1. Warm-up Routine
   • Pitchers
   • Players
2. Mobility / Activation Circuit  (performed 2x in series)
   • Bowler Squat to Rev Row (2X  6-8 / side)
   • Band Ass T-spine Mob (2X 10/side)
   • Diagonal Band Pull Aparts (2X 10 /side)
   • Retraction to Low Row (2X 10)
   • Tricep Extension to Pronation (2X 10)
3. Core (1 min between sets)
   • Dead Bugs (2X 6-8  /side)
   • Rev Alligator Walks (2X 10-20 yds)
4. Power (to be performed as explosively as possible, 1 min between sets)
   • Band Res Squat (2-3x 10)
   • Band Ass Push-ups (2-3X 10)
   • Split Stance Low Band Row (2-3X 10, non-dom side only)
5. Power Endurance (to be performed as explosively as possible)
   • Split Squat Jumps  (6 sets x 4 reps/side, performed 2x, :10 sec btw sets, 2 min btw series)
   • 45 Degree Bound and Stick (2X 5/ side, :30 sec rest btw sets)

The post Youth In-season Program appeared first on RPP Baseball Store.

The following 8-week throwing program is intended for high school level pitchers and older who are physically mature, physically healthy and pain free with a good base foundation of strength.  This is a ramp-up program intended to condition your arm for more advanced stages of throwing.  The schedule comprises of three different types of throwing days and a recovery day. 

Aside from long toss and bull pens, the programs also include several throwing drills (with videos for each) including:

1. Reverse Throws
2. Marshalls
3. Walking Torques
4. Lead Leg IR
5. Step Behind Drill

The programs utilize both under and over-weighted plyo balls to varying degrees depending on age.  There are many considerations when working with weighted balls (WBs), one of which is getting a thorough physical assessment.  In the absence of such an assessment, we have limited the max weight of plyo balls in this program for most drills at 9 oz.  If you are considering higher weights, we strongly urge you to get an assessment.  However, in either case, we don’t generally exceed 9 oz. on drills, with the exception of Marshalls and Reverse Throws (which are never thrown at full intent and are intended to be close to the body).

Please make sure to follow the instructions and schedule for each day and week, as the sequence and days will change from week to week.   Do not forget to perform your pre- and post-throwing routines as outlined in the program.

Weekly Program

• Week 1

• Week 2

• Week 3

• Week 4

• Week 5

• Week 6

• Week 7

• Week 8

Disclaimer: The risk of injury from participation in a fitness regimen and/or from the performance of any exercise is significant, including the potential for catastrophic injury or death. You must consult a medical professional before undertaking any fitness regimen or exercise program, including any exercises or techniques set forth in this website. Any imagery and description provided in this website is for educational purposes only (illustrating and explaining various fitness-related and exercise techniques) and does not advise that you undertake or perform any particular technique or exercise.

You agree that you will not undertake or perform any exercise or technique described in this website, until and unless you consult with and are cleared by a medical doctor in relation to such participation. All users of this website, online services and/or the other products and services of provided herein are specifically warned to seek professional medical advice prior to initiating any form of sports training, physical training, or exercise regimen.

The post 8-week Throwing Program (Ramping-up) appeared first on RPP Baseball Store.

1. Breathing / Reset

• 5 Complete Breaths / Exhales
•  

2. Foam Rolling

• Quadriceps (30 sec)
• Adductors (30 sec)
• Lats (30 sec)
• Pec Minor (30 sec)
•  

3. Mobility

• Side Lying Cross-Body Stretch (x5 / side)
• Reach, Roll and Lift (x5 / side)
• T-Spine (x10 / side)
• Side Lying Windmill (x10 / side)
•  

4. Band Activation

• ER @ 0 Degrees (1 set of 10 / each)
• ER @ 90 Degrees (1 set of 10 / each)
• IR @ 0 Degrees (1 set of 10 / each)
•  

The post Sample Program appeared first on RPP Baseball Store.

• Quadriceps (30 sec)
• Adductors (30 sec)
• Lats (30 sec)
• Thoraco-Lumbar Fascia (30 sec)
• T-spine Extension (30 sec)
• Soleus-Gastroc Stretch (30 sec)

2. Activation:

• 1 Leg Glute Bridge (band around knees) (x5-5sec holds)
• Lateral Band Walks  (2 x 5 yd /ea. way)

3. Mobility Flexibility Circuit:

• Quadruped Add. Mob (x8/side)
• Quadruped Walkouts (x10yds)
• Quadruped T-spine Mob (x8/side)
• Alt. Lunges (x8/side)
• 90/90 Hip Flexor Mob (x :30/side)
• Split Squats (x 8/side)         
• Quad Stretch to OH lunge  (x 10yds)
• Wall Ankle Mobs. (x 5/ea)

4. Ladder Drills (3 x’s each)

• Ichy Shuffle and Stick
• 2-in-2-out   

5. Dynamic Running (20 yds each)

• Heel Kicks (knees out front)
• Carioca
• Side Shuffle to Chop

The post Speed Warm-up Routine appeared first on RPP Baseball Store.

• All 4 Breathing (5 Complete Exhales)

2. Soft Tissue

• Quadriceps (30 sec)
• Adductors (30 sec)
• Lats (30 sec)
• Triceps (30 sec)
• Forearms (30 sec)
• Wrist Flexion / Extension Stretch (30 sec)

3. Mobility

• 1/2 Kneeling Step Outs w-Rotation (5x / side)
• 1-Leg Glute Bridge (5x – 5 sec holds)
• Cat-Camel (5-3sec holds / ea way)
• Hip Flow Circuit (2x / ea way)
• Prone Cobra (5-5sec holds)
• Quadruped Hip Swivel (8x / side)
• Quadruped T-spine Mob. (8x / side)
• Wall Quad Stretch (30 sec / side)

4. Movement Prep

• Quadruped Walkout (20 yards)
• Quad Stretch to OH Lunge (20 yards)
• Lateral Lunge with OH Band Reach (20 yards)
• 45 Degree Bounding (20 yards)

The post Youth Warm-up Routine appeared first on RPP Baseball Store.

1. Warm-up Routine

• Mobility / Movement Prep

2. Band Activation

• ER @ 90 Degrees (2 sets of 12 / each)
• IR @ 90 Degrees (2 sets of 12 / each)
• Crossover Row (2 sets of 12 / each) 
• Band Pull Aparts (2 sets x8 /side)
• Reverse Throws (2 x 10, select 1 or 2lbs. as appropriate, throwing arm only)

3. Power Plyo

• Lateral Band Walks (3 sets, 30 sec each, 15 sec rest)
• 2-in-2-out (3 sets, 30 sec each, 15 sec rest)
• Ichy Shuffle and Stick (3 sets, 30 sec each, 15 sec rest)

4. Strength Training

• 1st Set
  • Band Resisted Squat (select band resistance as appropriate, 3 sets, 30 sec each, 30 sec rest)
  • 1-arm Band Row (3 sets, 30 sec / side, 30 sec rest)
  • Reverse Alligator Slides (2 sets, 20 yards, 1 min rest)
• 2nd Set
  • Reverse Slider Lunge (3 sets, 30 sec / side, 30 sec rest)
  • Band Assisted Push-up (3 sets, 30 sec, 30 sec rest)
  • Wide Stance Band Rotations (3 sets, 30 sec / side, 1 min rest)
  • Grip Strengthener (x5, 5 sec holds)

5. Circuit (4 sets as fast as possible)

• CMJ Jump (4 sets, 20 sec reps, as fast as possible, 30 sec rest)
• Reactive Heidens (4 sets, 20 sec reps, as fast as possible, 30 sec rest)

The post Youth Program appeared first on RPP Baseball Store.

1. Warm-up Routine

• Mobility / Movement Prep

2. Jumping & Landing

Why – Stimulates eccentric and concentric force

• Toe Drop and Stick (3x-5 reps)
• Toe Drop to Hurdle Bounce and Stick (3x-5 reps)

3. Linear C.O.D (deceleration) – Fielding/Run down/Running to First

Why – Trains force acceptance and change-of-direction (note: use stopwatch to monitor progress)

• 2 yd. Shuffle and Stick (3x/ea way)
• 5-10-5 Shuttle Run (3x/ea way)

4. Linear Acceleration (staggered stance)

Why – Trains first-step quickness (note: use stopwatch to monitor progress)

• Wall Pistons (3 sets)
• 5 and10 yd. Falling Starts (3 sets/each)

5. “5-yard” Directional Step (base stealing)

Why – To get into sprinting position as fast as possible (note: Use stopwatch to monitor progress)

• 5-yard Directional Step (x5)

6. Lateral O.D (deceleration) – Fielding/stealing/run down

Why – Helps stay “squared-up” while moving

• 5-yd Shuffles (5/side)

7. Retreating (outfield)  

Why – The fastest way to turn and run while keeping our eyes looking forward (note: Use stopwatch to monitor progress)

• Hip Turn Left, Hip Turn Right (5x)
• 10 yd. Front / Backs (4 sets)
• 30 yd. Dash (5 sets, 1-2 min rest between sets)

The post Speed Program appeared first on RPP Baseball Store.

Frequency and Sets / Reps

• 1-2 sets ea / 2x per week during shutdown and ramp-up periods
• 1-2 sets ea / 1x per week during bullpens, high intent throwing, in-season, etc.

Strengthen the Periscapular Muscles

• Push-up to Downward Dog (x8)
• 1-Arm Band Row (x10 / side)
• ½ Kneeling Rev. Rows (x10)

Stretch

•  Wrist Flexion / Extension Stretch (x 20-30 sec/side)

Strengthening Exercises

• Wrist and Forearm Trainer (x3 each way, select 1-2  5lbs. weights as appropriate)
• Club Pronator – Pronation/Supination (x10 / side, younger athletes can choke up on the Club Bell)
• Club Pronator – Ulnar Deviation (x10 each way, younger athletes can choke up on the Club Bell)
• Grip Strengthener (x5, 5 sec holds)

Strengthening the Rotator Cuff

• Band ER @ 90 degrees (x10)
• Band IR @ 90 degrees (x10)

Strengthening the Core Musculature

• Bird Dogs w/ Trap Raise (x8 / side)
• Rev. Alligator Walks (15-20 yds)

Improving Shoulder Mobility

• Band Standing Shoulder Flexion (x8)
• Side Lying Windmill (x8 / side)

The post UCL Protection Program appeared first on RPP Baseball Store.

Cuff Strengthening

• Ecc Strength Accelerators (x8 to be performed slowly w/ 8 sec count)
• Ecc Strength Decelerators (x8 to be performed slowly w/ 8 sec count)
• Reverse Throws (2 x 10, select weight, throwing arm only)

UCL Protection

1. Stretch

• Wrist Flexion / Extension Stretch (x20-30 sec/side)

2. Strengthening Exercises

• Grip Strengthener (x5, 5 sec holds)
• Wrist and Forearm Trainer (x3 each way, select 1-2  5lbs. weights as appropriate, not included)
• Club Pronator – Pronation/Supination (x10 / side, younger athletes can choke up on the Club Bell)
• Club Pronator – Ulnar Deviation (x10 each way, younger athletes can choke up on the Club Bell)

The post Non-Throwing Days Program appeared first on RPP Baseball Store.

1. Breathing / Reset

• 5 Complete Breaths / Exhales
• 90 / 90 Hip Lift

2. Foam Rolling

• Quadriceps (30 sec)
• Adductors (30 sec)
• Lats (30 sec)
• Pec Minor (30 sec)
• Teres Major (30 sec)
• Upper Traps (30 sec)
• Rhomboids (30 sec)
• Triceps (30 sec)
• Forearms (30 sec)

3. Mobility

• Side Lying Cross-Body Stretch (x5 / side)
• Reach, Roll and Lift (x5 / side)
• T-Spine (x10 / side)
• Side Lying Windmill (x10 / side)
• Bretzel (:30 sec / side)
• Hip Flow Circuit (x2 / side)

4. Band Activation

• ER @ 0 Degrees (1 set of 10 / each)
• ER @ 90 Degrees (1 set of 10 / each)
• IR @ 0 Degrees (1 set of 10 / each)
• IR @ 90 Degrees (1 set of 10 / each)
• 1- Arm Rev Fly (1 set of 10 / each)
• Tricep Ext. w/Pronation (1 set of 10 / each)
• Retraction to Low Row (1 set of 10 / each)

5. Movement

• Quadruped Walkout (10 yds)
• Quad Stretch to OH Lunge (10 yds)
• Lateral Backpedal to 10 Yard Sprint (10 yds)
• 45 Degree Bounding (10 yds)
• 1/2 Kneeling Side Starts (10 yds)

6. Decel / Posterior Cuff Activation

• Reverse Throws (2 x 10, select 1 or 2lbs. as appropriate, throwing arm only)

Post-Throwing Routine (Recovery)

• Perform 2x in a circuit
• Rebounders (x10)
• Shoulder Cars (x10)
• Band Pull Aparts (x10 /ea way)
• Band No Money (x10)
• Hip Flow Circuit (2-3 ea way)
• Side Lying Cross Body Stretch (x :5 -10 sec holds)

The post Pre- and Post-Throwing Program appeared first on RPP Baseball Store.