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Catchers Workout Week Four

date 05/29/2020 author Sarah Vandenberg category catching comment Leave a comment

Catchers Workout Week Four:

 

Workout Zoom: 3 PM

Join Zoom Meeting

https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09

Meeting ID: 771 5015 1863

Password: 5b5vGW

 

Complete each drill 10 times, repeat 4 times

  1. Catch-transfer-throw

https://www.instagram.com/p/CAvGXtgA2Mg/?igshid=193j0lwsmdrst

  1. Back leg hop throws

https://www.instagram.com/p/CAJZTwBgGN9/?igshid=cks4xcjcnsi1

  1. Wall bounce frames

https://www.instagram.com/p/B_fW850gITF/?igshid=1muz70dkj3l5a

  1. Game winners

https://www.instagram.com/p/B_0Ad1cgUSV/?igshid=eznhywxh3rgb

 

Workout:

As many rounds as possible in 17 minutes

Start with 2 reps of each and add 2 each time

Burpees

Sumo squat

Bent over Ts

Superman’s

 

Catching Workout Week Three

date 05/22/2020 author Sarah Vandenberg category catching comment Leave a comment

Catching week three:

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

Repeat all drills two times

  1. Barehanded catch different balls (50 reps)

https://www.instagram.com/p/B3meC_XApwA/?igshid=1xagijkkitpzp

  1. Tennis ball bounce and catch to transfer (40 reps)

https://www.instagram.com/p/B-8Y9_NFgxv/?igshid=wa87hna5vcf5

  1. Zig zag blocking (30 reps)

https://www.instagram.com/p/B-iBKmbAoo0/?igshid=16fej6tkr04h2

  1. Block hops (20 reps)

https://www.instagram.com/p/BxC74HngHXn/?igshid=cuhzmaxn25hj

 

Workout:

Set 1: Repeat 2 times

30 mountain climbers

40 high knees

50 jumping jacks

10 burpees

 

Set 2: Repeat 5 times

10 push ups

20 sit ups

30 air squats

40 walking lunges

30 second plank

Catching Workout Week Two

date 05/15/2020 author Sarah Vandenberg category catching comment Leave a comment

Catching week two:

Join Zoom Meeting

https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09

Meeting ID: 771 5015 1863

Password: 5b5vGW

 

  1. Quick transfers- with a ball and either a barehand or flat glove throw the ball up and practice a quick transfer from the glove hand to throwing hand. Try to never have two hands on the ball at once- 50 reps
  2. Tennis ball off the wall frames- from catching position throw a tennis ball against the wall and catch and frame or block it depending on where it goes- 50 reps
  3. Catching walks- from catching position hold a weight out in front with both hands and while maintaining a square pelvis walk ten steps forward- 5 rounds
  4. Wall push knee throws- start sideways with your throwing foot partway pushed against the wall. Transfer the ball from your glove hand to your throwing hand and push from your back leg to your front knee. Focus on really pushing and exploding with the back leg- 25 reps

Workout:

5 rounds for time

60 high knees

30 ab scissors- lay on back with both legs out straight lift one leg up to as close to straight up as you can get and switch

60 alternating punches

30 squats

Catching Workout Week One

date 05/08/2020 author Sarah Vandenberg category catching comment Leave a comment

Happy Friday Hawks!!
ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863



Catching:
Pitch call to pop
https://www.instagram.com/p/B_UpEyxA64Z/?igshid=1vn0p6hqt32zd

Things to think about: stay low to the ground and keep your knees over your toes
Knee throwing progression
https://www.instagram.com/p/B-hJInWAErY/?igshid=12h984f0sunnu

Things to think about: Ball down, bend your back leg and power off of it
Blocking fundamentals
https://www.instagram.com/p/B6bQvIcAMA4/?igshid=gm5a6j9kwgnk

Things to think about: creating a C with your body, knees go where your feet were, chin to chest
Wall sit frames
https://www.instagram.com/p/B58XNAuAaKe/?igshid=zrfme7r84n7u

Things to think about: inside pitch thumb up outside pitch thump down, shift your body to get around the ball, stick each catch

Workout:
50 sit-ups
50 Ali shuffle
40 alt reverse lunges
30 side plank hip dips (each side)
50 leg lifts