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Baseball  
WARMUP
Untitled Document

WARM UP PHASE

A. Jog 400 meters


B. Skips ­ 2 sets, 15 ­ 20 yards

  1. Regular, Forward and Back
  2. Forward Crossover
  3. Lateral
  4. Lateral Crossover
  5. Hip Abduction Forward and Back
  6. Frankensteins

C. Power metrics ­ 2 sets, 15 ­ 20 yards

  1. Walking Lunges
  2. Lateral Lunges
  3. Lateral Over/Under

D. Plyo Quicknicks ­ 2 sets, 5 ­ 8 yards

  1. Forward Hops
  2. Tapioca

E. Static Stretch (Brief)

F. Plyometrics

  1. Bounding (Forward) ­ 4 x 15 yds
  2. Bounding (Lateral) ­ 4 x 10 yds
  3. Lateral Cone Jumps ­ 3 x 10 reps
  4. Lateral Box Jumps
  5. Box Drop with Pivot ­ 6 ­ 8 Reps
  6. Medicine Ball ­ 3 x 8
    a. Trunk Rotation
    b. Hip Extension
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