Friday, November 18, 2005

Using the NPA Model

Omaha Central Baseball
Eight Daily Pitching Areas



1. Dynamic Flexibility Exercises
· Cross Arm Pitching Rotation (Monday)
· Glove Arm Positioning Drill (Tuesday)
· Equal/Opposite Check Drill (Wednesday)
· Flat Back Drill with Throwing Elbow (Thursday)
· #3 Point Check Drill (Friday)

2. Joint Stabilization Exercises
· Arm Circles (Monday)
· Arm’s Range of Motion with Bat (Tuesday)
· Arm Resistance Exercises with Bat (Wednesday)
· Shoulder Blade Pinches (Thursday)
· Backwards “L” Resistance (Friday)

3. Core Stabilization Exercises
· Crunches (variations) (Monday)
· Leg Lifts with Flutter (Tuesday)
· Medicine Ball (Wednesday)
· Prone Position (on belly) (Thursday)
· Leg Crunches (Friday)

4. Functional Weight Training Exercises
· Stretch Cords (Monday)
· Medicine Balls (Tuesday)
· 3 ½ LBS. Dumbbells (Wednesday)
· Pushups (Thursday)
· Wrist Weights (Friday)

5. Anaerobic Training Exercises
· Distance Running (Monday)
· Sprint Running (Tuesday)
· Jumping Rope (Wednesday)
· Plyometrics Drop Hat (Thursday)
· Aerobics (Hip Turns, JJ, Jumps) (Friday)

6. Mechanic Pitching Drills
· Total Body Towel Drill (Monday)
· Cross Legged Throwing Drill (Tuesday)
· Torque Towel Drill (Wednesday)
· Two Knee Throwing Bullpen (Thursday)
· Gloved Towel Drill (Friday)

7. Pickoffs
· To 1st (Monday)
· To 2nd (Tuesday)
· To 3rd (Wednesday)
· Pitchouts (Thursday)
· Pickoffs (variation) (Friday)

8. Fielding
· Fielding Fundamentals (Monday)
· GB to 1st (Tuesday)
· GB on Double Play (Wednesday)
· GB Home-1st (Thursday)
· Bunt Plays (Friday)

Each station should place (5) minutes for a total of 40 minutes



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