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Here is a sample recommendation for some off-season work to help you keep your skills in great form. In order to give you the edge over your competition.
Skill Development
Throwing during the off-season
Three times per week throw off mound 10 to 15 minutes
Proper throwing mechanics (Click here for info on mechanics)
Keep location of pitches down
Velocity and intensity 75 to 80 percent
Every third outing finish 95 to 100 percent velocity
Pitchers' fielding practice
Pickup drills Cover first base throws to second base
Field bunts and throw to first base and third base sides
Throws to first inside of bag
Pickoff moves (Click here for info on pickoff moves)
First base
Second base
Multiple runners on base
Bunting practice (Click here for info on bunting practice)
Once a week practice the following:
Down first
Down third
Squeeze
Partaking in other sports is very important in the development of a well-rounded athlete. By participating in other sports, you will maintain and gain in muscle development, maintain and gain in cardiovascular development, and maintain and gain in flexibility.
Muscle Development*
Stamina
Three times per week
High repetitions (15 to 25)
Three to five sets
50 percent of maximum or less, depending on body part
Strength
Two times per weekB
Low repetitions (3 to 10)
One to three sets
60 to 75 percent of maximum
Cardiovascular Improvement
Run minimum of 20 minutes, three to five times per week
Or swim three to five times per week
Or bike three to five times per week Minimum heart rate of 120 beats per minute
*Avoid bench press for baseball
Flexibility
Quadriceps and hamstring stretch
Low back and abdominal stretch
Shoulder stretch internal/external rotation
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