Glory Adkins Weekly Expectations for Individual Workout
J-Bands - 12 exercises Minimum 5 sessions a week
CARDIO/YOGA:
3 times a week for a minimum of 30 mins: Cardio or Yoga
3 times a week Ladder Work/Agility training 10+ drills for 30 Mins - ONLINE VIDEO <<--- CLICK HERE
2 times a week 1 mile run. Track or treadmill/stepper
- Your goal is to build an endurance base, not to become an elite marathon runner. Do over do aerobics. Focus on building a solid base of aerobic endurance early in the off-season and later (2-3 months before the season), focus on building speed by doing sprints instead.
- Use the speed ladder. The speed ladder is a wonderful tool to do conditioning and develop foot quickness, speed, and agility. Much better than distance running.
- Do intervals. When doing training your energy system, try to work by intervals instead of long, steady-state “cardio” sessions. Here is an example of interval work: 1 minute very hard followed by 1 minute easy repeated 10 times. Interval work takes less time and builds up your capacity to recover from more intense efforts.
- If you need to lose weight, focus on aerobics a little more. Try working out in the morning. You should focus on losing weight during the off-season by doing extra aerobic work. It is not recommended to try to lose weight during the competitive season as you will often also lose strength, speed, and power.
Long Toss
Minimum 3 times a week. Do bands before the long toss.
- First set: 15-20 balls. Throw as high as you can throw it, it’s like throwing fly balls to an outfielder,
- Second set: Throw from 200” like CF to home. One 12’ hop to receiver or direct on the line.
Pitchers
3 times a week minimum: work spins 3 best pitches + change
2 Bullpens a week. minimum 3 innings x 3 batters each inning
Minimum 2 pitching lesson with pitching coach per month
minimum 2 times a week - Long Toss - LINK
AGL record 1 bullpen a week. Send to Coach Jack
Catchers
Do bands before
2-3 times a week 20 mins of blocking drills,
2-3 times a week 20 mins of framing drills.
3 x week throw downs to 2B, 1B and 3B.
Minmum 10 throws each bag.
All hitters
Minimum 1 hitting lesson with hitting coach per month
AGL record 1 bullpen a week. Send to Coach Jack
Minimum 30 mins of hitting 4 times a week.
Best hitters hit EVERYDAY
- Tee work 75 cuts every day
- Place the tee in spots you struggled with the past tournament.
- 10-15 of these off tee everyday.
- 20 meatball tee spots, 2-0, 3-1 pitch simulation.
- These swings are come out of your shoes and hit it 250.
- Live front toss on a field 2-3 times a week. 25 cuts
- Tee work on a field 2-3 times a week.
- Work on low and out drive ball opposite field.
- Work on high and out drive ball opposite field.
- Work on low and in drive ball left field.
- Work on high and in drive ball left field.
EQUIPMENT NEEDED:
Jaeger Band
Agility Ladder
Journal for tracking workouts and goals.