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onditioning. 8 th Grade Jr. Chiefs Baseball. CAGE DAY. Warm-up. Stretch If dry, Run the loop. (1 mile) If wet: (3 minutes per station) 1- 6 Hills to the Barn 2- Zig-Zag cone drill 30 yards 3- Dots 3 reps each 4- Tires – 6 sets 5- Mule pull with band 50 yards.

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onditioning

onditioning

8th Grade

Jr. Chiefs Baseball

CAGE DAY

warm up
Warm-up
  • Stretch
  • If dry, Run the loop. (1 mile)
  • If wet: (3 minutes per station)
    • 1- 6 Hills to the Barn
    • 2- Zig-Zag cone drill 30 yards
    • 3- Dots 3 reps each
    • 4- Tires – 6 sets
    • 5- Mule pull with band 50 yards
work out inside
Work-out Inside
  • Work on FORM rather than SPEED!
  • Perform the exercises as directed.
  • Stay on task. You are being timed.
  • If you finish early, you need to do more!
  • Spot your partner.
  • ARE YOU GETTING BETTER? DID YOU MAKE SOMEONE ELSE BETTER?
tube work station 1
Tube work Station 1
  • Row ( tube eye level, 20 Reps)
    • Hold cords with arms extended. Pull cords toward chest while pinching shoulder blades together.
  • Reverse Fly ( tube eye level, 20 Reps)
    • Hold cords so that thumbs face the sky and arms are extended in front of the body. Pinch shoulders together until arms are extended slightly behind shoulders.
  • Punch Plus ( tube eye level, 20 Reps)
    • With cords behind you, punch one arm at a time as far as you can focusing on extending shoulder.
  • Front 90/90 (tube knee level, 20 Reps)
    • With elbows slightly bent and cords in front, pull back until hands are directly vertical above elbows. This creates a 90o from shoulder to hands and a 90o angle from waist to elbow
tube work cont station 1
Tube Work (cont) Station 1
  • Scaption ( tube knee level, 20 reps)
    • With arms extended, grasp cords behind your back next to your back pockets. Slowly lift arms forward at 450 from your body. Stop motion at shoulder height.
  • Incline ( tube Knee level, 20 Reps)
    • Hold handles next to shoulders so the cord is resting on forearms. Press arms up and forward forcing your shoulders forward as far as possible.
  • Victory ( tube knee level, 20 Reps)
    • With arms extended, lift the cords vertically until arms are directly overhead. Similar to putting arms up for a celebration.
abs station 2
Abs Station 2

See Tar-Heels workout poster

20 reps of each exercise

Choose a medicine ball that you can handle

live hitting station 3
Live Hitting Station 3
  • In cage, work inside, middle, outside
  • Focus on keeping weight back and driving the ball
  • 3 rounds each (25 swings per round)
  • -May use RED ball for 1 round
tee work station 4
Tee Work Station 4
  • Use RED tee
  • Focus on driving down on ball and finishing high
  • 3 rounds each (25 swings per round)
  • May use Solo Hitter for switch hitting
balance core wet day station 5
Balance /Core (Wet-Day)Station 5

S.C. Wall (goal side)

  • Mountain Goat (20 Reps with 6lb ball)
    • Balance ball
  • Baseball one hand catch (20 Reps)
    • Glove hand
  • Wall toss (20 Reps each)
    • Chest pass – top square
    • Granny - bottom square
    • Side toss – bottom square both sides
    • Backwards Slam – duck!
bull pen dry day station 6
Bull-Pen Dry DayStation 6
  • Warm-up first
  • Practice motions to identify pitches
  • 25 -35 pitches. (more fastballs than breaking balls)
  • Learn what your pitches do!