Winter Program

****CONDITIONING TEST WHEN WE GET BACK****
WWW.NYACKPITCHERS.WORDPRESS.COM

PITCHER’S WINTER ASSIGNMENT

THIS IS ONLY THE BARE MINIMUM YOU SHOULD BE DOING EVERY WEEK.

 

THINK FUNCTIONAL STRENGTH IN THE WEIGHT ROOM (WR).

DAY 1

DAY 2

DAY 3

DAY 4

DAY 5

3 INNINGS OF QUALITY START

LONG TOSS

SKILL WORK

WR: CHEST AND BACK

WR: FOREARMS

ABS

BANDS/JOBES

FULL STRETCH

SKILL WORK

LIGHT BULLPEN

10 60FT KARAOKES

15 90FT SPRINTS

WR: LEGS AND ARMS

WR: FOREARMS

ABS

BANDS/JOBES

FULL STRETCH

3 INNINGS OF HECK

LONG TOSS

SKILL WORK

WR: CHEST AND BACK

WR: FOREARMS

ABS

BANDS/JOBES

FULL STRETCH

SKILL WORK

EXTENDED BULLPEN

3 MINUTE JOG

15 90FT SPRINTS

WR: LEGS AND LIGHT ARMS

WR: FOREARMS

ABS

BANDS/JOBES

FULL STRETCH

SKILL WORK

WR: CHEST AND BACK

WR: FOREARMS

ABS

BANDS/JOBES

FULL STRETCH


CONDITIONING 5-6 TIMES A WEEK.

THROWING 4-5 TIMES A WEEK.

PLAYER SPECIFIC SKILL WORK EVERY DAY.

ABS, BANDS, AND FULL STRETCH EVERY DAY.

YOU ARE RESPONSIBLE FOR READING THE BLOG EVERY DAY.

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