 degree (hold weight in throwing hand with arm at a 90 degree upright angle, rotate slowly to downright angle, rotate back up slowly for one rep) x25
-Thumb Up/Down (hold weight with thumb up, arm extended at a 45 degree angle towards the throwing side of your body, turn weight with thumb pointing down and bring weight to your thigh, return motion with thumb up, no higher than shoulder height) x25
-10 "singles" (90/30)
December 27:
-Lift: Bent over Row, Incline Press, Squats, Hang Clean Press
-Throwing Progression
-15 "singles"
-Long Toss Progression (begin on two knees until you are unable to make three consecutive good throws, move to torso twist until you are unable to make three consecutive good throws, move to full range of motion, take three strides back after three consecutive good throws)
-5 "doubles" (180 ft/60 yd)
-Theraband routine (see previous posts)
-3 "triples" (270/90)
-Open Cage: Cycle tee (top hand, bottom hand, both)
December 28:
-Lift: Split Squat, Bench, Power Cleans, RDL
-Throwing Progression
-5 "singles"
-Long Toss Progression
-5 "doubles"
-Flush Routine (see Dec. 26)
-5 "triples"
-Open Cage: Soft Toss Challenge (oppo=2, middle=1, pull= -1)
December 29:
- 15 minute run or 45 minutes of cross training (pick up basketball, football, soccer, whatever)
- Throwing progression
- Arm Stretches: arm up 90, arm down 90, behind the head, down the back, thumbs up, shake it out (if you don't know these, find a teammate who knows and learn them!)
December 30:
-WORSHIP! Christ the Savior is born!
-15 minute run or 45 minutes of cross training
-Throwing progression
-Theraband/Flush/Stretch...Your choice
December 31:
- Lift: Squat, Hang Clean Press, Bent over Row, Incline Press
- Throwing Progression
- 10 "singles"
- Long Toss Progression
- 10 "doubles"
- Flush Routine
- 5 "triples"
- Open Cage: Live Toss 0-2 count
January 1:
- Throwing Progression
- 15 "singles"
- Long Toss Regular
- 10 "doubles"
- Theraband
- 10 "triples"
January 2:
- Lift: RDL, Bench, Split Squat, Power Cleans
- Throwing Progression
- 5 "singles"
- Long Toss Progression
- 10 "doubles"
- Flush Routine
- 10 "triples"
- Open Cage: Live Toss 3-2 count
January 3:
- Throwing Progression
- 15 "singles"
- Long Toss Progression
- 15 "doubles"
- Theraband
- 15 "triples"
- Open Cage: Cycle Tee (top hand, bottom hand, both hands)
January 4:
- Lift: Shoulder complex, pull ups, military press, lunges
- Throwing Progression
-5 "singles"
- Long Toss Regular
-5 "doubles"
-Flush Routine
-5 "triples"
- Open Cage: Soft Toss Challenge (oppo=2, middle=1, pull= -1)
January 5:
- 20 minute run or hour of cross training
- Throwing progression
- Arm Stretches
January 6:
- WORSHIP! Wise men still seek HIM!
-20 minute run or hour of cross training
-Throwing progression
-Arm Stretches
January 7:
- Lift: Hang Clean Press, Bent over row, Incline Press, Squats
- Throwing Progression
- 5 "singles"
- Long Toss Progression
- 5 "doubles"
-Theraband
- 5 "triples"
- Open Cage: Live Toss, Hit and Run
posted by Chad at 9:23 PM
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