Coach Holloway's Training Program

 

 

 

OFFSEASON TRAINING PROGRAM

THROWING-HITTING-STRENGTH

3 MONTHS, 2 TIMES A WEEK, 90 MIN SESSIONS

 

THROWING (30 MIN):

  • J BAND SERIES (10+ EXERCISES)

  • I, Y, T SHOULDER SERIES (WEIGHT TBD)

  • REVERSE THROWS (7 oz. PLYO BALL)

  • 90 DEGREE BALL DROPS

  • LIGHT BALL ARMSPEED WARMUP

  • TIMED DISTANCE PROGRAM

                      - 50-80-110FT/4-2-1 MIN (INCREASE DISTANCE/TIME WEEKLY)

  • BASEBALL SPECIFIC THROWS

 

HITTING (30 MIN):

  • 10 MIN TEE DRILLS, 10 MIN TOSS DRILLS, 10 MINS LIVE DRILLS

  • UPPER BODY (HANDS/BAT PATH) DRILLS

                      - 3 TO 4 DRILLS

  • LOWER BODY DRILLS

  •                 - 3 TO 4 DRILLS

  • RHYTHM/TIMING DRILLS

  •                 - 3 TO 4 DRILLS

  • EACH WEEK THE LIVE DRILL PORTION WILL INCLUDE ZONE DISCIPLINE/ PITCH RECONGITION ASPECTS)

 

STRENGTH (30 MIN):

  • MED BALL SLAMS + THROWS (WEIGHT TBD)

                      - FRONT

                      - SIDE TO SIDE

                      - INTO WALL (FROM HIP, FROM HITTING POSITION)

                      - INTO WALL ASSISTED FROM PARTER

                      - HITTING SLAMS (HANDLED MED BALL)

  • SLED PUSH (INCREASE DISTANCE AND/OR TIME WEEKLY)

  • RESISTANCE BAND SERIES (6 EXERCISES)

  • BATTLE ROPE SHOULDER BURNOUT (1 AND 2 HAND EXERCISES)

  • AB CIRCUIT

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