Week 1
-Warmup
J-Bands
Wrist Weights x10each exercise
Shoulder Tube x10sec each exercise
-Plyos
Reverse Throws 11-14 (1x10 Green) 15-18 (1x10 Black 1x10Green)
Pivot Picks 11-14 (1x10 Blue) 15-18 (2x10 Green)
-Med/Pummel Ball Series
(P)Rotational OH Slams 1x10each side
(P)Static Split Stance OH Throw 2x5each
(P)Drop Step Throw 2x5
Med Ball Series
-Catch/Long Toss
Catch out to 90 feet 50-60% effort
-Recovery
Rebounders 2x10 Black and Green
Pull-a-parts 2x10each
Waiter Walks 2x20 yards
Upward Tosses 2x15
Week 2
-Warmup
J-Bands
Wrist Weights x10each exercise
Shoulder Tube x10sec each exercise
-Plyos
Reverse Throws 11-14 (1x10 Green) 15-18 (1x10 Black 1x10Green)
Pivot Picks 11-14 (1x10 Blue) 15-18 (1x10 Green)
-Med/Pummel Ball Series
(P)Rotational OH Slams 1x10each side
(P)Rocker Split Stance OH Throw 2x5each
(P)Drop Step Throw 2x5
Med Ball Series
-Catch/Long Toss
Catch out to 120 feet 50-60% effort
-Recovery
Rebounders 2x10 Black and Green
Pull-a-parts 2x10each
Waiter Walks 2x20 yards
Upward Tosses 2x15
Week 3
-Warmup
J-Bands
Wrist Weights x10each exercise
Shoulder Tube x10sec each exercise
-Plyos AT 50% EFFORT
Reverse Throws 11-14 (1x10 Green) 15-18 (1x10 Black 1x10Green)
Pivot Picks 11-14 (1x10 Blue) 15-18 (1x10 Green)
-Med/Pummel Ball Series
(P)Rotational OH Slams 1x10each side
(P)Rocker Split Stance OH Throw 2x5each
(P)Drop Step Throw 2x5
Med Ball Series
-Catch/Long Toss
Catch out to 150-180 feet 60-70% effort
-Recovery
Rebounders 2x10 Black and Green
Pull-a-parts 2x10each
Waiter Walks 2x20 yards
Upward Tosses 2x15
Week 4
-Warmup
J-Bands
Wrist Weights x10each exercise
Shoulder Tube x10sec each exercise
-Plyos AT 50% EFFORT
Reverse Throws 11-14 (2x10 Green) 15-18 (1x10 Black 1x10Green)
Pivot Picks 11-14 (2x10 Blue) 15-18 (1x10 Green 1x10 Blue)
-Med/Pummel Ball Series
(P)Rotational OH Slams 1x10each side
(P)Rocker Split Stance OH Throw 2x5each
(P)Drop Step Throw 2x5
Med Ball Series
-Catch/Long Toss
Long Toss out to 200 feet 70-80% effort
-Recovery
Rebounders 2x10 Black and Green
Pull-a-parts 2x10each
Waiter Walks 2x20 yards
Upward Tosses 2x15
Week 5 and 6
-Warmup
J-Bands
Wrist Weights x10each exercise
Shoulder Tube x10sec each exercise
-Plyos AT 50% EFFORT
Reverse Throws 11-14 (2x10 Green) 15-18 (1x10 Black 1x10Green)
Pivot Picks 11-14 (2x10 Blue) 15-18 (1x10 Green 1x10 Blue)
-Med/Pummel Ball Series
(P)Rotational OH Slams 1x10each side
(P)Rocker Split Stance OH Throw 2x5each
(P)Drop Step Throw 2x5
Med Ball Series
-Catch/Long Toss
Stationary/Pivot Pick Long toss to 60% max distance into Regular Long Toss ~80%
-Recovery
Rebounders 2x10 Black and Green
Pull-a-parts 2x10each
Waiter Walks 2x20 yards
Upward Tosses 2x15