TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: PITCHING PROGRAM

PITCHING PROGRAM WORKOUTS FLUSH (120 min to 135 min) Dynamic Warm-Up Full Body Functional Warm-Up Functional Tubing (Jaeger Bands) Agility/Quickness Training (Shuffles) Plyometric Training (Jump Series) Medicine Ball Training Stretch Toss (120 foot distance with 15-20 foot ceiling - sub max effort) Speed Training (Sprint Series) Post-Stretch (Partner Stretch & Problem Areas) Special Note: 10 min 10 min 5 min 5 min 5 min 5 min 10 min 20 min 5 min

Dynamic Warm-Up, Full Body Functional Warm-Up, Functional Tubing, Agility/Quickness Training, Plymetric Training, Medicine Ball Training, and Speed Training CAN BE REPLACED BY FASTER WORKOUTS 45-60 min

Circuit Training REGENERATE (60 min) Dynamic Warm-Up Full Body Functional Warm-Up Functional Tubing (Jaeger Bands) Arm Care Prep Work Backward Shaping Lead-Up Drills Rest Toss (90-100 foot distance with 10-15 foot ceiling) Functional Tubing (Jaeger Bands) BULLPEN / LIVE CAGE GAME (80 min to 90 min) Dynamic Warm-Up Full Body Functional Warm-Up Functional Tubing (Jaeger Bands) Max Distance & Max Effort Long Toss (180+ foot distance with unlimited ceiling) Bullpen Routine Fastball Command Bullpen=40-45 pitches Off-Speed Command Bullpen=35-40 pitches Aerobic Conditioning Functional Tubing (Jaeger Bands)

10 min 10 min 5 min 12 min 8 min 10 min 5 min

10 min 10 min 5 min 10 min 20-30 min

20 min 5 min

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: PITCHING PROGRAM

DAILY WARM-UP ROUTINE (25 min) DYNAMIC WARM-UP (10 min) Exercise Ankle Flips Arm Circles Reverse Arm Circles Shin Grabs Russian Walks Quad Walks A Skips Over & Under The Fence Backwards Open Hip Skip Lunge & Twist Workload 30ft of exercise X 30ft or 50% Slow Jog, Down & Back 30ft of exercise X 30ft or 50% Slow Jog, Down & Back 30ft of exercise X 30ft or 50% Slow Jog, Down & Back 30ft of exercise X 30ft or 50% Slow Jog, Down & Back 30ft of exercise X 30ft or 50% Slow Jog, Down & Back 30ft of exercise X 30ft or 50% Slow Jog, Down & Back 30ft of exercise X 30ft or 50% Slow Jog, Down & Back 30ft of exercise X 30ft or 50% Slow Jog, Down & Back 30ft of exercise X 30ft or 50% Slow Jog, Down & Back 30ft of exercise X 30ft or 50% Slow Jog, Down & Back

FULL BODY FUNCTIONAL WARM-UP (10 min) Exercise Knees 3 Deep: Forward & Back, Side to Side, Circles L&R, Figure 8 Leg Press: Toes Forward, Toes Out, Toes In Mule Kicks: Toes Straight, Toes Out, Toes In Front Leg Swings (Side to Side): Toes Straigth, Toes Out, Toes In Power Pyramid Stretch Arm Circles: Small to Big, Forward & Back Arm Swings: Standing & Bent Over Shoulder Shrugs: Up, Back, Forward, SwingUp, SwingBack, SwingForward Circular Arm Raises: Palms, Thumbs, Pinkies, Back of the Hands Flex T's: Side to Side, Circle Forward, Circle Back, Figure 8's FUNCTIONAL TUBING / JEAGER BANDS (5 min) Exercise Triceps Extention Side to Side Flies Reverse Flies Internal Rotation External Rotation Internal Rotation External Rotation Reverse Circle Forward Circle 2 Finger Pitch Band Level Shoulder Level Shoulder Level Shoulder Level Shoulder Level Shoulder Level Shoulder Level Hip Level Hip Level Ankle Level Ankle Level Eye Level Workload 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps 10 reps Workload 3 reps each 3 reps each 3 reps each 3 reps each 3 reps each 3 reps each 3 reps each 3 reps each 3 reps each 3 reps each

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: PITCHING PROGRAM

FLUSH (120 min to 135 min) DYNAMIC WARM-UP (10 min) See Daily Warm-Up Routine FULL BODY FUNCTIONAL WARM-UP (10 min) See Daily Warm-Up Routine FUNCTIONAL TUBING / JEAGER BANDS (5 min) See Daily Warm-Up Routine AGILITY/QUICKNESS TRAINING: Shuffles (5 min) Shuttle Runs: (set-up 2 cones 10 yards apart) Complete 3 sets of 10 reps, complete each set in 20-30 seconds, 60 second rest between sets PLYOMETRIC TRAINING: Jump Series (5 min) 3/4 Squat Jumps = 1 set of 10 reps Parallel Squat Jumps = 1 set of 10 reps Split Leg Squat Jumps = 1 set of 5 reps w/L foot forward, 1 set of 5 reps w/R foot forward Speed Skater Bounds = 1 set of 10 reps MEDICINE BALL TRAINING (5 min) Medecine Ball Warm-Up Series (Wall Touches) - East Batting Cage (1 min) Side to Side Diagonal Wall Touches Wood Choppers with a Twist Medicine Ball Throws (Replicate Foot Position @ Foot Strike) - East Batting Cage (4 min) Overhead Woodchopper Throws Torque/Separator 1 Knee Catapult Running Catapult STRETCH TOSS (10 min) 120 foot max distance 15-20 foot ceiling sub max effort SPEED TRAINING: Sprint Series (20 min) Run 1 Rest Set 1 Sprint to CF Walk to Pole Set 2 Sprint to CF Walk to Pole Set 3 Pole to Pole Walk to CF

15 second set 15 second x 2 set 15 second set 5 reps/1 min 5 reps/1 min 5 reps/1 min 5 reps/1 min

Run 2
Sprint to CF Pole to Pole Sprint to Pole

Rest
Walk to Pole Walk to CF Walk to CF

Run 3
Pole to Pole Sprint to Pole Sprint to Pole

Rest
Walk to CF Walk to CF Walk to CF

Break
Walk to Pole Walk to Pole Walk to Pole

POST-STRETCH: Partner Stretch & Problem Areas (5 min) Partner Stretch: Internal & External Rotation, Thumbs Up & Thumbs Down Static Stretch: Problem Areas CIRCUIT TRAINING (45-60 MIN) See Circuit Training Handout

SPECIAL NOTE: FASTER TRAINING ON TUESDAYS & THURSDAYS FROM 2:00PM-3:30PM CAN BE SUBSTITUTED FOR: DYNAMIC WARM-UP PLYOMETRIC TRAINING FULL BODY FUNCTIONAL WARM-UP MEDICINE BALL TRAINING FUNCTIONAL TUBING / JAEGER BANDS SPEED TRAINING AGILITY/QUICKNESS TRAINING

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: PITCHING PROGRAM

REGENERATE (60 min) DYNAMIC WARM-UP (10 min) See Daily Warm-Up Routine FULL BODY FUNCTIONAL WARM-UP (10 min) See Daily Warm-Up Routine FUNCTIONAL TUBING / JEAGER BANDS (5 min) See Daily Warm-Up Routine ARM CARE PREP WORK: from Footstrike Position w/Regular 5 oz baseballs (12 min) Accelerator Exercies (6 min) External to Internal Rotation Whip (Rh & Lh) Reverse Twisting Torque Throws 45 Degree Reverse Twisting Torque Throws Decelerator Exercies (6 min) Internal to External Throw Follow Through to Releast Point to Internal to External Throw Internal to External Catch

10 reps/2 min 10 reps/2 min 10 reps/2 min 10 reps/2 min 10 reps/2 min 10 reps/2 min

BACHWARD SHAPING LEAD-UP DRILLS: from Footstrike Position w/Regular 5 oz baseballs (8 min) Backward Shaping Lead-Up Drills (8 min) Drill #1: Final Arc (9oz ball) 10 reps/2 min Drill #2: Torque (9oz ball) 10 reps/2 min Drill 3: Separators (9oz ball) 10 reps/2 min Drill 4: Step Behinds (5oz baseballs) 10 reps/2 min REST TOSS (10 min) 90-100 foot max distance 10-15 foot ceiling sub max effort FUNCTIONAL TUBING / JEAGER BANDS (5 min) See Daily Warm-Up Routine

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: PITCHING PROGRAM

BULLPEN / LIVE CAGE SIMULATED GAME (80-90 min) DYNAMIC WARM-UP (10 min) See Daily Warm-Up Routine FULL BODY FUNCTIONAL WARM-UP (10 min) See Daily Warm-Up Routine FUNCTIONAL TUBING / JEAGER BANDS (5 min) See Daily Warm-Up Routine MAXIMUM DISTANCE & MAXIMUM EFFORT LONG TOSS (10 min) 180+ foot distance unlimited ceiling max effort BULLPEN (20-30 min) Pitch Count: 40-45 for Fastball Command OR 35-40 for Off-Speed Command See Bullpen Routine AEROBIC CONDITIONING (20 min) 4 Stair Circuits -OR- 2 Campus Squares FUNCTIONAL TUBING / JEAGER BANDS (5 min) See Daily Warm-Up Routine

TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: PITCHING PROGRAM

BULLPEN ROUTINE (20-30 min) FASTBALL COMMAND BULLPEN OR FLATGROUND BULLPEN Directions: 75% of pitches should be thrown out of the stretch (the most important pitches in most games are) take breaks between innings to simulate pitching at game speed (goal should be <12 pitches per inning) # Pitches 15-Oct (Set=10-15 / Total=0) 3 3 3 4 4 (Set=17 / Total=17) 3 3 3 3 (Set=12 / Total=29) 11-16 Pitch Step Behind's FB FB FB FB FB FB FB FB FB Location/Combination

Warm-Up: Inning 1:

Down Half Box In Half Box Out Tilt: up & in, down & away (2 to a RhH & 2 to a LhH) Reverse Tilt: down & away, up & in (2 to a RhH & 2 to a LhH) Double In: in, in, out Double Out: out, out, in Eye Switch Up: down, down, up Eye Switch Down: up, up, down

Inning 2:

Inning 3:

Situational Focus (pick one of the following to work on each workout): Count Maintenance: 0-0, 0-2 Smart, 1-1 & 1-2 Good, 2-2 Action, 2-0 & 3-2 Poor-Contact Situational Pitching: 1st & 3rd = operate down in the strike zone infield in = operate down in the strike zone sac bunt = throw through the barrel of the bat squeeze bunt = pitch-up (Set=11-16 / Total=40-45)

OFF-SPEED COMMAND BULLPEN OR FLATGROUND BULLPEN Directions: 75% of pitches should be thrown out of the stretch (the most important pitches in most games are) take breaks between innings to simulate pitching at game speed (goal should be <12 pitches per inning) # Pitches 15-Oct (Set=10-15 / Total=0) 3 3 3 3 3 (Set=15 / Total=15) 3 3 3 (Set=9 / Total=24) 11-16 Pitch Step Behind's CH BB FB/BB/CH FB/BB/CH FB/BB/CH FB/BB/BH FB/BB/BH FB/BB/BH Location/Combination

Warm-Up: Inning 1:

down / away away / back door / back knee Off Speed Engine: BB/CH, FB, FB Off Speed Sandwich: FB, BB/CH, FB Off Speed Trailer: FB, FB, BB/CH FB Engine: FB, BB/CH, BB/CH FB Sandwich: BB/CH, FB, BB/CH FB Trailer: BB/CH, BB/CH, FB

Inning 2:

Inning 3:

Situational Focus (pick one of the following to work on each workout): Count Maintenance: 0-0, 0-2 Smart, 1-1 & 1-2 Good, 2-2 Action, 2-0 & 3-2 Poor-Contact Situational Pitching: 1st & 3rd = operate down in the strike zone infield in = operate down in the strike zone sac bunt = throw through the barrel of the bat squeeze bunt = pitch-up (Set=11-16 / Total=35-40)