GameDay Athletics
BaseballDesigned specifically for 11-13 year old athletes, this throwing program rebuilds arm strength the right way after the offseason. With a complete warmup system, precise throwing prescriptions, and structured post throw workouts, this guide provides everything an athletes needs to get their arm fully prepared to return to the mound.
Features1 sessions per week
Must use App app to view and log training
Program Training
Conditioning
A
Dynamic 1
Dynamic Warmup: All 15 Yards Jog 2x Lunge with Overhead reach Lateral Lunge Scoops Franksensteins Shuffles Carioca Backpedal Skips for height skips for distance 60%sprint 70%sprint 80%sprint 90%sprint 100%sprint
B
Elbow CAR
3 x 10
C
90/90 Shoulder CARS
3 x 10
D
Velo Walks ISO.
1 x 30
E
Velo Walks Pronations
2 x 30
F
Velo Walks Supination
2 x 30
G
Banded IR
3 x 10
H
Banded External Rotations
3 x 10
I
Banded No Moneys
3 x 10
J
High Plank Shoulder Airplanes
3 x 8
K
Bear Crawl
2 x 30
L
Lateral Bear Crawls
2 x 30
M
Bearcrawls Backward
Throwing Session Phase 1 Day 1
N
30-45 between 30-60 feet. The Distance should match the intensity. This means that if we are throwing the ball 60 feet it should be on an arc so that it would land 60 feet. we are not throwing as hard as we can. This ruins the program. work at 40%-50% effort. Feel Smooth and rhythmic. Try to be on time and hit your partner in the chest. Be athletic, pretend you're fielding Ground balls, fly balls, Quarterback dropping back, catcher stance, etc. have some fun.
O
Scapular Pushups
2 x 6
P
Wall Slides I
3 x 10
Q
Prone Y - W
2 x 10
R
Lat Stretch
3 x 30
S
Bridge Stretch
3 x 30
Conditioning
A
Dynamic 1
Dynamic Warmup: All 15 Yards Jog 2x Lunge with OH reach Lateral Lunge Scoops Franksensteins Shuffles Carioca Backpedal Skips for height skips for distance 60%sprint 70%sprint 80%sprint 90%sprint 100%sprint
B
Elbow CAR
3 x 10
C
90/90 Shoulder CARS
3 x 10
D
Velo Walks ISO.
1 x 30
E
Velo Walks Pronations
2 x 30
F
Velo Walks Supination
2 x 30
G
Banded IR
3 x 10
H
Banded External Rotations
3 x 10
I
Banded No Moneys
3 x 10
J
High Plank Shoulder Airplanes
3 x 8
K
Bear Crawl
2 x 30
L
Lateral Bear Crawls
2 x 30
M
Bearcrawls Backward
Throwing Session Phase 1 Day 1
N
30-45 throws between 30-60 feet. The Distance should match the intensity. This means that if we are throwing the ball 60 feet it should be on an arc so that it would land 60 feet. we are not throwing as hard as we can. This ruins the program. work at 40%-50% effort. Feel Smooth and rhythmic. Try to be on time and feel synced up. We just want to make sure our delivery or throw is happening in the correct pattern. Be athletic, pretend you're fielding Ground balls, fly balls, Quarterback dropping back, catcher stance, etc. have some fun
Post Throw
O
P
Scapular Pushups
2 x 6
Q
Wall Slides I
3 x 10
R
Prone Y - W
2 x 10
S
Lat Stretch
3 x 30
T
Bridge Stretch
3 x 30
