This is day 2 of our off season baseball program. In order to increase the size of the pictures I'm posting a day at a time.
This day will probably require more explanation than the lower body day.
Again we are including an FMS test in the first block. This allows us to use week 1 to get our FMS done and to pick up any big red flags.
Lying Band T is simply a band T down lying on the back on the floor. One way we have been able to eliminate compensation is by simply lying on the floor. It is very easy for both T's and hip flexion to keep core and rib position.
Internal and external rotation are done with tubing at 90/90. Some coaches might find this to be a bit old school but, baseball players love rotator cuff work and, have come to expect it. I dont see any problem with strengthening internal rotators in isolation this way. Phase 1 has lots of isolation
Hips are isolated in flexion and adduction in phase 1 also.
Our baseball guys are also the only ones that get direct arm work with bicep and tricep supersets. The tricep is an important part of the acceleration chain in throwing while the elbow flexors are key decelerators.
As a quick aside, I would use this program for football quarterbacks also. If I had to do the college football thing again I would train quarterbacks like baseball players as they are throwers.