DAY 1 — SKREWBALL WARM UP, UPPER BODY AND LONG TOSS

← Back to Softball — Ages 11-14

EXERCISES

Simulated throws
Reverse throws
Exterior 90 degree rotation
Interior 90 degree rotations
Around the worlds
Side/lateral raises
Pushups
Inverted rows
Plank

VIDEOS

SKREWBALL

SIMULATED THROWS

1 set

REVERSE THROWS

1 set

EXTERIOR 90 DEGREE ROTATION

1 set

INTERIOR 90 DEGREE ROTATIONS

1 set

AROUND THE WORLDS

SIDE/LATERAL RAISES

BODYWEIGHT

PUSHUPS

2 sets of 8-12 reps

INVERTED ROWS

2 sets of 8-12 reps

CORE

PLANK

2 sets of 30 seconds

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