TIMBERLINE HIGH SCHOOL - BLAZER BASEBALL PLAYER DEVELOPMENT: WARM-UP / COOL-DOWN

GENERAL WARM-UP (5 minutes) Exercise Bicycle, Eliptical, Field, Track, OR Treadmill DYNAMIC WARM-UP (10 minuntes) Exercise Ankle Flips Arm Circles Reverse Arm Circles Shin Grabs Russian Walks Quad Walks A Skips Over & Under The Fence Backwards Open Hip Skip Lunge & Twist Workload: 3-5 minutes @ 50%-60%

Workload 30ft Down, 30 ft Back (perform exercise for 15 feet, then jog 15 feet) 30ft Down, 30 ft Back (perform exercise for 15 feet, then jog 15 feet) 30ft Down, 30 ft Back (perform exercise for 15 feet, then jog 15 feet) 30ft Down, 30 ft Back (perform exercise for 15 feet, then jog 15 feet) 30ft Down, 30 ft Back (perform exercise for 15 feet, then jog 15 feet) 30ft Down, 30 ft Back (perform exercise for 15 feet, then jog 15 feet) 30ft Down, 30 ft Back (perform exercise for 15 feet, then jog 15 feet) 30ft Down, 30 ft Back (perform exercise for 15 feet, then jog 15 feet) 30ft Down, 30 ft Back (perform exercise for 15 feet, then jog 15 feet) 30ft Down, 30 ft Back (perform exercise for 15 feet, then jog 15 feet)

FULL BODY FUNCTIONAL WARM-UP (10 minutes) Exercise Knees 3 Deep: Forward & Back, Side to Side, Circles L&R, Figure 8 Leg Press: Toes Forward, Toes Out, Toes In Mule Kicks: Toes Straight, Toes Out, Toes In Front Leg Swings (Side to Side): Toes Straight, Toes Out, Toes In Power Pyramid Stretch Arm Circles: Small to Big, Forward & Back Arm Swings: Standing & Bent Over Shoulder Shrugs: Up, Back, Forward, SwingUp, SwingBack, SwingForward Circular Arm Raises: Palms, Thumbs, Pinkies, Back of the Hands Flex T's: Side to Side, Circle Forward, Circle Back, Figure 8's LACTIC FLUSH COOL-DOWN (5 minutes) Exercise Foul Pole Walk -OR- Track Walk -OR- Field Walk

Workload 3 reps each 3 reps each 3 reps each 3 reps each 30 second holds each position 9 reps each 9 reps each 3 reps each 3 reps each 3 reps each

Workload 5-10 minutes @ 40-60%

FLEXIBLITIY PROGRAM (STATIC STRETCH) COOL-DOWN (10 minutes) Exercise Workload Quad Stretch 30 second holds each leg/position Modified Hurdler Stretch 30 second holds each leg/position Spinal Twist / Pretzel Stretch 30 second holds each leg/position Hug-Knee Stretch 30 second holds each leg/position Figure 4 / Hip Flexor Stretch 30 second holds each leg/position Power Pyramid Stretch 30 second holds each leg/position Calf Stretch 30 second holds each leg/position Chicken Wing Triceps Stretch 30 second holds each leg/position Cross Arm In Front Of Chest Stretch 30 second holds each leg/position Arm Behind Back Thumbs-Up Partner Stretch 30 second holds each leg/position Arm Behind Back, Thumbs-Down Partner Stretch 30 second holds each leg/position Internal & External Partner Stretch 30 second holds each leg/position