Monday, 16 March 2020 13:28

Dead Period

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UNPLANNED DEAD PERIOD

Download Printout Here or these can be picked up today (Monday, March 16th in the athletic office)

Overall Goal: Maintain the strength, speed, power, and level of conditioning that was developed prior to this unplanned dead period. 

When the season starts up the teams that have the most discipline during this dead period will have the most success when we’re all back together again!

Cavs Baseball Program Daily Planner

Day

Focus

Drills

Monday

Home Workout

See below with links

Tuesday

Speed & Agility

Wednesday

Arm Maintenance

Bullpens or Arm Maintenance Program

Thursday

Home Workout

See below with links

Friday

Speed & Agility

Saturday

Arm Maintenance

Bullpens or Arm Maintenance Program

Sunday

 

Hit anytime you can, get in the back yard, play catch.

Wednesdays & Saturdays - Bullpens OR Arm Maintenance Program

  • Throw to get arms loose  ( 10 minutes )
  • 10 reps at 60 feet  ( Mound distance, set at 60% effort )
  • 8 reps at 90 feet   ( Distance of bases, set at 70% effort )
  • 8 reps at 120 feet ( rough distance from home to second, set at 85% effort )
  • 8 reps at 150 feet  ( skip step into crow hop, set at max effort )
  • 8 reps at 180 feet  ( skip step into crow hop, set at max effort )
  • 8 reps at 210 feet  ( skip step into crow hop, set at max effort )
  • 5 reps at 240 feet  ( skip step into crow hop, set at max effort )
  • 20 flat ground pitches of spot work * Only for guys previously throwing 60-80+ pens consistently prior to dead period * 

 

This is a 55 rep throwing program with the intention of keeping already established conditioning in the throwing arm. This is designed with no additional bullpen work involved. This long toss regiment can be replaced with a 60 pitch pen, not in addition to.  It is either one or the other. At 150 feet plus, we want linear explosion. (on a line, not a rainbow) If you choose or have the opportunity to throw a pen, you want to keep the pen fastball driven. Mix two-seam and cutter, along with your four-seam. Off speed is to be mixed in. Out of every 10 pitches thrown, 6 should be a version of a fastball and 4 either change up or breaking ball. The long toss program or a Bullpen should be thrown every 3rd day. 

 

Mondays & Thursdays - Home Workout: All of these drills can be down at your house

Excercise

Sets/Reps

Notes

Single Leg Squat

3 sets of 10

Keep your head up. Back straight. Do not touch rear knee to ground.

Single Leg Deadlift

3 sets of 10

Keep back straight. Do not touch ground. Squeeze glutes on the way up.

Prisoner Squats

3 sets of 10

Keep back straight & upright. Get as deep as possible on squat. Drive through your heels.

Forward Lunges

3 sets of 10

Each Leg

BIG Step. Do not allow your rear knee to touch the ground. Do not allow hands to touch legs. EXPLODE back up to starting position in one motion

Side Lunges

3 Sets of 10 each leg

Keep back straight and upgright. Get parallel to the ground with stepping leg. 

Reverse Lunges

3 Sets of 10

Big Step. Do not allow your rear knee to touch the ground. Explode back up to starting position in one motion.

Push Ups

3 Sets of 15

Keep handers under shoulders. Keep elbow in. Touch chin and pelvis to the ground at the same time.

Plank

3 sets of 5

Keep body straight and keep your core tight.

Side Plank

3 sets of 5

Keep body straight and keep your core tight.

Wrist Bat Swings

3 sets of 10

Both arms

Keep arm still and extended. Get full range of motion with the wrist. Go as fast as you can. 

Bat Rotations

3 sets of 30 seconds with both hands

Keep pressure on bat with non-turning hand. Get full range of motion with the wrist.

 

Tuesdays & Fridays - Speed & Agility Training

Start with Cavs Baseball Pre-Practice/Game Stretching

 

These 3 drills should be done 3-4 times each session.

 

TRAIN EXPLOSIVELY * TRAIN MOVEMENTS, NOT MUSCLES

 

Speed & Agility Cone Drills



 

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