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2021 Fall Driveline Program


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

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