Hamsley Performance
BaseballMaximize your pitching potential by taking care our your arm with a total body approach. Pitching happens from the legs up, it requires strength, power, mobility, and flexibility. This program addresses all those qualities with exercises that can be done at a gym or at home.
All you need is a set of bands, furniture sliders, Dumbbells, Chin Up Bar, a Soft (non rubber) Medicine Ball, and a solid wall to throw it at.
1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Daily Lower Body Warmup
Walking Lunge w/ Rotation (10-15 yds) Walking 1 Leg RDL (10-15 yds) Lateral Lunge (10-15 yds) Inch Worm (10-15 yds) High Leg Kick/ Frankensteins (10-15 yds) Drop Step Skip (10-20 yds) Primetimes (15-20 yds) Broad Jump (x3) 1 Leg Broad Jump w/ Rotation (x3 each leg)
Upper Body Warmup 1
B
Upper Body Warmup 1
Prone PVC Overhead Press (x15) Prone Snow Angels (x15) Prone Internal to External Rotation Overhead Press (x15) Prone Shoulder External Rotation ISO Hold (x30 seconds each) Pushup to Down Dog (x5)
Conditioning
C
Hips & Torso 1
PVC Rotation Series (x20 for each exercise) Plank w/ Body Saw (Sliders) (x10) MB Loaded Hip Shoulder Separations (x10 each)
D1
DB/KB Loaded Goblet Lateral Lunge
3 x 5
D2
T-Push Up
3 x 3
D3
Banded Face Pull
3 x 20
MB Velocity 1
E
3x Thru Split Stance MB Toss (x3 each) Step Behind MB Toss (x3 each) Approach MB Snap Throw (x5)
Recovery
F
Cool Down 1
Band Hamstring Series (x10 seconds, x10 reps, x10 reps)
A
Seated MB Rotational Toss
2 x 20
MB Slams
B
2x Thru: MB Overhead Slam x3 MB Windmill Slam x3 each Split Squat w/ Windmill Slam x3 each Rear Foot Elevated Split Squat w/ Windmill Slam x3 each
C1
Block Leg Overhead MB Slam Series
3 x 5
C2
Gas Leg MB Push
3 x 5
C3
Brake Leg MB Toss
3 x 5
Conditioning
A
Daily Lower Body Warmup
Walking Lunge w/ Rotation (10-15 yds) Walking 1 Leg RDL (10-15 yds) Lateral Lunge (10-15 yds) Inch Worm (10-15 yds) High Leg Kick/ Frankensteins (10-15 yds) Drop Step Skip (10-20 yds) Primetimes (15-20 yds) Broad Jump (x3) 1 Leg Broad Jump w/ Rotation (x3 each leg)
Prep
B
Upper Body Warmup 2
Loaded Shoulder Circumduction 2x20 each Pushup to Down Dog (x5)
Conditioning
C
Hips & Torso 2
PVC Rotation Series (x20 for each exercise) Feet Elevated Side Plank w/ Hip Drops (x10 each) Scorpion Stretch (x10 each)
D1
DB/KB Goblet Squats
3 x 12
D2
Feet Elevated 1 Arm Plank w/ Reach Thru
3 x 4
D3
Band Reverse Fly
3 x 15
Speed/Agility
E
MB Velocity 2
3x Thru Pogos to MB Push (x3 each) Step Behind MB Push (x3 each) MB Snap Throw (x5)
Cool Down 2
F
Banded Hamstring Stretch w/ Hip Rotations
Prep
A
Daily Lower Body Warmup 2
Walking Lunge w/ Rotation (10-15 yds) Walking 1 Leg RDL (10-15 yds) Lateral Lunge (10-15 yds) Inch Worm (10-15 yds) High Leg Kick/ Frankensteins (10-15 yds) Drop Step Skip (10-20 yds)
B1
Reverse Bear Crawl on Sliders
2 x 15
B2
Banded Face Pull
2 x 20
B3
Pike Walk Shoulder Taps
2 x 10
Recovery
C
Recovery Day Mobility 1
2x Thru: Hip External Rotation & Hip Shoulder Separation Stretch x15 each Loaded T-Spine Open the Book x10 each Band Hamstring Stretch w/ Hip Rotations x10 each-both directions Prone Shoulder External Rotation ISO Hold x30 seconds each Push Up Plank w/ Deep Hip Flexion & Hip Extension x10 each Scorpion Stretch x10 each
D1
Bar Hang Variations
2 x 1 @ 0:30
D2
Pike Walks
2 x 5
Recovery
E
Cool Down 1
Band Hamstring Series (x10 seconds, x10 reps, x10 reps) Loaded Shoulder Circumduction (x10 each way, both arms)
