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Pitching Week Four

date 05/25/2020 author Sarah Vandenberg category pitching comment Leave a comment

Pitching workout 4: Explosive workout

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

Meeting ID: 771 5015 1863
Password: 5b5vGW

 

Complete 20 of each drill with a sock or ball then throw 20 normal pitches

  1. Bucket stride

https://www.instagram.com/p/B_cW291Jvqf/?igshid=axd7yoz7moe4

  1. Triple rocker drill

https://www.instagram.com/p/B4vWggjAQ9O/?igshid=dn3z7s4265ut

  1. Squat jump pitch

https://www.instagram.com/tv/B-NXfpLAtCF/?igshid=nja0x9nnimis

  1. Happy feet pitch

https://www.instagram.com/p/B4gMC-kgfkP/?igshid=1qmujrofe48dy

 

Workout: As fast as you can!

50 Sit ups

20 Burpees

40 Alt Front Lunges

60 Butt Kicks

80 Flutter Kicks

100 Lateral Raises (Lift arms out to shoulder height and back down with no weight)

80 Flutter Kicks

60 Butt Kicks

40 Alt Front Lunges

20 Burpees

50 Sit ups

 

Pitching Workout Week Three

date 05/18/2020 author Sarah Vandenberg category pitching comment Leave a comment

Pitching Workout 3: Curve

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

Meeting ID: 771 5015 1863
Password: 5b5vGW

Spinning tools:

Dark tape

Double ball

https://www.instagram.com/p/B6o2n4fJ5jI/?igshid=ueh9slzsldpf

Spinner

https://www.instagram.com/tv/B6uKxxoFziv/?igshid=1odsjdanulkg9

Big ball

 

All of these drills work on body position and spin which are critical to throwing your curve ball. These can all be done without throwing full pitches and with the tools above or with a regular ball. Do 10-50 reps of each drill 

  1. Curve ball grips- Two seam and four seam
  2. Curve ball elbow waves- With a bent elbow slider your hand back and forth as if gliding the back of your arm over a table. To successfully throw a curve ball your elbow needs to be in front of your body
  3. Slow-mo curve ball body positioning- Stride on or a little to the left of the power line (this creates room for your whip), keep your front shoulder in do not open up as you finish your pitch, weight on your front side (if back then you are in rise ball position)
  4. Straight leg seated spins- with a spinning tool sitting tall legs out straight go back a little then come forward with a bent elbow across your legs. Do not lean back and get as close to the top of your legs as you can
  5. Kneeling k with a spinning tool both knees down to keep your Front shoulder In
  6. Standing k- With a spinning tool, stand with weight on your front side, tap your back toe for balance. Remember keeping front shoulder in, stay tall and keep your arm flat as you whip
  7. Same position as above standing k but full arm circle with a spinner

Workout:
Repeat 3 Times
50 Jumping Jacks
20 Squats
20 Squat Jumps
20 Alt Lunges (each leg)
15 Burpees
25 Push Ups
30 Mountain Climbers
50 Crunches
60 second Plank Hold

Pitching Workout Week Two

date 05/11/2020 author Sarah Vandenberg category pitching comment Leave a comment

Pitching workout 2:

ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863
Password: 
5b5vGW

Variations on K workout- The K drill is a foundation used in our pitching warmups. Here are some variations on that drill to remind us of all of the different things this drill can help us work on!

10-20 of each K drill followed by 30-40 full pitches

  1. Kneeling K drill- On one knee, glove leg up and towards your target, reach you’re throwing arm up with a slightly bent elbow and the ball facing towards your catcher. Finish down and through the ball to finish the pitch

Think about- Isolating the whip and throwing with a loose arm. Make sure you check your starting position every time!

  1. Standing K drill- Standing with your glove foot pointed towards your target, your back leg should be bent and laces towards your catcher (as if in a lunge position). Reach your throwing arm up with a slightly bent elbow and the ball facing towards your catcher. Finish down and through the ball to finish the pitch zip your knees together

Think about- Driving with your back leg and keeping your arm loose. Again focus on the whip and finish of your pitch!

  1. K drill with a jump

https://www.instagram.com/p/B_vUXiCg20s/?igshid=11q7t8hj3uzjz

Think about- Driving through your legs! This one should really get your legs feeling how much they should be working. Keep that arm loose and whip

  1. Balance K drill

https://www.instagram.com/p/B5WRLufArs6/?igshid=1n65yr90gxzhc

Think about- Keeping your front leg straight and high toward your target. Engage your core and drive through your legs. Again loose arm and whip to finish!

 

Conditioning

As many rounds as possible in 16 Minutes:

  1. 50 Jumping jacks
  2. 10 Push ups
  3. 10 Fire hydrant R Leg
  4. 10 Fire hydrant L Leg
  5. 10 Super mans
  6. 10 Triceps Dips