Practice Details/Workout Information
Every practice begins with Throwing and Warming Up and ends with Core Work, Cool Down and Stretching.
In addition to these practices I expect everyone to throw AT LEAST one other time per week. I also expect everyone to do something active at least once a week outside of practice.
(All workouts are subject to change.) I also have a list of ideas for drills and mini-games.
70 Throws (~ 10 minutes)
- 5 x Backhand
- 5 x Forehand
- 5 x OI Backhand
- 5 x OI Forehand
- 5 x IO Backhand
- 5 x IO Forehand
- 5 x High release Backhand
- 5 x High release Forehand
- 5 x Low release Backhand
- 5 x Low release Forehand
- 5 x Hammer
- 5 x Scoober
- 5 x Backhand Hucks
- 5 x Forehand Hucks
Warm Up (~ 15 minutes)
- Jog ~ 3/4 mi. (3 laps around playing field)
- Warm Up Plyometrics
- 10 yards x Walking High Knees
- 10 yards x Butt Kicks
- 10 yards x High Knees
- 10 yards x High-Knee Butt-Kicks
- 5 yards x Lunges
- 5 yards x Super Sleuths
- 10 yards x Karaoke (right leg forward)
- 10 yards x Karaoke (left leg forward)
- 10 yards x Backwards run
- 10 yards x Backwards run leg extensions
- 10 yards x High skips (cherry pickers)
- 10 yards x Straight leg bounds
- 10 yards x Sliders
- 5 yards x Walk on heels (duck walk)
- Dynamic Stretching
- Rotate Ankles; Rotate Toes; Rotate Knees; Rotate Hips; Dancing Santas
- Calf walks; Leg Swings (side to side, and forward to back)
- Rotate Wrists; Rotate Shoulders (Swim forward and backward); Arms forward & back
- Neck (left to right, side to side, forward and back)
Core Work (~ 10 minutes @ end of practice)
Cool Down Jog (~ 4-8 minutes @ end of practice)
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Edward A. McWhirter Jr.
Last modified: 01/25/2012
