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onditioning

onditioning. 8 th Grade Jr. Chiefs Baseball. CAGE DAY. Warm-up. Stretch If dry, Run the loop. (1 mile) If wet: (3 minutes per station) 1- 6 Hills to the Barn 2- Zig-Zag cone drill 30 yards 3- Dots 3 reps each 4- Tires – 6 sets 5- Mule pull with band 50 yards.

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onditioning

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  1. onditioning 8th Grade Jr. Chiefs Baseball CAGE DAY

  2. Warm-up • Stretch • If dry, Run the loop. (1 mile) • If wet: (3 minutes per station) • 1- 6 Hills to the Barn • 2- Zig-Zag cone drill 30 yards • 3- Dots 3 reps each • 4- Tires – 6 sets • 5- Mule pull with band 50 yards

  3. Work-out Inside • Work on FORM rather than SPEED! • Perform the exercises as directed. • Stay on task. You are being timed. • If you finish early, you need to do more! • Spot your partner. • ARE YOU GETTING BETTER? DID YOU MAKE SOMEONE ELSE BETTER?

  4. Tube work Station 1 • Row ( tube eye level, 20 Reps) • Hold cords with arms extended. Pull cords toward chest while pinching shoulder blades together. • Reverse Fly ( tube eye level, 20 Reps) • Hold cords so that thumbs face the sky and arms are extended in front of the body. Pinch shoulders together until arms are extended slightly behind shoulders. • Punch Plus ( tube eye level, 20 Reps) • With cords behind you, punch one arm at a time as far as you can focusing on extending shoulder. • Front 90/90 (tube knee level, 20 Reps) • With elbows slightly bent and cords in front, pull back until hands are directly vertical above elbows. This creates a 90o from shoulder to hands and a 90o angle from waist to elbow

  5. Tube Work (cont) Station 1 • Scaption ( tube knee level, 20 reps) • With arms extended, grasp cords behind your back next to your back pockets. Slowly lift arms forward at 450 from your body. Stop motion at shoulder height. • Incline ( tube Knee level, 20 Reps) • Hold handles next to shoulders so the cord is resting on forearms. Press arms up and forward forcing your shoulders forward as far as possible. • Victory ( tube knee level, 20 Reps) • With arms extended, lift the cords vertically until arms are directly overhead. Similar to putting arms up for a celebration.

  6. Abs Station 2 See Tar-Heels workout poster 20 reps of each exercise Choose a medicine ball that you can handle

  7. Live Hitting Station 3 • In cage, work inside, middle, outside • Focus on keeping weight back and driving the ball • 3 rounds each (25 swings per round) • -May use RED ball for 1 round

  8. Tee Work Station 4 • Use RED tee • Focus on driving down on ball and finishing high • 3 rounds each (25 swings per round) • May use Solo Hitter for switch hitting

  9. Balance /Core (Wet-Day)Station 5 S.C. Wall (goal side) • Mountain Goat (20 Reps with 6lb ball) • Balance ball • Baseball one hand catch (20 Reps) • Glove hand • Wall toss (20 Reps each) • Chest pass – top square • Granny - bottom square • Side toss – bottom square both sides • Backwards Slam – duck!

  10. Bull-Pen Dry DayStation 6 • Warm-up first • Practice motions to identify pitches • 25 -35 pitches. (more fastballs than breaking balls) • Learn what your pitches do!

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