Keep up the hard work this week. Keep challenging yourself to go a little hit harder or farther with your workouts each week. And remember to track your offseason training points. Here is a reminder about how it works – take a look and log your activities.
Let’s get to our workout for this week.
Hitting:
We’ll keep our hitting workout the same as last week. If you want to do more or incorporate any of the other drill we do in practice, that’s great!
Quality hits off the tee
- 15 big stride hits – we did this at practice last week.
- start very far back in the batter’s box and feet close together
- take a big stride so that your front foot is even with the ball
- let your weight shift off of your back foot onto your front foot
- 15 regular swing – inside
- 15 regular swing – middle
- 15 regular swing – outside
Last week I shared an example of Mookie Betts. This week is Christian Yelich in a home run swing. Here’s the full video. A couple things to highlight, that we have also talked about in practice.
First, notice the drive he is getting off the back leg, his foot is coming forward.
Second, notice that his is staying ‘attached’ to his shoulder.
Keep focusing shift your weight forward and driving your back shoulder to the ball when you hit off the tee.
Throwing:
We’ll keep our throwing train the same as last week – these are key drill that we haven’t mastered yet. Plus, one optional exercise since there might a few warmer days this week.
- 15 skier hops (on each leg)
- 15 football throws
- 15 overhead throws
- 15 towel drill throws
- 10 3x Drills
- Optional: Play catch with a football outside if you can.
Get a quick refresher on how to do the last drill – This video should start for you at the 6:30 mark – the drill is explained from 6:30 – 8:00. You are welcome to watch more of the video but do the drill Brent describes at least 10 times. Note – he makes it look really easy. It is NOT easy to do. It takes strength and coordination – stick with it, this will pay off.
Strength:
Finish your workout this week by continuing these key exercises.
- Push up pyramid – suggested by Coach Nolan
- Start with 10 push ups, take a short break, then do 9…see if you can take this all they way down to 1 push up.
- 25 rows – to strengthen your back (using a door frame, here is a resource on how: https://www.youtube.com/watch?v=r8NzhNe9Res)
- 25 jump squats – to strengthen your legs
- This is a harder variation than previous weeks – it will help build more power.
- Here is a quick explanation on how to do it. How to Do Jumping Squats | Back Workout – YouTube
- 25 sit-ups – to strengthen your core
- A new addition this week – we talked in practice about starting to build up our arms to eventually get in mid-season form. These exercises will help us get there.
- 2 Minute Tip: The Best Rotator Cuff Exercises From a Pro Pitcher – YouTube
- You can even do this one while watching TV or listening on a zoom call.
Keep it up and we’ll see you on Saturday!
– Coach Kevin
Pressure Baseball 