Open Gym Strength and Conditioning – Reign baseball

Running warm-up

Running warm-up (No Measure)

Mobility
10 reps of each:
over and reach
scorpions
mid split and reach

50 ft incremements
High knee karaoke (over, over, walk, walk)
Over hurdle (heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toy soldiers
High knee + arm swing
Butt kick + arm swing
Straight Leg (shallow heel)

Dynamic footwork
50 ft lateral pogos
25ft single leg lateral pogos
10 sec ski jumps
10 sec over and back
10 sec single leg lateral/forward backward

Wall drill
Forward run
Linear run

Sitting arm swing (Elbow down and back) 20 sec
Standing arm swing (Elbow down and back) 20 sec
Perform each drill for 10m

Ladder drills (No Measure)

Drill 1: forward (straight run)
• Emphasis on not touching any rungs.
• Arm drive essential.

Drill 2: In/in…Out/out
• Player must keep hips square and head facing forward.
• Players should maintain a slight forward lean position and ensure the feet (not upper body) do most of the moving.
• Ensure the lead foot is alternated with each repetition.

Drill 3: Lateral base
• Emphasis on not touching any rungs.
• Feet do not cross over or touch.
• Step with the lead foot first, then step with the trial foot, as the player crosses over a rung the feet should split the rung.
• Players must keep hips square and head facing forward, each repetition (player will face opposite direction).

Drill 4: Carioca
• Grapevine movement.
• One foot per square alternating between stepping across
and behind the body with the trailing foot.
• Players must use good hip rotation.
• Ensure the lead foot is alternated with each repetition(player will face opposite direction)

Drill 5: Icky shuffle
• The movement replicates a basic dodging / change of direction pattern
• Players are to push off in the new direction with the foot outside the ladder.
• Advance the drill, once mastered, by performing it backwards. It will be necessary for players to angle their hips back slightly with each change of direction to open up the space they are moving in to.

Drill 6: Ali shuffle
• Keeping your weight on the balls of your feet, scissor your legs front and back.
• This is quick footwork, pump arm
Drill 7: Single leg hops

• Use right leg down, then left leg back.

• Emphasis on not touching any rungs.

• Players must not “double-bounce”.

• Bend to cushion the impact on players’

knees.

Metcon (No Measure)

4 CONE DRILL

A) LATERAL SIDE SHUFFLE:

W/COD. GOAL IS TO OPEN AND PULL THROUGH HIPS.

B) 4 CORNER DRILL W/INSIDE TURN

C) HIP FLIP DRILL (EYES FORWARD ON COACH; GIVEN DIRECTION, REACT TO COMMAND, AND ADD TENNIS BALL.

D) LATERAL POWER SHUFFLE W/REACTIVE BALL

E) CURIVLINEAR BALL DRILL

Teams of 3

3 sets:

partner A performs 100 ft sled push

partner B max effort rotational ball slams

partner C holds a plank

score is total number of ball slams