DAY 4 — UPPER BODY WORKOUT, SKREWBALL WARM UP AND LONG TOSS

← Back to Baseball — Ages 11-14

EXERCISES

Simulated throws
Reverse throws
External abductions
Exterior 90 degree rotations
Y/T raises
Reverse wrist curls
Pushups
Inverted rows

VIDEOS

SKREWBALL

SIMULATED THROWS

1 set

REVERSE THROWS

1 set

EXTERNAL ABDUCTIONS

1 set

EXTERIOR 90 DEGREE ROTATIONS

1 set

Y/T RAISES

1 set

REVERSE WRIST CURLS

BODYWEIGHT

PUSHUPS

2 sets of 8-12 reps

INVERTED ROWS

2 sets of 8-12 reps

Long toss non game day: Short toss 10-15 throws, Medium toss 10-12 throws, Long toss 5-10 throws
Long toss game day: Short toss 10-12 throws, Medium toss 8-10 throws, Long toss 5-7 throws