Home Workout Schedule
Monday & Wednesday & Friday
- Jog 5 minutes
- Dynamic Stretches
- (20) burpees
- (3) reps of wall-sits, 2 minutes each
- (25) arm circles each direction
- (3) reps of planks, 2 minutes each
- (10) minutes of throwing … if by yourself, use wall … otherwise with a sibling or parent
- (10) slow motion swings
- (25) power swings
- (5) 60-foot sprints (if you can get outside by your home & the conditions are dry & over 45 degrees … do the sprint one direction and jog back the other)
- Dynamic Stretches
Of course, if you have a tee and/or a Bownet, you can certainly change some of your dry swings to tee work or side toss with the Bownet.
Tuesday & Thursday
- Jog 5 minutes
- Dynamic Stretches
- (50) lunges
- (3) sets of 10 push-ups
- (3) sets of 25 sit-ups
- (100) no-glove grounders with tennis ball bounced off a wall or from a partner in your household (make sure you are going left & right, not just right at you)
- (25) no-glove fly balls with tennis ball bounced upwards off wall, off your roof, or with a partner in your household (do drop steps to the flyball if you can get outside)
- (5) 60-foot sprints (if you can get outside by your home & the conditions are dry & over 45 degrees … do the sprint one direction and jog back the other)
- Dynamic Stretches
Pitchers
You should be pitching 2-3 times a week. Again, you should not call a catcher to come and catch you … it has to be someone in your household. It’s important to work on all your pitches, work on locations, and do simulated batters.
Catchers
Work on blocking with your gear on (20-25 balls with a someone in your house)
Work on your pop time; with your gear on, go from your stance to throwing position. If you can get outside with someone in your household and make throws, have a third person time you on how fast you get from your stance to your release (do 15 reps)
Do long throws at 75% as a cool down (10)