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):
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10 MIN TEE DRILLS, 10 MIN TOSS DRILLS, 10 MINS LIVE DRILLS
-
UPPER BODY (HANDS/BAT PATH) DRILLS
- 3 TO 4 DRILLS
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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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