14U HOMEWORK

Week of 01/27/2008
"TRAIN HARD, PLAY HARD !"

Conditioning exercises and drills should be done every day if possible or at the very least every other day.

Core Conditioning

Neck Twists- (5X side-to-side followed by 5X up/down)
Shoulder Shrugs- (10X each direction forward/backward)
Small arm circles- (10X each direction forward/backward)
Large arm circles- (10X each direction forward/backward)
Trunk Twists (side to side) 15X
Air Squats- 15X (last five HOLD for 5 seconds each)
Pushups- 25X
Situps- 40X

Wrist Pullups- start with three repetitions (lower weight all the way up/down equals one repetition) and build up to 6X by mid-January



Shoulder(Rotator Cuff) JOBE Exercises
These exercises should only be done every other day with or w/o light weights

Front raises- 10X (hands at side of body with thumbs facing in. Bring hands straight forward and up to shoulder height, pause for 3 seconds bring back down)

Lateral raises- 10X (hands at side with palms facing in. Lift arms away from body to shoulder height, pause for 3 seconds and bring back down)

Reverse Fly- 10X bend forward at waist till back is parallel to the floor, hands at side with palms facing in. Lift arms away from body to shoulder height, pause for 3 seconds and bring back down)


Practice 4-seam grip
Practice proper grip by exchanging ball from glove hand to throwing hand achieving proper 4-seam grip as you take hand back to throw. Repeat 20X.

Practice Swing Mechanics
Break swing down into:
LOAD
STEP
START-SWING
HANDS-TO-BALL
CONTACT-THROUGH-THE-BALL
FINISH-HIGH
(Watch yourself in mirror if possible, remember to be balanced at 50/50)

Dry Swings
Using proper mechanics as per slide presentation:
15 swings both hands
15 swings upper hand
15 swings bottom hand
15 swings both hands


Review TEAM BULLPEN section on website
Review INFIELD-PLAY Handout