01022010

joe and i did a workout down at cleveland high school from 1:30 to 3pm today. here's what we did:

throwing for 30 minutes:

short throws for 15 and long hucks for 15. both of us threw up wind and down wind on the hucks and we threw crosswind for the short throws.

15 minutes of plyos (20 yards):

very slow lunges with twists.
side lunges.
inchworm.
walk on heels.
walk on toes.
side shuffle.
backwards 15 yards, turn and go. stop on the line. x4
high knees. x2
butt-kickers. x2
jerry rice. x2
skipping. x2

15 minutes of speed ladder finishing with six yard sprint and stop on the line:

single steps. x2
side shuffle. x2
every other side shuffle. x2
one-footed hops. each foot x1
two-footed hops.
tango. x2
backwards tango. x2

15 minutes of sprints:

4x30 yd flying sprints (15 yd jog, 15 yd sprint) stop on the line.
4x20 yd sprints starting on the ground. stop on the line.
4x40 yd sprints running through the line.

15 minutes of focused throwing at 20 yards distance with cross wind:

15 OI BH to right shoulder.
15 IO BH to left shoulder.
15 OI FH to left shoulder.
15 IO FH to right shoulder.

switch sides.

15 OI BH to right shoulder.
15 IO BH to left shoulder.
15 OI FH to left shoulder.
15 IO FH to right shoulder.

joe had two drops and two throwaways. i had one drop.

4x15 push-ups with 1 minute rest between sets.