DAY 6 — SKREWBALL WARM UP, CORE WORKOUT, AND LONG TOSS

← Back to Softball — Ages 11-14

EXERCISES

Simulated throws
Reverse throws
Exterior 90 degree rotations
Side/lateral raises
Front raises
Y/T raises
Plank
Side plank
Dead bugs

VIDEOS

SKREWBALL

SIMULATED THROWS

1 set

REVERSE THROWS

1 set

EXTERIOR 90 DEGREE ROTATIONS

1 set

SIDE/LATERAL RAISES

1 set

FRONT RAISES

1 set

Y/T RAISES

CORE

PLANK

2 sets of 30 seconds

SIDE PLANK

2 sets of 30 seconds each side

DEAD BUGS

2 sets of 6-10 each side

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