2023-2024 POSITION PLAYER OFFSEASON THROWING PROGRAM

BEST IN CLASS

BE A PRO
 Índice de lanzamiento de PP fuera de temporada 2023
Expectativas para cada fase del protocolo de lanzamiento fuera de temporada.
Copleta todos los ejercicios de bolas de plyos complete con la bola roja.
ON RAMP
Aprenda el protocolo de lanzamiento, ponga el brazo en forma y construya para el esfuerzo y el
volumen.
VELOCITY #1
Aprende a lanzar la pelota con más fuerza de manera segura. Empuja la explosividad en los días
rojos.
BREATHER
Deje descansar el brazo mientras se prepara para la fase de Velocidad #2.
VELOCITY #2
Continuar Velocidad #1. Construya la velocidad máxima del extremo.
TRANSITION
Reposabrazos activo. Cambio a la mentalidad de entrenamiento de primavera.
POSITION SPECIFIC
Combine el progreso del programa de lanzamiento con la práctica específica de la posición.

Protocolo de Tiempo Descansar

DESCANSAR Semana de Descansar (Lunes-Domingo)
3-5 Días libres Semana de 11/13-11/19 y continúa donde lo dejaste
Primera Semana: 11/6-11/12
6+ Días libres Segunda Semana: 11/13-11/19
Tercera Semana: Continúa donde lo dejaste

Progresión de la defensa
Si tienes alguna pregunta sobre la progresión defensiva, comunícate con
Bob.

Índice de cuidado de brazos PP fuera de temporada 2023

Expectativas para el cuidado del brazo para cada día del calendario de lanzamiento. Consulte el calendario
de lanzamiento para ejercicios y series específicos.
On Ramp Semana 1 (10/30-11/5) Arm Care: Green, Yellow, Off, Green, Yellow, Off, Off
On Ramp Semana 2 (11/6-11/12) Arm Care: Green, Yellow, Off, Green, Yellow, Red, Off

Verde: Día de menor intensidad.

Comience con IPP y caliente. Trabajo de preparación completo. Luego, complete el
protocolo de lanzamiento. Luego, termine con el programa de cuidado del brazo
posterior al lanzamiento de la intensidad más baja.
Amarillo: Día de media intensidad.
Comience con IPP y caliente. Trabajo de preparación completo. Luego, complete el
protocolo de lanzamiento. Luego, termine con un programa de cuidado del brazo
posterior al lanzamiento de intensidad media.
Rojo: Día de mayor intensidad.
Comience con IPP y caliente. Trabajo de preparación completo. Luego, complete el
protocolo de lanzamiento. Luego, termine con un programa de cuidado del brazo
posterior al lanzamiento de intensidad mayor.
 ON RAMP
10/30 10/31 11/1 11/2 11/3 11/4 11/5
MONDAY TUESDAY THURSDAY FRIDAY
WEDNESDAY SATURDAY SUNDAY
*Green Arm Care *Yellow Arm Care *Green Arm Care *Yellow Arm Care

Janitor Janitor Janitor Janitor

PLYO Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF OFF
50%) 50%) 50%) 50%)

Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put
MED BALL Double Hop w/2LB Over Top Double Hop w/2LB Over Top OFF Double Hop w/2LB Over Top Double Hop w/2LB Over Top OFF OFF
Throw (2x5 at 50%) Throw (2x5 at 50%) Throw (2x5 at 50%) Throw (2x5 at 50%)

90' 90'
90' 90'
THROW
25 Throws 25 Throws OFF 25 Throws (Last 5: Double Hop at 25 Throws (Last 5: Turn & Burn OFF OFF
90' at 60%) at 90' at 60%)

DEFENSE OFF OFF OFF OFF OFF OFF OFF

ON RAMP
11/6 11/7 11/8 11/9 11/10 11/11 11/12
MONDAY TUESDAY THURSDAY FRIDAY SATURDAY
WEDNESDAY SUNDAY
*Green Arm Care *Yellow Arm Care *Green Arm Care *Yellow Arm Care *Red Arm Care

Janitor Janitor Janitor Janitor Janitor

PLYO Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF
60%) 60%) 70%) 70%) 70%)

Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put
MED BALL Double Hop w/2LB Over Top Double Hop w/2LB Over Top OFF Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top OFF
Throw (2x5 at 60%) Throw (2x5 at 60%) Throw (2x5 at 70%) Throw (2x5 at 70%) Throw (2x5 at 70%)

90' 110' 90' 90' 110'

THROW 30 Throws (Last 5: Double Hop at 25 Throws (Last 5: Double Hop at OFF 20 Throws (Last 5: Turn & Burn 30 Throws (Last 5: Double Hop at 25 Throws (Last 5: Double Hop at OFF
90' at 70%) 110' at 60%) at 90' at 70%) 90' at 70%) 110' at 60%)

DEFENSE OFF OFF OFF OFF OFF OFF OFF

 ON RAMP
11/13 11/14 11/15 11/16 11/17 11/18 11/19
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

PLYO Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF
80%) 80%) 60%) 70%) 80%)

Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put
MED BALL Double Hop w/2LB Over Top Double Hop w/2LB Over Top OFF Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top OFF
Throw (2x5 at 80%) Throw (2x5 at 80%) Throw (2x5 at 80%) Throw (2x5 at 80%) Throw (2x5 at 100%)

90' 110' 110' 90'

130'
THROW 30 Throws (Last 5: Double Hop at 25 Throws (Last 5: Double Hop OFF 20 Throws (Last 5: Turn & Burn 25 Throws (Last 5: Step Backs at
25 Throws OFF
90' at 70%) from 110' at 80%) at 110' at 80%) 90' at 80%)

DEFENSE OFF OFF OFF OFF OFF OFF OFF

VELOCITY #1
11/20 11/21 11/22 11/23 11/24 11/25 11/26
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

PLYO Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF
50%) 50%) 60%) 70%) 80%)

Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put
MED BALL Double Hop w/2LB Over Top Double Hop w/2LB Over Top OFF Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top OFF
Throw (2x5 at 50%) Throw (2x5 at 100%) Throw (2x5 at 100%) Throw (2x5 at 50%) Throw (2x5 at 100%)

110' 130' 90' 110' 130'

THROW 25 Throws (Last 5: Double Hop at 25 Throws (Last 5: Double Hop at OFF 20 Throws (Last 5: Turn & Burn 20 Throws (Last 5: Turn & Burn 25 Throws (Last 5: Step Back at OFF
110' at 80%) 110' at 90% and on a line) at 90' at 70%) at 110' at 80%) 110' at 90% and on a line)

DEFENSE OFF OFF OFF OFF OFF OFF OFF

 VELOCITY #1
11/27 11/28 11/29 11/30 12/1 12/2 12/3
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor

PLYO Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF OFF
50%) 50%) 60%) 70%)

Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put
Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Double Hop w/2LB Over Top Double Hop w/2LB Over Top
MED BALL Double Hop w/2LB Over Top Double Hop w/2LB Over Top OFF Throw Throw OFF OFF
Throw (2x5 at 50%) Throw (2x5 at 100%) Back Into (Turn & Burn) w/8LB Back Into (Turn & Burn) w/4LB
(2x5 at 50%) (2x5 at 100%)

110' 130' 90' 110'

THROW 25 Throws (Last 5: Double Hop at 25 Throws (Last 5: Turn & Burn OFF 25 Throws (Last 5: Double Hop at 30 Throws all on a line (Last 7: OFF OFF
110' at 80%) at 130' at 90% and on a line) 90' at 60%) Double Hop at 110' at 80%)

DEFENSE OFF OFF OFF OFF OFF OFF OFF

VELOCITY #1
12/4 12/5 12/6 12/7 12/8 12/9 12/10
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

PLYO Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF
50%) 50%) 60%) 70%) 80%)

Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top
MED BALL Throw Throw OFF Throw Throw Throw OFF
Back Into (Turn & Burn) w/8LB Back Into (Turn & Burn) w/4LB Back Into (Turn & Burn) w/4LB Back Into (Turn & Burn) w/8LB Back Into (Turn & Burn) w/4LB
(2x5 at 50%) (2x5 at 100%) (2x5 at 100%) (2x5 at 50%) (2x5 at 100%)

110' 150' 90' 110' 170'

THROW 20 Throws (Last 5: Turn & Burn 25 Throws (Last 5: Turn & Burn OFF 25 Throws (Last 5: Double Hop at 30 Throws all on a line (Last 7: 25 Throws (Last 5: Turn & Burn OFF
at 110' at 80%) at 130' at 90% and on a line) 90' at 60%) Double Hop at 110' at 80%) at 90% and on a line)

DEFENSE TP 1 Def - Receiving Drills OFF OFF TP 1 Def - Receiving Drills OFF TP 1 Def - Receiving Drills OFF
 VELOCITY #1
12/11 12/12 12/13 12/14 12/15 12/16 12/17
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

Double Hop Double Hop Double Hop Double Hop Double Hop
PLYO
Back Into (Turn & Burn) Back Into (Turn & Burn) OFF Back Into (Turn & Burn) Back Into (Turn & Burn) Back Into (Turn & Burn) OFF
(Red Ball all, 2x5 at 60%) (Red Ball all, 2x5 at 60%) (Red Ball all, 2x5 at 60%) (Red Ball all, 2x5 at 70%) (Red Ball all, 2x5 at 80%)

Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top
MED BALL Throw Throw OFF Throw Throw Throw OFF
Back Into (Turn & Burn) w/8LB Back Into (Turn & Burn) w/4LB Back Into (Turn & Burn) w/4LB Back Into (Turn & Burn) w/8LB Back Into (Turn & Burn) w/4LB
(3x5 at 50%) (3x5 at 100%) (3x5 at 100%) (3x5 at 50%) (3x5 at 100%)

110' 190' 90' 110' 200'

THROW 30 Throws all on a line (Last 7: 25 Throws (Last 5: Turn & Burn OFF 25 Throws (Last 5: Double Hop at 30 Throws all on a line (Last 7: 30 Throws (Last 7: Turn & Burn OFF
Double Hop at 110' at 80%) at 150' at 90% and on a line) 90' at 60%) Double Hop at 110' at 80%) at 150' at 90% and on a line)

DEFENSE TP 1 Def - Receiving Drills OFF OFF TP 1 Def - Receiving Drills OFF TP 1 Def - Receiving Drills OFF

VELOCITY #1
12/18 12/19 12/20 12/21 12/22 12/23 12/24
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

Double Hop Double Hop Double Hop Double Hop Double Hop
PLYO
Back Into (Turn & Burn) Back Into (Turn & Burn) OFF Back Into (Turn & Burn) Back Into (Turn & Burn) Back Into (Turn & Burn) OFF
(Red Ball all, 2x5 at 60%) (Red Ball all, 2x5 at 60%) (Red Ball all, 2x5 at 60%) (Red Ball all, 2x5 at 70%) (Red Ball all, 2x5 at 80%)

Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top
MED BALL Throw Throw OFF Throw Throw Throw OFF
Back Into (Turn & Burn) w/8LB Back Into (Turn & Burn) w/4LB Back Into (Turn & Burn) w/4LB Back Into (Turn & Burn) w/8LB Back Into (Turn & Burn) w/4LB
(3x5 at 50%) (3x5 at 100%) (3x5 at 100%) (3x5 at 50%) (3x5 at 100%)

110 220' 90' 110' 240'

THROW 30 Throws all on a line (Last 7: 35 Throws (Last 10: Double Hop OFF 25 Throws (Last 5: Double Hop at 30 Throws all on a line (Last 7: 40 Throws (Last 10: Turn & Burn OFF
Turn & Burn at 110' at 80%) at 150' at 90% and on a line) 90' at 60%) Double Hop at 110' at 80%) at 150' at 100% and on a line)

DEFENSE TP 1 Def - Receiving Drills OFF OFF TP 1 Def - Blocking Drills OFF TP 1 Def - Receiving + F/E Drills OFF
 BREATHER
12/25 12/26 12/27 12/28 12/29 12/30 12/31
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY
Janitor Janitor
Double Hop Double Hop
PLYO Back Into (Turn & Burn) OFF OFF OFF Back Into (Turn & Burn) OFF OFF
(Red Ball all, 3x4 set 1 at 60%, set (Red Ball all, 3x4 set 1 at 60%, set
2 at 70%, set 3 at 80%) 2 at 70%, set 3 at 80%)

MED BALL OFF OFF OFF OFF OFF OFF OFF

90' 90' 110'

THROW OFF 20 Throws (Last 5: Double Hop at OFF 25 Throws (Last 5: Turn & Burn OFF 25 Throws (Last 5: Double Hop OFF
90' at 60%) at 90' at 60%) from 110' at 60%)

DEFENSE OFF OFF TP 1 Def - Receiving Drills OFF TP 1 Def - Blocking Drills OFF OFF

VELOCITY #2
1/1 1/2 1/3 1/4 1/5 1/6 1/7
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

PLYO Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at Double Hop (Red Ball all, 2x5 at OFF
50%) 50%) 50%) 50%) 50%)

Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top
MED BALL Throw Throw OFF Throw Throw Throw OFF
Back Into (Turn & Burn) w/8LB Back Into (Turn & Burn) w/4LB Back Into (Turn & Burn) w/4LB Back Into (Turn & Burn) w/8LB Back Into (Turn & Burn) w/4LB
(3x3 at 50%) (3x3 at 100%) (3x3 at 100%) (3x3 at 50%) (3x3 at 100%)

110' 130' 90' 110' 130'

THROW 25 Throws (Last 5: Double Hop at 25 Throws (Last 5: Double Hop at OFF 20 Throws (Last 5: Turn & Burn 20 Throws (Last 5: Turn & Burn 25 Throws (Last 5: Step Back at OFF
110' at 70%) 110' at 80% and on a line) at 90' at 70%) at 110' at 80%) 110' at 90% and on a line)

TP 1 Def - Blocking Work - Reach

TP 1 Def - Receiving Work - Plyo TP 1 Def - Receiving Work - GS
DEFENSE OFF Roll/flips, 1 Hop Drill & Machine OFF & React, Rolling Ball & Upper OFF Tee Plyo, Machine OFF
Half Blocks
 VELOCITY #2
1/8 1/9 1/10 1/11 1/12 1/13 1/14
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

Double Hop Double Hop Double Hop Double Hop Double Hop
PLYO
Back Into (Turn & Burn) Back Into (Turn & Burn) OFF Back Into (Turn & Burn) Back Into (Turn & Burn) Back Into (Turn & Burn) OFF
(Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x5 at 60%) (Red Ball all, 2x5 at 60%) (Red Ball all, 2x5 at 60%)
Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top Double Hop w/2LB Over Top
Throw Throw Throw Throw Throw
MED BALL
Lunge w/2LB Over Top Throw Lunge w/2LB Over Top Throw OFF Lunge w/2LB Over Top Throw Lunge w/2LB Over Top Throw Lunge w/2LB Over Top Throw OFF
Back Into (Turn & Burn) w/8LB Back Into (Turn & Burn) w/4LB Back Into (Turn & Burn) w/4LB Back Into (Turn & Burn) w/8LB Back Into (Turn & Burn) w/4LB
(3x3 at 50%) (3x3 at 100%) (3x3 at 100%) (3x3 at 50%) (3x3 at 100%)

110' 150' 90' 110' 170'

THROW 20 Throws (Last 5: Turn & Burn 25 Throws (Last 5: Turn & Burn OFF 25 Throws (Last 5: Double Hop at 30 Throws (Last 7: Double Hop at 30 Throws (Last 5: Turn & Burn OFF
at 110' at 80%) at 130' at 90% and on a line) 90' at 60%) 110' at 80%) at 110' at 90% and on a line)

TP 1 Def - Receiving Machine, F/E TP 2 Def - Rolling Ball Blocks,

TP 2 Def - Rolling Ball Blocks, TP 1 Def - Receiving Work and
DEFENSE Flips Standing and Down in
Thrown Ball/Machine Blocks OFF F/E Drills
Thrown Ball Blocks, and Blocks & OFF OFF
Stance Recovers

VELOCITY #2
1/15 1/16 1/17 1/18 1/19 1/20 1/21
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

Double Hop Double Hop Double Hop Double Hop Double Hop
PLYO
Back Into (Turn & Burn) Back Into (Turn & Burn) OFF Back Into (Turn & Burn) Back Into (Turn & Burn) Back Into (Turn & Burn) OFF
(Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%)

Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw
MED BALL Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
OFF Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
OFF
(3x3 at 100%) (3x3 at 50%) (3x3 at 50%) (3x3 at 100%) (3x3 at 100%)

90' 110' 110' 240' 90'

THROW 25 Throws (Last 5: Double Hop at 35 Throws all on a line (Last 7: OFF 30 Throws all on a line (Last 7: 40 Throws (Last 10: Turn & Burn 30 Throws (Last 5: Double Hop at OFF
90' at 60%) Double Hop at 110' at 80%) Double Hop at 110' at 80%) at 150' at 100% and on a line) 90' at 60%)

TP 3 Def - Receiving BB's,

TP 2 Def - Receiving Work and TP 5 Def - Throw to Bases (1-2 TP 1 Def - Receiving Work and
DEFENSE
F/E Drills (1-2 Bullpens)
TP 3 Def - Blocking Drills OFF Bullpens) F/E Drills
Blocking BB's, Read Rec/Block (1- OFF
2 Bullpens)
 VELOCITY #2
1/22 1/23 1/24 1/25 1/26 1/27 1/28
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

Double Hop Double Hop Double Hop Double Hop Double Hop
PLYO
Back Into (Turn & Burn) Back Into (Turn & Burn) OFF Back Into (Turn & Burn) Back Into (Turn & Burn) Back Into (Turn & Burn) OFF
(Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%)

Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw
MED BALL Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
OFF Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
OFF
(3x3 at 100%) (3x3 at 50%) (3x3 at 50%) (3x3 at 100%) (3x3 at 100%)

90' 110' 110' 240' 90'

THROW 25 Throws (Last 5: Double Hop at 35 Throws all on a line (Last 7: OFF 30 Throws all on a line (Last 7: 40 Throws (Last 10: Turn & Burn 30 Throws (Last 5: Double Hop at OFF
90' at 60%) Double Hop at 110' at 80%) Double Hop at 110' at 80%) at 150' at 100% and on a line) 90' at 60%)

TP 3 Def - Receiving BB's,

TP 2 Def - Receiving Work and TP 5 Def - Throw to Bases (1-2 TP 1 Def - Receiving Work and
DEFENSE
F/E Drills (1-2 Bullpens)
TP 3 Def - Blocking Drills OFF Bullpens) F/E Drills
Blocking BB's, Read Rec/Block (1- OFF
2 Bullpens)

VELOCITY #2
1/29 1/30 1/31 2/1 2/2 2/3 2/4
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

Double Hop Double Hop Double Hop Double Hop Double Hop
PLYO
Back Into (Turn & Burn) Back Into (Turn & Burn) OFF Back Into (Turn & Burn) Back Into (Turn & Burn) Back Into (Turn & Burn) OFF
(Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%)

Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw
MED BALL Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
OFF Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
OFF
(3x3 at 100%) (3x3 at 50%) (3x3 at 50%) (3x3 at 100%) (3x3 at 100%)

90' 110' 110' 240' 90'

THROW 25 Throws (Last 5: Double Hop at 35 Throws all on a line (Last 7: OFF 30 Throws all on a line (Last 7: 40 Throws (Last 10: Turn & Burn 30 Throws (Last 5: Double Hop at OFF
90' at 60%) Double Hop at 110' at 80%) Double Hop at 110' at 80%) at 150' at 100% and on a line) 90' at 60%)

TP 2 Def - Receiving Work and TP 5 Def - Throw to Bases (1-2 TP 1 Def - Receiving Work and
DEFENSE
F/E Drills (1-2 Bullpens)
TP 3 Def - Blocking Drills OFF Bullpens) F/E Drills OFF
TP 3 Def - Receiving BB's, Blocking BB's, Read Rec/Block (1-2 Bullpens)
 VELOCITY #2
2/5 2/6 2/7 2/8 2/9 2/10 2/11
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

Double Hop Double Hop Double Hop Double Hop Double Hop
PLYO
Back Into (Turn & Burn) Back Into (Turn & Burn) OFF Back Into (Turn & Burn) Back Into (Turn & Burn) Back Into (Turn & Burn) OFF
(Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%)

Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw
MED BALL Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
OFF Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
OFF
(3x3 at 100%) (3x3 at 50%) (3x3 at 50%) (3x3 at 100%) (3x3 at 100%)

90' 110' 110' 240' 90'

THROW 25 Throws (Last 5: Double Hop at 35 Throws all on a line (Last 7: OFF 30 Throws all on a line (Last 7: 40 Throws (Last 10: Turn & Burn 30 Throws (Last 5: Double Hop at OFF
90' at 60%) Double Hop at 110' at 80%) Double Hop at 110' at 80%) at 150' at 100% and on a line) 90' at 60%)

TP 6 Def - Throw to Bases TP 3 Def - Receiving BB's,

TP 2 Def - Receiving Work and TP 3 Def - Blocking Drills, Block & TP 2 Def - Receiving Work and TP 4 Def - F/E Drills, F/E w/Short
DEFENSE
F/E Drills (1-2 Bullpens) Recovers
w/Bunts and Block & Recover (1-
F/E Drills
Blocking BB's, Read Rec/Block (1-
Throws OFF
2 Bullpens) 2 Bullpens)

TRANSITION
2/12 2/13 2/14 2/15 2/16 2/17 2/18
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

Double Hop Double Hop Double Hop Double Hop Double Hop
PLYO
Back Into (Turn & Burn) Back Into (Turn & Burn) OFF Back Into (Turn & Burn) Back Into (Turn & Burn) Back Into (Turn & Burn) OFF
(Red Ball all, 1x5 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 1x5 at 60%) (Red Ball all, 2x3 at 60%)

Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw
MED BALL Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
OFF Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
OFF
(2x3 at 50%) (2x3 at 100%) (2x3 at 100%) (2x3 at 50%) (2x3 at 100%)

110' 150'
90' 90' 90'
35 Throws all on a line (Last 10: 40 Throws all on a line (Last 10:
THROW 25 Throws (Last 10: Position
Position Specific at 130' or OFF 25 Throws (Last 10: Position 30 Throws (Last 10: Position
Position Specific at 130' or OFF
Specific at 90' or closer) Specific at 90' or closer) Specific at 90' or closer)
closer) closer)

TP 3 Def - Receiving BB's,

TP 2 Def - Receiving Work and TP 3 Def - Blocking Drills, Block & TP 3 Def - Blocking Drills, Block & TP 2 Def - Receiving Work and
DEFENSE
F/E Drills (1-3 Bullpens) Recovers Recovers F/E Drills
Blocking BB's, Read Rec/Block (1- TP 4 Def - Fielding Bunts OFF
3 Bullpens)
 POSITION SPECIFIC
2/19 2/20 2/21 2/22 2/23 2/24 2/25
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

Double Hop Double Hop Double Hop Double Hop Double Hop
PLYO
Back Into (Turn & Burn) Back Into (Turn & Burn) OFF Back Into (Turn & Burn) Back Into (Turn & Burn) Back Into (Turn & Burn) OFF
(Red Ball all, 1x5 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 1x5 at 60%) (Red Ball all, 2x3 at 60%)

Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw
MED BALL Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
OFF Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
OFF
(2x3 at 50%) (2x3 at 100%) (2x3 at 100%) (2x3 at 50%) (2x3 at 100%)

150' 150'
90' 90' 240'
35 Throws all on a line (Last 10: 35 Throws all on a line (Last 10:
THROW 25 Throws (Last 10: Position
Position Specific at 130' or OFF 30 Throws (Last 10: Position
Position Specific at 130' or
40 Throws (Last 10: Turn & Burn OFF
Specific at 90' or closer) Specific at 90' or closer) at 150' at 100% and on a line)
closer) closer)

TP 6 Def - Throw to Bases TP 3 Def - Receiving BB's,

TP 2 Def - Receiving Work and TP 3 Def - Blocking Drills, Block & TP 2 Def - Receiving Work and TP 4 Def - F/E Drills, F/E w/Short
DEFENSE
F/E Drills (1-3 Bullpens) Recovers (1-3 Bullpens)
w/Bunts and Block & Recover (1-
F/E Drills (1-3 Bullpens)
Blocking BB's, Read Rec/Block (1-
Throws (1-3 Bullpens) OFF
3 Bullpens) 3 Bullpens)

POSITION SPECIFIC
2/26 2/27 2/28 2/29 3/1 3/2 3/3
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Janitor Janitor Janitor Janitor Janitor

Double Hop Double Hop Double Hop Double Hop Double Hop
PLYO
Back Into (Turn & Burn) Back Into (Turn & Burn) OFF Back Into (Turn & Burn) Back Into (Turn & Burn) Back Into (Turn & Burn) OFF
(Red Ball all, 1x5 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 2x3 at 60%) (Red Ball all, 1x5 at 60%) (Red Ball all, 2x3 at 60%)

Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put Step Back w/4 LB Shot Put Step Back w/8 LB Shot Put Step Back w/4 LB Shot Put
Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw Double Hop w/2LB Over Top Throw
MED BALL Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
OFF Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/8LB
Lunge w/2LB Over Top Throw
Back Into (Turn & Burn) w/4LB
OFF
(2x3 at 50%) (2x3 at 100%) (2x3 at 100%) (2x3 at 50%) (2x3 at 100%)

150' 150'
90' 90' 240'
35 Throws all on a line (Last 10: 35 Throws all on a line (Last 10:
THROW 25 Throws (Last 10: Position
Position Specific at 130' or OFF 25 Throws (Last 10: Position
Position Specific at 130' or
40 Throws (Last 10: Double Hop OFF
Specific at 90' or closer) Specific at 90' or closer) at 150' at 100% and on a line)
closer) closer)

DEFENSE OFF OFF OFF OFF OFF OFF OFF