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Pro Routines - Templates for Ballplayers & Coaches
Getting Started
How to Use This Course (4:29)
[DOWNLOAD] Full Program PDF
[DOWNLOAD] Speed & Agility Program PDF
🚨 NEW [DOWNLOAD] Baseball Pitchers' Yearly Throwing Plan
SPRINT & AGILITY EXPLAINERS
Using the Agility Program (3:10)
What Good Sprint Mechanics Look Like (5:08)
Sprint Form Guidelines, Dos and Donts (3:05)
Properly Changing Direction in Cone Drills (1:59)
Cone Drills vs In-Game Movement (5:30)
Volume and Rest Guidance for Sprints & Agilities (3:13)
SPRINT ARM ACTION DRILLS
About the Arm Swing Progression (2:12)
Overview: Arm Action in the Sprint (4:06)
Arm Swings Progression - All Drills (1:30)
[Arm Swings] Dual Arm Square Stance (0:24)
[Arm Swings] Dual Arm Split Stance (0:23)
[Arm Swings] Single Arm Square Stance (0:21)
[Arm Swings] Single Arm Split Stance (0:21)
Standing Arm Swing Marches (0:33)
Walking Arm Swing Marches (0:20)
SPRINT DRILLS
About the 8-week Speed Program (4:15)
Build Up Sprints (0:12)
Kneeling Start (0:23)
Forward Hop-Back (0:26)
Sideways Hop-Back (0:29)
Push Up Start (0:27)
Plank Start (0:20)
Broad Jump Start (0:23)
Crab Start (0:20)
Drop Step Late Look (0:15)
Mis-Read Back and In (0:22)
Softball Start (0:17)
Baseball Start (0:37)
Drop Step Early Look (0:22)
Secondary Lead Start (0:13)
AGILITY DRILLS
[DOWNLOAD] Agility Drills Guide PDF
[Agility] How to Sprint Properly (2:22)
[Agility] How to Backpedal Properly (2:52)
[Agility] How to Shuffle Properly (2:21)
FLEXIBILITY & MOBILITY ROUTINE
Using the Flexibility & Mobility Routine (3:23)
Full Video with All Exercises (8:34)
4-Part Squat (0:30)
Quad Lunge (0:52)
Hurdler Stretch (0:27)
Double Diamond (0:33)
Spiderman Series (0:51)
Calf and Soleus Stretch (0:33)
All Fours Glute (0:30)
Over Unders (0:42)
Sidelying Thoracic Mobility (0:39)
Seated Hip Opener (0:46)
Cat Stretch (0:35)
Forearm Stretch (0:22)
Shoulder Bridge (0:30)
Crescent Moons (0:21)
Cross-Body Shoulder (0:17)
CALISTHENIC WARM UP ROUTINE
Windmills (0:15)
Pivot Twist (0:17)
Kick Rotation (0:29)
Jumping Jacks (0:09)
Seal Jacks (0:11)
Cross Jacks (0:12)
DYNAMIC WARM UP ROUTINE
Inchworms (0:28)
Walking Lunges (0:25)
Lateral Lunges (0:27)
Standing Reaches (0:22)
Shuffles (0:15)
Carioca (0:21)
A-Skips (0:25)
High Knees (0:18)
Backward High Knees (0:26)
Sideways High Knees (0:20)
Sideways A-Skips (0:15)
Backpedals (0:14)
Build-Up Sprints (0:12)
THROWING ARM WARM UP
Arm Circles - All Types (1:34)
Flutters - All Types (0:55)
Bent Over Ts (0:27)
Bent Over Ys (0:31)
Bent Over Ls (0:25)
Scap Press (0:25)
Bent Over Snow Angels (0:33)
Knee Scap Push Ups (0:46)
THROWING PROGRESSION - BASEBALL
About Throwing Progressions (3:31)
Square Hips Drill (1:06)
Rocker Drill (2:42)
Heel-Toe Drill (1:31)
Step Behinds (1:36)
Swing Shuffle Drill (1:59)
Pitchers Crow Hop (0:37)
Fast Shuffles (0:42)
[INF] Funnel Throws (2:02)
[INF] Forehand Throws (0:59)
[INF] Moving Backhand Throws (1:07)
[INF] Throws on the Run (0:54)
[OF] Pro Step (1:32)
[C] Pop Throws
[P] Wind Up & Stretch
How to Use a Water Bottle For Drills at Home (2:16)
THROWING PROGRESSION - SOFTBALL
About Throwing Progressions (3:31)
Lawnmower Drill (1:17)
Square Hips Drill (1:15)
Rocker Drill (2:00)
Hop Pause Drill (1:42)
Step Behinds (1:08)
Shuffle Throws (0:39)
[INF] Funnel Throws (1:12)
[INF] Forehand Throws (0:50)
[INF] Moving Backhand Throws (1:17)
[OF] Pro Step (1:39)
[C] Pop Throws (1:30)
How to Use a Water Bottle For Drills at Home (2:16)
FIELDING ROUTINES
About Wall Ball Routines & "Dailies" (2:36)
[INF] Funnel Progression (3:54)
[INF] Backhands Progression (4:22)
[INF] Forehand Progression (3:54)
[INF] Drop Step Forehand no footwork (1:40)
[INF] Drop Step Forehand w Footwork (2:26)
[INF] Drop Step Backhand no footwork (1:49)
[INF] Drop Step Backhand w Footwork (1:11)
[INF] Backhand Stab (1:41)
[OF] Pro Step Forward (3:13)
[OF] Pro Step Spins (3:24)
[OF] Pro Step Backhands (1:11)
Judging Short v Long Hops (2:44)
All Types of Court Play (2:12)
[C] Catcher Tennis Court Drills (2:20)
ARM CARE ROUTINE
Prone T (1:13)
Prone Y (1:42)
Prone L (0:55)
Prone Scarecrow (1:29)
Sword Pull (1:54)
DB External Rotations (1:07)
W-Y-W (1:06)
A-Y-A (1:05)
Blackburns (2:39)
Push Up Plus (1:05)
All Angles Raises (1:15)
Band Internal Rotations (1:12)
Scaption Raise (0:56)
Band External Rotations (1:20)
Shoulder Alphabet [Half Kneeling ] (1:38)
Forearm 6-way (3:04)
PITCHER WARM UP ROUTINES
Advice on Starting Pitcher Routines (8:02)
Advice on Relief Pitcher Routines (10:02)
Shoulder Alphabet [Half Kneeling ]
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