8 th Grade Jr. Chiefs Baseball.  Stretching - (2 cones - 15 yards apart) 1.Light jog 2 reps back and forth 2.Walk on toes while swinging arms in a circle,

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8 th Grade Jr. Chiefs Baseball

 Stretching - (2 cones - 15 yards apart) 1.Light jog 2 reps back and forth 2.Walk on toes while swinging arms in a circle, backwards return 3.Shuffle on toes while swinging arms in a jumping jack motion. Turn 180 degrees and return. 4.Butt-Kickers – Kick your own butt 5.Frankenstein – Kick right foot to left hand and vice versa 6.Lunge to cone and jog backwards back.

 Row ( tube eye level, 10 Reps) ◦ Hold cords with arms extended. Pull cords toward chest while pinching shoulder blades together.  Reverse Fly ( tube eye level, 10 Reps) ◦ Hold cords so that thumbs face the sky and arms are extended in front of the body. Pinch shoulders together until arms are extended slightly behind shoulders.  Punch Plus ( tube eye level, 10 Reps) ◦ With cords behind you, punch one arm at a time as far as you can focusing on extending shoulder.  Front 90/90 (tube knee level, 10 Reps) ◦ With elbows slightly bent and cords in front, pull back until hands are directly vertical above elbows. This creates a 90 o from shoulder to hands and a 90 o angle from waist to elbow

 Scaption ( tube knee level, 10 reps) ◦ With arms extended, grasp cords behind your back next to your back pockets. Slowly lift arms forward at 45 0 from your body. Stop motion at shoulder height.  Incline ( tube Knee level, 10 Reps) ◦ Hold handles next to shoulders so the cord is resting on forearms. Press arms up and forward forcing your shoulders forward as far as possible.  Victory ( tube knee level, 10 Reps) ◦ With arms extended, lift the cords vertically until arms are directly overhead. Similar to putting arms up for a celebration.

All exercises should be completed with a partner alternating throws 10 Reps 1. Slams with Hip Sink ◦ Throw the ball as hard as possible into the ground by rotating the ball overhead and driving the hips down with the ball 2. Chest Pass ◦ Pass the ball back and forth as if it were a basketball. Emphasize the use of the hips. 3. Granny Throw ◦ From the squat position, throw the ball as high as possible using an explosive motion 4. Rotational Throw ◦ Rotate trunk from left to right while holding the ball at waist level. After 10 throws, change directions and repeat.

1.3 X 100 yards Jog back 2.3 X 60 yards Jog back 3.3 X 30 yards Jog back 4.3 X 15 yards Cool down ( Walk, Stretch)