Dynamic Warmup(Click Here)

( Provided by Christian Ballard/Tyler Skovron our Performance Team – TPA )

Body:(Click Here)

( Provided by Tyler Skovron/Christian Ballard our Performance Team – TPA )

Running:

( Provided by Christian Ballard/Tyler Skovron our Performance Team – TPA )

30 yd build up
(4 @ 60%, 4 @ 70%, 4 @ 80%, 4 @ 90%)

30 yd sprint
(6 @ 100% with 2 min rest between)

20 yd sprint
(6 @ 100% with 90 sec rest between)

10 yd sprint
(6 @ 100% with 60 sec rest between)

Catchers:

Wall sits 3-4 times @ 1 min each daily

Duck walk/side shuffle 2-3 @ 15 yds (Click Here)

Outfielders

– Throwing Program –

Warm up

Slowly work up to:

3 Min @ 90 Ft

3 Min @ 120 Ft

5 Min @ 180 Ft

4 Min @ Long Toss