30 min. Jog/run
100 total push ups
100 total abdominal exercises
30 sec per body part for below stretches until 15 min are reached.
15min upper body arm shoulder forearm hand stretches
15 min. Lower body quad calf hip flexor hamstring stretches

Send us 1 video of your pitching motion from the Stretch
Send us 1 video of your pitching motion from the Wind Up (if you do this) I don’t believe in wind
up pitching. Adds many motions that have zero benefit to a pitcher.

Hitting
Soft/Self Toss x 100
This can be done with Balled up socks into open space or Baseball and Net
Load correctly, explanation above
Drive ball back up the middle keeping head and eyes focused on contact
If you are rolling over the ball (pulling ball on ground to 3rd Base, SEND ME A VIDEO
IMMEDIATELY)
If you have a tee, use the tee
Set Tee up so you are hitting ball out in front from GAP to GAP
Do not let the ball get past your front hip!

Throwing
After your regular warm up
IF you are a pitcher:
Throw 45 ft. Curve balls for STRIKES ( A dominant pitcher throws strike 1 with a curve and
throws a 3-2 count curve for a strike as well)
If you can not do this by the time you leave JV you will likely not pitch much on Varsity unless
you throw 90mph and even then you still want a Curveball for a strike in your arsenal
Everyone:
Make awkward throws like Patrick Mahomes run left throw right, throw off front foot, etc.
If throwing with someone else see if you can hit them like they are a First Base person holding
the bag.
Everyone:
40 Hard as you can throw from 75 ft.
Do your best to cut the person in the half with the throw. This will help when you need to rush
an infield throw or outfield throw and you are used to game speed as hard as you can throw.