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onditioning

onditioning. 8 th Grade Jr. Chiefs Baseball. Warm-up. Stretching - (2 cones - 15 yards apart) Light jog 2 reps back and forth Walk on toes while swinging arms in a circle, backwards return Shuffle on toes while swinging arms in a jumping jack motion. Turn 180 degrees and return.

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onditioning

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  1. onditioning 8th Grade Jr. Chiefs Baseball

  2. Warm-up • Stretching - (2 cones - 15 yards apart) • Light jog 2 reps back and forth • Walk on toes while swinging arms in a circle, backwards return • Shuffle on toes while swinging arms in a jumping jack motion. Turn 180 degrees and return. • Butt-Kickers – Kick your own butt • Frankenstein – Kick right foot to left hand and vice versa • Lunge to cone and jog backwards back.

  3. Tube work • Row ( tube eye level, 10 Reps) • Hold cords with arms extended. Pull cords toward chest while pinching shoulder blades together. • Reverse Fly ( tube eye level, 10 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, 10 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, 10 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

  4. Tube Work (cont) • Scaption ( tube knee level, 10 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, 10 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, 10 Reps) • With arms extended, lift the cords vertically until arms are directly overhead. Similar to putting arms up for a celebration.

  5. Explosive Medicine Ball All exercises should be completed with a partner alternating throws 10 Reps • Slams with Hip Sink • Throw the ball as hard as possible into the ground by rotating the ball overhead and driving the hips down with the ball • Chest Pass • Pass the ball back and forth as if it were a basketball. Emphasize the use of the hips. • Granny Throw • From the squat position, throw the ball as high as possible using an explosive motion • Rotational Throw • Rotate trunk from left to right while holding the ball at waist level. After 10 throws, change directions and repeat.

  6. Sprint • 3 X 100 yards • Jog back • 3 X 60 yards • Jog back • 3 X 30 yards • Jog back • 3 X 15 yards • Cool down ( Walk , Stretch)

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