Cardio
Adding a cardio element to any practice session makes your heart work harder, pumping blood more quickly and adding much needed oxygen to muscles making them function more efficiently.
- Jog Down & Back
- Backwards Down & Back
- Hip Openers (Backwards)
- High Knees
- Butt Kicks
- Shuffles w/ Arm Flaps
- Karaoke
- Knee Pulls
- Ankle Pulls
- Lunges w/ Twists
- Skips for Height (Mario)
- Sprints Down & Back
** Approx distance for Cardio Training is 45 ft **
Arm Warm-Up
It is essential that youth athletes understand the importance of arm care and proper warm up for long term health of the arm, elbow, and shoulder.
- Arm Circle Forwards & Backwards, (small, medium, big)
- Y-W-T-L-V (3 sets of 10 each)
- Y-Thumbs Up, Thighs to Shoulders
- W-Thumbs Up, Belt To Out
- T-Thumbs Up, Hips To Straight
- L-Thumbs Pointed to Ears, Palms Out Make L w/ Shoulders
- V-Empty Cans, (opposite of W, incl. thumbs)
Daily Throwing Program
Youth baseball pitchers (and players alike) can benefit from a year-round throwing program. Studies show that throwing on a regular basis reduces a player’s risk of unwarranted elbow and shoulder injuries.
- 30 FEET: (approx. half way between 1st and 2nd base) – T-position: Turned with front (glove) shoulder facing partner. Rotate and throw, finishing over front side.
- 45 FEET: (approx. ¾ way between 1st and 2nd base) – Rock & Fire: Turned with front (glove) shoulder facing partner. “Rock” weight onto back leg, and “fire” weight into the throw onto front leg.
- 60 FEET: (approx. distance to 2nd base) – Step & Throw: Start facing partner. Step into turn to get front (glove) shoulder to point to target, and throw.
- 90 FEET: Shuffle & Throw: Turned with front (glove) shoulder facing partner. Replace feet (or shuffle, or crow-hop) into throw.
- 120 FEET+: Long Toss: Face partner, move feet, replace feet into throw. Stay on top, keep the ball on a line when throwing it, allowing it to bounce to the partner instead of overthrowing trying to get it there in the air.
Quickness Training
Quickness training is one of three pillars in the SAQ Training program (with speed and agility accounted for the other two) which helps your athlete become a rounded sports athlete.
- Low Skip
- A-Skip
- 1-Leg A-Skip (each side)
- Pogo Jump
- Linear Pillar Skip
- Ankling to Low Bound
- Ankling to Long Bound
- Triple Bound to Sprint
- Snap Down Start (each leg)
- 2 Point Start (each leg)
- 3 Point Start (each leg)
