15-18 year old sample program -simple version day 1 day 2 day 3 day 4 day 5 day 6 day 7 1 interval no throwing interval no throwing 2 interval no throwing interval flat ground no throwing interval The importance of employing a summer conditioning program for baseball is critical for the prevention of injuries. Scientifically based programs will get you into the best shape possible for the upcoming season. The following program will help you get into shape for the fall and spring seasons, and with a little luck will keep you injury free. Proper arm care is vital if becoming a top level pitcher is a goal. This manual is a throwing program. I strongly suggest pitchers taking at least 10-12 weeks off after your season is over to give your arm time to heal and give you time to focus on your overall strength. Throwing a baseball over hand is a very un- natural movement for the body. Rogue Baseball's Year-Round Throwing Program is designed to educate and guide players through what they need to be doing all year long to keep their body healthy and prepared while increasing velocity, command, and their overall pitching arsenal. Based on info from the athlete's initial assessment, mechanics, deficiencies, schedule and 10 Week Throwing Program for 13-15 Year Olds If tryouts are March 1st, count backwards 10 weeks and start the program there. Move days forward or back a day or two to make it fit into your schedule. Complete the J-Band routine BEFORE & AFTER each workday for the duration of the program. Slowly increase number of reps as the weeks progress. Proper arm care is vital if becoming a top level pitcher is a goal. This manual is a throwing program. I strongly suggest pitchers taking at least 10-12 weeks off after your season is over to give your arm time to heal and give you time to focus on your overall strength. Throwing a baseball over hand is a very un-natural movement for the body. Hitting Plyo Quality of Contact Program Commonly referred to as "flips", the flipper stands behind an L-Screen 12-15 feet directly in front of home plate, tossing the plyo underhand, and into the strike zone Doing it Well: hitter hits a line drive up the middle, and the plyo keeps its shape as it flies through the air Common Mistakes: the hitter will cut or slice through the plyo, making The results are fast and most of all the progress works. The arm strengthening that takes place and velocity creation is truly unbelievable. Everyone needs this program, its arm care; arm strength and arm speed all in one and is something everyone who is looking to play at the next level should do. T. McGurn, Age 24 Independent Player The 3X Mechanics Guides and the 3X Drills will help you diagnose and develop the 100mph pitching biomechanics. Move to Step #2 if your body is restricting you from implementing the 100mph biomechanics. Step #1 Develop Elite Mechanics Step #1 Develop Elite MechanicsStep #2 Develop Elite Athleticism Step #3 Develop Repeatability 3X Testimonials Next, we have training in the early pre-season when your goal is to develop maximum strength. Here's how your workout program in the early pre-season should be built: Duration: 6 weeks. Load: 80-90% of your 1-rep max. Repetitions: 4-8. Sets: 3-5. Days per week: 3, with at least one day of rest between sessions. Driveline Hitting PlyoCare (or "hitting plyos") balls help athletes evaluate their swing path and give instant feedback on the quality of their contact. The sligh