While we have some of the coldest days of the year this week, it is good to remember that baseball is actually right around the corner. Some major league teams are beginning spring training next week and we hope to be playing in Cyclones tournaments in a little over 2 months.
Let’s finish our offseason strong over the next few weeks.
Hitting:
You pick your drills this week. The goal is at least 50 great swings.
Choose from things we have done at practice –
- Hitting off the tee, moving the tee inside and outside.
- No stride swings to work on your upper body mechanics.
- Long stride swings to work on your lower body mechanics.
No matter what what drill you choose, keep in mind some of the mechanics we’ve looked in the past weeks – driving your back shoulder to the ball and transferring your weight forward.
Here’s the full video of Christian Yelich from last week for reference.
Throwing:
For throwing this week, we’ll simplify the drills that we’re doing but also do some more of the 3x drills. This is such an important and difficult thing to master, it is worth some extra attention.
- 15 overhead throws
- 15 towel drill throws
- 25 3x Drills
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:
We’ll keep our conditioning the same as last week – pay attention to the rotator cuff video – this is important as we start to get our arms ready for the season.
- 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 