Coach Notes
Indoor practice.
Throws Warmup
Bounds
3 x 15y
Lateral Line Hops
3 x 8 each
Power Skips for Height
3 x 15y
Clap Push-Ups
3 x 5
Striders
3 x 40y
Throwing — Shot Put
Drivers
x 20
Overhead Throws
x 20
Stand Throws
x 8
Side Shuffles
x 6
Step Back Glides
x 4
Full Glides
x 2
Lifting
First Circuit
1a
Bench Press
5 x 5
1b
Bent Over Row
5 x 5
Second Circuit
2a
SA DB Incline Press
4 x 8 each
2b
Pull Ups
4 x 8
Third Circuit
3a
DB Reverse Fly
3 x 12
3b
DB Lateral Raise
3 x 10
Mobility
Tib Raises
2 x 25
Seated T-Spine Rotations
2 x 5
Cat Cow
2 x 10
Core
Dead Bugs
3 x 10 each
MB Russian Twists
3 x 10 each
Side Planks
3 x 0:30 each
Bird Dogs
3 x 8 each