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Infrequent practices won’t get you as good as you can be. Some smart strength and conditioning sessions are key for your athletic development no matter what level you’re at. Here is an at home workout focused on what you need for your sport. Try performing it once or twice a week, just not on days before a tough practice. Enjoy!!!

Exercise 1: Plank Matrix (left side plank, right side plank, front plank)

Purpose: these movements will build the front and side of your core as well as your outer hips, all of which are key for stability and hitting power

Sets and Reps: perform each in a row for 10 to 30 seconds based on your ability for 3 sets, rest 30 seconds between sets

Exercise 2: Bear Crawl Shuffle

Purpose: this will mimic having to get low to scoop up or crawl quickly to a ball in the field. It will prepare your hips, wrists, shoulders and feet for the impacts and motion

Sets and Reps: 3 sets of 20 seconds of a controlled pace forward and backward three to five feet.

Exercise 3: Explosive Split Squats

Purpose: being able to operate out of this lunged stance will transfer well to athletic feats such as running to the base or taking off after a hit ball

Sets and Reps: 3 sets of 6 very explosive reps each leg, resting 30 seconds between sets

Exercise 4: Stepping Side Lunges

Purpose: these will develop hip power for hitting and propulsion in the field

Sets and Reps: 3 sets of 6 explosive repetitions per side, 30 seconds rest in between sets.

Want a more personalized workout program using the equipment and facilities you have available? Cane and Able Fitness does remote coaching! Check out our website to sign up!

Exercise Explanation Video Link:

If you have any questions regarding this program or the exercises, make sure to reach out!!!

You can find all our contact information on our website!

Beep Ball At Home Workout
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