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    6 views31 pages

    Work Out Pitchers Xmas

    Uploaded by

    mountainthinair

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 31

    CHRISTMAS WORKOUT-WEEK 1

    WEDNESDAY, DECEMBER 16, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    FLAT GROUND (BREAKING BALL—CHANGE)
    FLAT GROUND

    *BULLPEN WORK-NONE

    *MECHANICS-TOWEL DRILL

    *STRENGTH-CONDITIONING—SEE CATAWBA STRENGTH

    *SWIMMING PROGRAM

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT PROGRAM-WEEK ONE

    THURSDAY, DECEMBER 17, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS (RAINBOW)


    LEAD-UP DRILLS-3 OF EACH PITCH/EACH DRILL
    FLAT GROUND (LIGHT)

    *MECHANICS-DRY RUN DRILL (ARM SPEED-NO BALL)

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT PROGRAM-WEEK ONE

    FRIDAY, DECEMBER 18, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    FLAT GROUND (BREAKING BALL-CHANGE)
    FLAT GROUND

    *BULLPEN WORK-NONE

    *MECHANICS-SOCK DRILL

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-NONE
    CHRISTMAS WORKOUT PROGRAM-WEEK ONE

    SATURDAY, DECEMBER 19, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    LEAD-UP DRILLS-3 OF EACH PITCH/ALL DRILS
    FLAT GROUND (LIGHT)

    *BULLPEN WORK-NONE

    *MECHANICS-SOCK DRILL
    DRY RUN DRILL (ARM SPEED-NO BALL)

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT PROGRAM—WEEK ONE

    SUNDAY, DECEMBER 20, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS

    *BULLPEN WORK-25 PITCH PEN

    *MECHANICS-SOCK DRILL
    MIRROR DRILL

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *SWIMMING PROGRAM

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    BULLPEN WORK

    BULLPEN 1

    PITCH COUNT-25

    PITCH # LOCATION WINDUP/STRETCH COUNT

    FASTBALL (5) MIDDLE STRETCH 1-4-7-1-7

    FASTBALL (3) GLOVE STRETCH 1-7-1

    FASTBALL (5) MIDDLE WINDUP

    CHANGE (5) MIDDLE STRETCH 1-4-1-4-1

    FASTBALL (5) GLOVE STRETCH 1-7-1-7-1

    PITCHOUT (2) LH-RH STRETCH 7-7


    CHRISTMAS WORKOUT PROGRAM—WEEK TWO

    MONDAY, DECEMBER 21, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS (RAINBOW)

    *BULLPEN WORK-NONE

    *MECHANICS-DRY RUN DRILL (ARM SPEED-NO BALL)

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *STRETCHING PROGRAM

    JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT PROGRAM—WEEK TWO

    TUESDAY, DECEMBER 22, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    LEAD-UP DRILLS-3 OF EACH PITCH/ALL DRILL
    PICK OFF MOVES
    FLAT GROUND (BREAKING BALLS-CHANGE)

    *BULLPEN WORK-NONE

    *MECHANICS-MIRROR DRILL
    STRETCH-1 SECOND
    SOCK DRILL

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *SWIMMING PROGRAM

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT PROGRAM—WEEK TWO

    WEDNESDAY, DECEMBER 23, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    LEAD-UP DRILLS-3 OF EACH PITCH/ALL DRILLS
    FLAT GROUND

    *BULLPEN WORK-NONE

    *MECHANICS—DRY RUN DRILL (ARM SPEED-NO BALL)


    SOCK DRILL

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT PROGRAM—WEEK TWO

    THURSDAY/FRIDAY, DECEMBER 24/25, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM-NONE

    *THROWING PROGRAM-NONE

    *BULLPEN WORK-NONE

    *MECHANICS-NONE

    *STRENGTH-CONDITIONING PROGRAM-NONE

    *STRETCHING PROGRAM-NONE

    *JOBES-TUBING WORKOUT-NONE
    CHRISTMAS WORKOUT PROGRAM—WEEK TWO

    SATURDAY, DECEMBER 26, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    LEAD-UP DRILLS-3 OF EACH PITCH/ALL DRILLS
    FLAT GROUND (BREAKING BALL-CHANGE)
    FLAT GROUND
    *BULLPEN WORK-NONE

    *MECHANICS—MIRROR DRILL
    STRETCH-1 SECOND
    SOCK DRILL

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-NONE
    CHRISTMAS WORKOUT PROGRAM—WEEK TWO

    SUNDAY, DECEMBER 27, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    LEAD-UP DRILLS-3 OF EACH PITCH/ALL DRILLS
    FLAT GROUND

    *BULLPEN WORK-NONE

    *MECHANICS—DRY RUN DRILL (ARM SPEED-NO BALL)


    STRETCH-1 SECOND

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT PROGRAM—WEEK THREE

    MONDAY, DECEMBER 28, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    LEAD-UP DRILLS-3 OF EACH PITCH/ALL DRILLS

    *BULLPEN WORK-30 PITCH PEN

    *MECHANICS—MIRROR DRILL
    STRETCH-1 SECOND
    SOCK DRILL

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    BULLPEN WORK

    BULLPEN NUMBER TWO

    PITCH COUNT-30

    PITCH # LOCATION WINDUP/STRETCH COUNT

    FASTBALL (5) ARM STRETCH 1-4-7-1-7

    FASTBALL (5) GLOVE WINDUP

    CHANGE (5) MIDDLE STRETCH 1-4-4-4-7

    BREAKING BALL (5) GLOVE WINDUP

    RH HITTER STRETCH

    LH HITTER WINDUP

    RH HITTER STRETCH

    PITCHOUT (2) RH-LH STRETCH 1-7


    CHRISTMAS WORKOUT PROGRAM—WEEK THREE

    TUESDAY, DECEMBER 29, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS (RAINBOW)


    FLAT GROUND (LIGHT)

    *BULLPEN WORK-NONE

    *MECHANICS—DRY RUN DRILL (ARM SPEED-NO BALL)


    STRETCH-1 SECOND

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT—WEEK THREE

    WEDNESDAY, DECEMBER 30, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS (RAINBOW)


    FLAT GROUND (LIGHT)

    *BULLPEN WORK-NONE

    *MECHANICS—MIRROR DRILL
    SOCK DRILL
    PICK OFFS

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT PROGRAM—WEEK THREE

    THURSDAY, DECEMBER 31, 2009

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS (RAINBOW)


    LEAD-UP DRILLS-3 OF EACH PITCH/ALL DRILLS
    FLAT GROUND (BREAKING BALL-CHANGE)
    FLAT GROUND

    *BULLPEN WORK-NONE

    *MECHANICS—MIRROR DRILL
    SOCK DRILL
    STRETCH-1 SECOND

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *SWIMMING PROGRAM

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT PROGRAM—WEEK THREE

    FRIDAY, JANUARY 1, 2010

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    LEAD-UP DRILLS-3 OF EACH PITCH/ALL DRILLS
    FLAT GROUND

    *BULLPEN WORK-20 PITCH PEN

    *MECHANICS—MIRROR DRILL
    SOCK DRILL
    STRETCH-1 SECOND

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *SWIMMING PROGRAM

    *STRETCHING PROGRAM

    JOBES-TUBING WORKOUT-REGULAR
    BULLPEN WORK

    BULLPEN NUMBER THREE

    PITCH COUNT-20

    PITCH # LOCATION WINDUP/STRETCH COUNT

    FASTBALL (5) MIDDLE STRETCH 1-7-1-7-1

    FASTBALL (3) GLOVE WINDUP

    CHANGE (3) MIDDLE WINDUP

    BREAKING BALL (3) MIDDLE WINDUP

    FASTBALL (4) MIDDLE STRETCH 1-4-7-1

    PITCH-OUT (2) RH-LH STRETCH 1-7


    CHRISTMAS WORKOUT PROGRAM—WEEK THREE

    SATURDAY, JANUARY 2, 2010

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    LEAD-UP DRILLS-3 OF EACH PITCH/ALL DRILLS
    FLAT GROUND (BREAKING BALL-CHANGE)
    FLAT GROUND

    *BULLPEN WORK-NONE

    *MECHANICS-MIRROR DRILL
    SOCK DRILL
    STRETCH-1 SECOND

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-NONE
    CHRISTMAS WORKOUT PROGRAM—WEEK THREE

    SUNDAY, JANUARY 3, 2010

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM-NONE

    *THROWING PROGRAM-NONE

    *BULLPEN WORK-NONE

    *MECHANICS-NONE

    *STRENGTH-CONDITIONING PROGRAM-NONE

    *STRETCHING PROGRAM-NONE

    *JOBES-TUBING WORKOUT-NONE
    CHRISTMAS WORKOUT PROGRAM—WEEK FOUR

    MONDAY, JANUARY 4, 2010

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    LEAD-UP DRILLS-3 OF EACH PITCH/ALL DRILLS
    FLAT GROUND

    *BULLPEN WORK-35-40 PITCH PEN

    *MECHANICS-MIRROR DRILL
    SOCK DRILL
    STRETCH-1 SECOND

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *SWIMMING PROGRAM

    *CONDITIONING-5 SPRINT/J0G/SPRINT POLES---5 SPRINTS (120 FEET)BACK-PEDAL BACK

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    BULLPEN WORK

    BULLPEN NUMBER FOUR

    PITCH COUNT-35-40

    PITCH # LOCATION WINDUP/STRETCH COUNT

    FASTBALL (10) GLOVE/ARM STRETCH 1-7-1-7-1-7-1-7-1-7

    BREAKING BALL (5) GLOVE WINDUP

    CHANGE (5) MIDDLE WINDUP

    RH HITTER STRETCH

    LH HITTER WINDUP

    FASTBALL (10) MIDDLE STRETCH 4-4-4-4-4-4-4-4-4-4

    PITCH-OUT (20) STRETCH 1-1


    CHRISTMAS WORKOUT PROGRAM—WEEK FOUR

    TUESDAY, JANUARY 5, 2010

    *STARTING PITCHER PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS (RAINBOW)


    FLAT GROUND (LIGHT)

    *BULLPEN WORK-NONE

    *MECHANICS—DRY RUN DRILL (ARM SPEED-NO BALL)


    STRETCH-1 SECOND

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *CONDITIONING-23 MINUTE HARD RUN

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT PROGRAM—WEEK FOUR

    WEDNESDAY, JANUARY 6, 2010

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    FLAT GROUND
    FLAT GROUND (BREAKING BALL-CHANGE)

    *BULLPEN WORK-NONE

    *MECHANICS-MIRROR DRILL
    PICKOFFS

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *CONDITIONING---5 SPRINT/JOG/SPRINT POLES---5 SPRINTS (120 FEET)BACK PEDAL BACK

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-NONE
    CHRISTMAS WORKOUT PROGRAM—WEEK FOUR

    THURSDAY, JANUARY 7, 2010

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS


    LEAD-UP DRILLS-3 OF EACH PITCH/ALL DRILLS

    *BULLPEN WORK-30 PITCH PEN

    *MECHANICS—DRY RUN DRILL (ARM SPEED-NO BALL)


    STRETCH-1 SECOND

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *CONDITIONING---5 SPRINT/JOG/SPRINT POLES---10 SPRINTS (120 FEET) BACK PEDAL BACK

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    BULLPEN WORK

    BULLPEN NUMBER FIVE

    PITCH COUNT-30

    PITCH # LOCATION WINDUP/STRETCH COUNT

    FASTBALL (10) MIDDLE WINDUP

    FASTBALL (2) ARM STRETCH 1-1

    CHANGE (8) MIDDLE WINDUP

    BREAKING BALL (5) MIDDLE STRETCH 4-7-1-7-1

    FASTBALL (3) GLOVE WINDUP

    PITCH-OUT (2) RH-LH STRETCH 1-7


    CHRISTMAS WORKOUT PROGRAM—WEEK FOUR

    FRIDAY, JANUARY 8, 2010

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM—LONG TOSS (RAINBOW)


    FLAT GROUND (LIGHT)

    *BULLPEN WORK-NONE

    *MECHANICS-DRY RUN DRILL (ARM SPEED-NO BALL)

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *CONDITIONING-23 MINUTE HARD RUN

    *STRETCHING PROGRAM

    *JOBES-TUBING WORKOUT-REGULAR
    CHRISTMAS WORKOUT PROGRAM—WEEK FOUR

    SATURDAY, JANUARY 9, 2010

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM

    *THROWING PROGRAM-LONG TOSS


    FLAT GROUND (LIGHT)

    *BULLPEN WORK-45 PITCH PEN

    *MECHANICS-DRY RUN DRILL (ARM SPEED-NO BALL)

    *STRENGTH-CONDITIONING PROGRAM-SEE CATAWBA STRENGTH

    *CONDITIONING---5 SPRINT/JOG/SPRINT POLES---5 SPRINTS (120 FEET) BACK PEDAL BACK


    BULLPEN WORK

    BULLPEN NUMBER SIX

    PITCH COUNT-45

    PITCH # LOCATION WINDUP/STRETCH COUNT

    FASTBALL (5) GLOVE WINDUP

    FASTBALL (5) ARM STRETCH 1-1-7-1-7

    CHANGE (5) MIDDLE WINDUP

    CHANGE (5) MIDDLE STRETCH 1-4-7-1-7

    BREAKING BALL (5) MIDDLE STRETCH 4-4-4-4-4

    BREAKING BALL (5) GLOVE WINDUP

    RH HITTER WINDUP

    RH HITTER STRETCH

    LH HITTER STRETCH

    PITCH-OUT (2) STRETCH 1-7


    CHRISTMAS WORKOUT PROGRAM—WEEK FOUR

    SUNDAY, JANUARY 10, 2010

    *STARTING PITCHERS PRE-GAME ROUTINE

    *STRETCHING PROGRAM-NONE

    *THROWING PROGRAM-NONE

    *BULLPEN WORK-NONE

    *MECHANICS-NONE

    *STRENGTH-CONDITIONING PROGRAM-NONE

    *CONDITIONING-NONE

    *STRETCHING PROGRAM-NONE

    *JOBES-TUBING WORKOUT-NONE

    TRAVEL BACK TO SCHOOL THIS DAY

    TEAM WORKOUT--TBA

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