Elite Pitching Development
Baseball7 sessions per week
Must use App app to view and log training
Team Training
Recovery
A
Full Recovery Block 1
- Split Stance Ball Drops (50) - 90 x 90 Scap Liftoffs on Wall (2 x 15) - 90 to Y Wall Slides (2 x 35) - Field Goal Walks (3 Trips) - Fingertip Farmer Carry (3 Trips) - Scap Pikes (2 x 10) - Scap Angels (2 x 20) - Forearm Bat Turns (2 x 12) - Side Lying External Rotation (2 x 10) - Weighted Serratus Slides (2 x 10)
Conditioning
A
Scap/Mobility
- 90 to Y Wall Slides (2 x 20) - 90 x 90 Scap Liftoffs on Wall (2 x 25) - Banded no $ (2 x 15) - Banded Underhand Pulls (2 x 25) - Scap Angels (2 x 25) - Low Band Victory Pulls (2 x 15) - External Rotation 90 x 90 Range Control (2 x 12 w/ 3 sec hold) - Banded Ulnar/Radial Deviations (2 x 20) - Lat/Tricep Stretch (2 x 1:00) - Palm out Myofascial Stretch (1:30) - Pec Myofascial Release (1:30)
A1
Goblet Squat Holds
3 x 10
A2
Saddle Squats
3 x 0:30
A3
90x90 Rotations
3 x 10
A4
90x90 Hip Stretch
A5
Hip Flexor Stretch
Recovery
A
Full Recovery Block 1
- Split Stance Ball Drops (50) - 90 x 90 Scap Liftoffs on Wall (2 x 15) - 90 to Y Wall Slides (2 x 35) - Field Goal Walks (3 Trips) - Fingertip Farmer Carry (3 Trips) - Scap Pikes (2 x 10) - Scap Angels (2 x 20) - Forearm Bat Turns (2 x 12) - Side Lying External Rotation (2 x 10) - Weighted Serratus Slides (2 x 10)
Conditioning
A
Scap/Mobility
- 90 to Y Wall Slides (2 x 20) - 90 x 90 Scap Liftoffs on Wall (2 x 25) - Banded no $ (2 x 15) - Banded Underhand Pulls (2 x 25) - Scap Angels (2 x 25) - Low Band Victory Pulls (2 x 15) - External Rotation 90 x 90 Range Control (2 x 12 w/ 3 sec hold) - Banded Ulnar/Radial Deviations (2 x 20) - Lat/Tricep Stretch (2 x 1:00) - Palm out Myofascial Stretch (1:30) - Pec Myofascial Release (1:30)
A1
Goblet Squat Holds
3 x 10
A2
Saddle Squats
3 x 0:30
A3
90x90 Rotations
3 x 10
A4
90x90 Hip Stretch
A5
Hip Flexor Stretch
Recovery
A
Full Recovery Block 1
- Split Stance Ball Drops (50) - 90 x 90 Scap Liftoffs on Wall (2 x 15) - 90 to Y Wall Slides (2 x 35) - Field Goal Walks (3 Trips) - Fingertip Farmer Carry (3 Trips) - Scap Pikes (2 x 10) - Scap Angels (2 x 20) - Forearm Bat Turns (2 x 12) - Side Lying External Rotation (2 x 10) - Weighted Serratus Slides (2 x 10)
Conditioning
A
Scap/Mobility
- 90 to Y Wall Slides (2 x 20) - 90 x 90 Scap Liftoffs on Wall (2 x 25) - Banded no $ (2 x 15) - Banded Underhand Pulls (2 x 25) - Scap Angels (2 x 25) - Low Band Victory Pulls (2 x 15) - External Rotation 90 x 90 Range Control (2 x 12 w/ 3 sec hold) - Banded Ulnar/Radial Deviations (2 x 20) - Lat/Tricep Stretch (2 x 1:00) - Palm out Myofascial Stretch (1:30) - Pec Myofascial Release (1:30)
A1
Goblet Squat Holds
3 x 10
A2
Saddle Squats
3 x 0:30
A3
90x90 Rotations
3 x 10
A4
90x90 Hip Stretch
A5
Hip Flexor Stretch
Recovery
A
Full Recovery Block 1
- Split Stance Ball Drops (50) - 90 x 90 Scap Liftoffs on Wall (2 x 15) - 90 to Y Wall Slides (2 x 35) - Field Goal Walks (3 Trips) - Fingertip Farmer Carry (3 Trips) - Scap Pikes (2 x 10) - Scap Angels (2 x 20) - Forearm Bat Turns (2 x 12) - Side Lying External Rotation (2 x 10) - Weighted Serratus Slides (2 x 10)
Conditioning
A
Scap/Mobility
- 90 to Y Wall Slides (2 x 20) - 90 x 90 Scap Liftoffs on Wall (2 x 25) - Banded no $ (2 x 15) - Banded Underhand Pulls (2 x 25) - Scap Angels (2 x 25) - Low Band Victory Pulls (2 x 15) - External Rotation 90 x 90 Range Control (2 x 12 w/ 3 sec hold) - Banded Ulnar/Radial Deviations (2 x 20) - Lat/Tricep Stretch (2 x 1:00) - Palm out Myofascial Stretch (1:30) - Pec Myofascial Release (1:30)
A1
Goblet Squat Holds
3 x 10
A2
Saddle Squats
3 x 0:30
A3
90x90 Rotations
3 x 10
A4
90x90 Hip Stretch
A5
Hip Flexor Stretch
Recovery
A
Full Recovery Block 1
- Split Stance Ball Drops (50) - 90 x 90 Scap Liftoffs on Wall (2 x 15) - 90 to Y Wall Slides (2 x 35) - Field Goal Walks (3 Trips) - Fingertip Farmer Carry (3 Trips) - Scap Pikes (2 x 10) - Scap Angels (2 x 20) - Forearm Bat Turns (2 x 12) - Side Lying External Rotation (2 x 10) - Weighted Serratus Slides (2 x 10)
Conditioning
A
Scap/Mobility
- 90 to Y Wall Slides (2 x 20) - 90 x 90 Scap Liftoffs on Wall (2 x 25) - Banded no $ (2 x 15) - Banded Underhand Pulls (2 x 25) - Scap Angels (2 x 25) - Low Band Victory Pulls (2 x 15) - External Rotation 90 x 90 Range Control (2 x 12 w/ 3 sec hold) - Banded Ulnar/Radial Deviations (2 x 20) - Lat/Tricep Stretch (2 x 1:00) - Palm out Myofascial Stretch (1:30) - Pec Myofascial Release (1:30)
A1
Goblet Squat Holds
3 x 10
A2
Saddle Squats
3 x 0:30
A3
90x90 Rotations
3 x 10
A4
90x90 Hip Stretch
A5
Hip Flexor Stretch
Recovery
A
Full Recovery Block 1
- Split Stance Ball Drops (50) - 90 x 90 Scap Liftoffs on Wall (2 x 15) - 90 to Y Wall Slides (2 x 35) - Field Goal Walks (3 Trips) - Fingertip Farmer Carry (3 Trips) - Scap Pikes (2 x 10) - Scap Angels (2 x 20) - Forearm Bat Turns (2 x 12) - Side Lying External Rotation (2 x 10) - Weighted Serratus Slides (2 x 10)
Conditioning
A
Scap/Mobility
- 90 to Y Wall Slides (2 x 20) - 90 x 90 Scap Liftoffs on Wall (2 x 25) - Banded no $ (2 x 15) - Banded Underhand Pulls (2 x 25) - Scap Angels (2 x 25) - Low Band Victory Pulls (2 x 15) - External Rotation 90 x 90 Range Control (2 x 12 w/ 3 sec hold) - Banded Ulnar/Radial Deviations (2 x 20) - Lat/Tricep Stretch (2 x 1:00) - Palm out Myofascial Stretch (1:30) - Pec Myofascial Release (1:30)
A1
Goblet Squat Holds
3 x 10
A2
Saddle Squats
3 x 0:30
A3
90x90 Rotations
3 x 10
A4
90x90 Hip Stretch
A5
Hip Flexor Stretch
Recovery
A
Full Recovery Block 1
- Split Stance Ball Drops (50) - 90 x 90 Scap Liftoffs on Wall (2 x 15) - 90 to Y Wall Slides (2 x 35) - Field Goal Walks (3 Trips) - Fingertip Farmer Carry (3 Trips) - Scap Pikes (2 x 10) - Scap Angels (2 x 20) - Forearm Bat Turns (2 x 12) - Side Lying External Rotation (2 x 10) - Weighted Serratus Slides (2 x 10)
Conditioning
A
Scap/Mobility
- 90 to Y Wall Slides (2 x 20) - 90 x 90 Scap Liftoffs on Wall (2 x 25) - Banded no $ (2 x 15) - Banded Underhand Pulls (2 x 25) - Scap Angels (2 x 25) - Low Band Victory Pulls (2 x 15) - External Rotation 90 x 90 Range Control (2 x 12 w/ 3 sec hold) - Banded Ulnar/Radial Deviations (2 x 20) - Lat/Tricep Stretch (2 x 1:00) - Palm out Myofascial Stretch (1:30) - Pec Myofascial Release (1:30)
A1
Goblet Squat Holds
3 x 10
A2
Saddle Squats
3 x 0:30
A3
90x90 Rotations
3 x 10
A4
90x90 Hip Stretch
A5
Hip Flexor Stretch
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Accessory/Recovery Work
Accessory/Recovery Work
Accessory/Recovery Work
