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Outfield Workout Week Four

date 05/27/2020 author Sarah Vandenberg category outfield comment Leave a comment

Outfield Week Four

Join Zoom Meeting 3 PM!
https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09

Meeting ID: 771 5015 1863
Password: 5b5vGW

  1. Quick feet pivots

https://www.instagram.com/p/B7lxbJrAIu2/?igshid=jpye3ppayee4

  1. Three ball cut and pivot

https://www.instagram.com/p/B3mi7p8gvBx/?igshid=5uckuc93u8cb

  1. Self-toss crow hop

https://www.instagram.com/p/CAlJ4evpsSO/?igshid=1bltum63qomd2

  1. Bounce then toss

https://www.instagram.com/p/B9m9RN7ALWI/?igshid=ktnf522s69a

 

Workout:

Do each below for one minute- complete four times

Star jumps

Squat into walkout

Plank leg lifts right

Plank leg lifts left

Bicycle crunches

Rest

 

Outfield Workout Week Three

date 05/20/2020 author Sarah Vandenberg category outfield comment Leave a comment

Outfield week three:
Join Zoom Meeting 3 PM
https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09
Meeting ID: 771 5015 1863
Password: 5b5vGW

Complete each drill 10 times, repeat 4 times

  1. Bounce Toss- catch then crow hop

https://www.instagram.com/p/CATllvwAT2q/?igshid=qhzi1q787l6v

  1. Triple lunge jump to a throw- with a ball or sock in your glove lunge jump three times then throw
  2. Drop step run downs- with a partner or toss on your own- toss over your throwing shoulder drop step and run down and catch. Repeat over your glove shoulder
  3. V catches- With a partner or toss for yourself... toss long over your glove arm, throw back, toss short where you started, toss back, toss long over your throwing arm, throw back, toss short where you started option to dive!

https://www.instagram.com/p/B8o_FN9hx-n/?igshid=mvs49cjmln64

 

Workout

Complete each set below three times

 

Lunge to knee up on a step (10R, 10L)

Squat Jumps- 20 seconds

Rest 60 seconds

 

1 leg bridge (10R, 10L)

Quick jumps- 20 seconds

Rest 60 seconds

 

Split squat- one leg on the step squat on the other leg (10R, 10L)

Tuck jumps- 20 seconds

Rest 60 seconds

 

Outfield Week Two Workout

date 05/13/2020 author Sarah Vandenberg category outfield comment Leave a comment

Outfield week two:

 

ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863
Password: 5b5Vgw

 

  1. Crow hop progression

https://www.instagram.com/p/B-pkw6yA8HQ/?igshid=w0ofy526scq6

Think about: Using your legs to generate power and slowing down this motion to get the form down

  1. Crow hop rock

https://www.instagram.com/p/Bt_ITG7BNRo/?igshid=14g5tpcvrrc1n

Think about: Using your legs to power your throws in

  1. Ball drops

https://www.instagram.com/p/B_M6VQOAgmW/?igshid=16zvduax4e99q

Think about: This works on hand eye coordination, if you do not have a partner you can do this on your own too!

  1. Drop step drill- Set up five cones or markers in an arch around a front center cone. Starting at the first cone sprint to cone 1 then spring back. Repeat to all cones. Make sure you are leading with the foot closest to the cone.

Think about: fast first step and keeping your body facing the ball

 

Conditioning:

12 Minutes as many rounds as possible:

25 Jumping Jacks

20 Plank body saws- Plank and then slight shifts front and back

10 Glute Bridges

10 Push ups