Catchers Workout Week Four




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
- Catch-transfer-throw
https://www.instagram.com/p/CAvGXtgA2Mg/?igshid=193j0lwsmdrst
- Back leg hop throws
https://www.instagram.com/p/CAJZTwBgGN9/?igshid=cks4xcjcnsi1
- Wall bounce frames
https://www.instagram.com/p/B_fW850gITF/?igshid=1muz70dkj3l5a
- 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
Hitting Workout Week Four




Workout hitting week four:
Workout Zoom: 3 PM
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09
Meeting ID: 771 5015 1863
Password: 5b5vGW
Team Zoom: 4 PM
Join Zoom Meeting
https://us04web.zoom.us/j/2146263549?pwd=K3c3TlYrRDBUVlorOUMxT29sdnhaQT09
Meeting ID: 214 626 3549
Password: 6rUuEC
Hitting Workout:
- Cross over drill
https://www.instagram.com/p/Bw-s9rIghMb/?igshid=u73lkr827oqd
Think about: Back hip load, then separation finally working behind the ball
- Ball or pillow tuck swings
https://www.instagram.com/p/BryFd93AUy7/?igshid=bfygmrlgigx3
Focus on: keeping your hands on the right path and not casting out
- Choke up swings
https://www.instagram.com/p/BpzcEu4gXA2/?igshid=4whrd146k6qk
Think about: How your swing changes when you make these adjustments. Challenge yourself and think about game situations
- Two squat drill
https://www.instagram.com/p/Bmee2rtBbj1/?igshid=omcfwuf9ehyi
Workout:
Yoga
https://www.corepoweryogaondemand.com/videos/hpf-disciplined-strength-with-kathryn-s
Outfield Workout Week Four




Outfield Week Four
Join Zoom Meeting 3 PM!
https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09
Meeting ID: 771 5015 1863
Password: 5b5vGW
- Quick feet pivots
https://www.instagram.com/p/B7lxbJrAIu2/?igshid=jpye3ppayee4
- Three ball cut and pivot
https://www.instagram.com/p/B3mi7p8gvBx/?igshid=5uckuc93u8cb
- Self-toss crow hop
https://www.instagram.com/p/CAlJ4evpsSO/?igshid=1bltum63qomd2
- 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
Infield Workout Week Four




Join Zoom Meeting
https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09
Meeting ID: 771 5015 1863
Password: 5b5vGW
- Ladder footwork circuit- complete five times
https://www.instagram.com/p/Bwo-7AAAn2w/?igshid=gma1q25l0rhw
- Glove work circuit- 10 reps each position, kneeling then standing
https://www.instagram.com/p/B-CUFh8AQai/?igshid=1bkqrt9o4j6z0
- Lunge to throw- 30 reps
https://www.instagram.com/p/BqIL6gtAqM2/?igshid=msa9oetfwbaq
- Drop step short hop drill- 5 reps each spot, 3 times
https://www.instagram.com/p/B7Oe0skgcjL/?igshid=ylud6ncprlh3
- Jump rope (30 seconds)
- Explosive push-ups (do as many in 30 seconds with hands leaving mat between reps)
- Squat thrusts (as many in 30 seconds)
- Jump rope (30 seconds)
- Water break (15 seconds)
- Push-ups with left foot airborne (30 seconds)
- Mountain climbers (30 seconds)
- Push-ups with right foot airborne (30 seconds)
- Jump rope (30 seconds)
- 15-second water break
- Squat thrust/push-up combo. Perform a squat thrust and immediately follow with a push-up. Continue alternating each exercise for 60 seconds.
- Jump rope (30 seconds)
- Mountain climbers (30 seconds)
- 15-second water break
- Hands-close-together push-ups/mountain climbers. Do as many push-ups as you can in 15 seconds and then 15 seconds of mountain climbers.
- Hands spaced slightly wider than shoulders push-ups/mountain climbers. Do as many push-ups as you can in 15 seconds, immediately followed by 15 seconds of mountain climbers.
- Jump rope (30 seconds)
- Squat thrusts (30 seconds)
- Have water and end workout with cool-down static stretches.
Pitching Week Four




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
- Bucket stride
https://www.instagram.com/p/B_cW291Jvqf/?igshid=axd7yoz7moe4
- Triple rocker drill
https://www.instagram.com/p/B4vWggjAQ9O/?igshid=dn3z7s4265ut
- Squat jump pitch
https://www.instagram.com/tv/B-NXfpLAtCF/?igshid=nja0x9nnimis
- 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
Catching Workout Week Three




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
- Barehanded catch different balls (50 reps)
https://www.instagram.com/p/B3meC_XApwA/?igshid=1xagijkkitpzp
- Tennis ball bounce and catch to transfer (40 reps)
https://www.instagram.com/p/B-8Y9_NFgxv/?igshid=wa87hna5vcf5
- Zig zag blocking (30 reps)
https://www.instagram.com/p/B-iBKmbAoo0/?igshid=16fej6tkr04h2
- 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
Week Three Hitting




Hitting week three:
Join Zoom Meeting 3 PM
https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09
Meeting ID: 771 5015 1863
Password: 5b5vGW
Join Team Zoom Meeting
https://us04web.zoom.us/j/2146263549?pwd=K3c3TlYrRDBUVlorOUMxT29sdnhaQT09
Meeting ID: 214 626 3549
Password: 6rUuEC
- Contact point tosses- toss a ball or sock in the middle of your body and catch with your back hand while in hitting position/motion
Think about: catching at different contact points. Keeping a consistent hand and body position no matter where you catch it
- Card catches: have a partner gently toss you playing cards and try to catch
https://www.instagram.com/p/B1HsJUAgHpY/?igshid=me17ufbbs3an
Think about: hand eye connection, tracking the card all the way to your hands
- Split grip swings
https://www.instagram.com/p/B2K5KaHgi_d/?igshid=1i0qc4mqd3nt6
Think about: Swinging through the ball vs cutting or chopping
- Rocker drill
https://www.instagram.com/p/Bytd_lNgEg9/?igshid=1q9gv3iv2r9ws
Think about: Driving your back leg through the ball not squishing the bug!
Yoga
https://www.corepoweryogaondemand.com/videos/ysb-grounded-core-glutes-with-heather-pOutfield Workout Week Three




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
- Bounce Toss- catch then crow hop
https://www.instagram.com/p/CATllvwAT2q/?igshid=qhzi1q787l6v
- Triple lunge jump to a throw- with a ball or sock in your glove lunge jump three times then throw
- 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
- 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
Infield Workout Week Three




Infield week three- Reactions
Join Zoom Meeting 3 PM
https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09
Meeting ID: 771 5015 1863
Password: 5b5vGW
All of these drills can be done with a tennis ball or any other ball! Reaction is key in the infield. You control how challenging all of these drills are so push yourself!
- Reaction ball drop- Hang a piece of duct or painters tape across a doorway and stick three tennis balls to it. In an athletic position wait for the balls to drop and catch them as they do!
https://www.instagram.com/p/CALbpWUAkEQ/?igshid=2ji56itgugx5
- Quick hands reaction drill- With two tennis balls (one in each hand), stand about 5 feet from the wall (the closer you get the harder this is) and toss with your throwing hand the ball to the wall. Transfer the other ball to your throwing hand and catch the returning ball. Set a timer for 30 seconds and see how many you can do and then
https://www.instagram.com/tv/CAJFM87AIGN/?igshid=1tgsojp0c9l8o
- Blind wall throws- Stand facing a wall in an athletic fielding position and have a partner behind you. The partner will throw a tennis ball to the wall (goal is 1-2 bounces) and you will field it!
https://www.instagram.com/p/B0wnc9jgC6d/?igshid=4ur8rp2p8ynw
- Wall fielding challenge- Work on fielding against the wall but throwing the tennis ball to increase your range. You can do this for both your forehand and backhand.
https://www.instagram.com/p/B-nWlengD_s/?igshid=1ucmmdlh9lv5a
Workout:
As many rounds as possible in 20 min
50 high knees
25 sumo squats
50 flutter kicks
25 pushups
Pitching Workout Week Three




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
- Curve ball grips- Two seam and four seam
- 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
- 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)
- 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
- Kneeling k with a spinning tool both knees down to keep your Front shoulder In
- 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
- 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