TUSTIN BASEBALL
Championships: CIF 1993/ League 1986,1989,1990,1991,1992,1994,1995, 2000, 2002
Mike Schwabe ’80 Tigers-Mark Grace ’82 Cubs-Dave Staton ’85 Padres-Ted Wieczorek ’89 Astros-Shawn Green ’91 Dodgers-Zach Elliot ’92
Phillies-Derek Baker ’94 Rangers-Heath Bell ’96 Padres-Chad Chop ’98 Expos-Richard Lane ’99 Expos-Travis Harrison ’11 Twins
Tradition, Integrity, Leadership, Loyalty, Excellence, Respect, Service
2015 Summer Off Season Workout Program
www.tillerbaseball.com
Tustin HS 1171 El Camino Real Tustin CA 92780
www.tillerbaseball.com
TUSTIN BASEBALL
Championships: CIF 1993/ League 1986,1989,1990,1991,1992,1994,1995, 2000, 2002
Mike Schwabe ’80 Tigers-Mark Grace ’82 Cubs-Dave Staton ’85 Padres-Ted Wieczorek ’89 Astros-Shawn Green ’91 Dodgers-Zach Elliot ’92
Phillies-Derek Baker ’94 Rangers-Heath Bell ’96 Padres-Chad Chop ’98 Expos-Richard Lane ’99 Expos-Travis Harrison ’11 Twins
Tradition, Integrity, Leadership, Loyalty, Excellence, Respect, Service
Notes:
www.tillerbaseball.com
Tustin HS 1171 El Camino Real Tustin CA 92780
www.tillerbaseball.com
TUSTIN BASEBALL
Championships: CIF 1993/ League 1986,1989,1990,1991,1992,1994,1995, 2000, 2002
Mike Schwabe ’80 Tigers-Mark Grace ’82 Cubs-Dave Staton ’85 Padres-Ted Wieczorek ’89 Astros-Shawn Green ’91 Dodgers-Zach Elliot ’92
Phillies-Derek Baker ’94 Rangers-Heath Bell ’96 Padres-Chad Chop ’98 Expos-Richard Lane ’99 Expos-Travis Harrison ’11 Twins
Tradition, Integrity, Leadership, Loyalty, Excellence, Respect, Service
All exercises should be done with a sport cord (2X A WEEK) W/Throwing Program
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Low Rows – 2 sets of 12
o Relax upper traps and keep arms straight for the entire exercise
Internal and External rotation with shoulder at 90 degrees – 2 sets of 10
o Internal rotation: face away from anchor point and begin exercise at neutral. Maintain 90
degrees of shoulder abduction and relax upper traps
o External rotation: facing the anchor point, begin exercise in internal rotation. Maintain 90
degrees of shoulder abduction and relax upper traps
D2 diagonal pattern (pulling sword out of pocket) – 2 sets of 10
o Begin with thumb in pocket and slowly rotate as though you are pulling a sword out of
your pocket. End with thumb facing behind. Keep elbow straight throughout the
exercise. The anchor point of the sport cord should be around the level of your knee or
calf.
o To do this exercise in reverse, begin with the anchor point of the sport cord high and
end with the exercise with thumb in pocket. Keep elbow straight throughout the
exercise.
Chops (high to low and low to high) – 2 sets of 12
o When going high to low, these exercises should mimic your batting technique. Place the
anchor point high (put your arm straight up in the air and the sport cord should be at the
same level as your hand). Keep elbows straight throughout entire exercise.
o When going low to high, place anchor point low (around knee or calf level). Keep
elbows straight throughout entire exercise.
90-90 rotation – 2 sets of 12
o The anchor point of the sport cord should be at elbow level. Begin exercise facing the
anchor point. Elbow should be at 90 degrees of abduction and elbow should be bent at
90 degrees for the entire exercise. Feet must be shoulder width apart for the entire
exercise. If right hand is in the sport cord, left foot should stay in place while right foot
pivots backwards and hips are opened up. Do not let shoulder fall and keep elbow bent
at 90 degrees at all times. Keep shoulder in neutral as well and don’t let arm fall into
internal or external rotation. Repeat on both arms.
o Repeat the exercise facing away from the anchor point. If right hand is holding the sport
cord, left foot should stay planted while right foot pivots forward and back. Remember to
not let shoulder fall or arm fall into internal or external rotation.
Y’s, T’s, W’s – 2 sets of 12 of each
o Y’s: Thumbs should face backwards. Focus on relaxing the upper traps and squeezing
shoulder blades back.
o T’s: Thumbs also facing backwards. Keep upper traps relaxed and squeeze shoulder
blades back.
o W’s: Palms facing the ground, shoulder and elbows at 90 degrees, relax upper traps
and squeeze shoulder blades back.
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Tustin HS 1171 El Camino Real Tustin CA 92780
www.tillerbaseball.com
TUSTIN BASEBALL
Championships: CIF 1993/ League 1986,1989,1990,1991,1992,1994,1995, 2000, 2002
Mike Schwabe ’80 Tigers-Mark Grace ’82 Cubs-Dave Staton ’85 Padres-Ted Wieczorek ’89 Astros-Shawn Green ’91 Dodgers-Zach Elliot ’92
Phillies-Derek Baker ’94 Rangers-Heath Bell ’96 Padres-Chad Chop ’98 Expos-Richard Lane ’99 Expos-Travis Harrison ’11 Twins
Tradition, Integrity, Leadership, Loyalty, Excellence, Respect, Service
Pitchers: These exercises should be done w/free weights (Between 3 & 5 lbs)
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Wrist flexion and extension – 3 sets of 10 of each
o Start exercise seated with arm on table. Hand should be off the table while holding
weight. For flexion, begin with palm facing up and wrist in neutral. Hold weight in hand
and then flex wrist up. For extension, palm is facing toward the ground. Hold weight and
then extend wrist up.
Wrist pronation and supination – 3 sets of 10
o Start exercise seated with arm on table and hand off table. For pronation, begin with
weight in hand and palm facing up. Rotate wrist until palm is facing down. For
supination, begin with palm facing down and rotate wrist until palm is facing up. Refer to
pictures below.
All Players: This Warm-up Should be done (2X A WEEK) W/Strength Phase
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Ground Work
o Back Bridge (Middle/Right/Left) x
10
o Floor Wipers x 10 Each Side
o Bretzel (10 sec hold)
o Piriformis Kick Backs x 10 Each
Leg
Joint Integrity
o Scap Pinches (FB/CB/CH) x 10
each
o Plank Pinches (Palms Down,
Thumbs Up, Palms Up, X-Cross)
o 1/4 Turn, 1/2 Turn, Full Turn
o Pick Up Pinch (FB/CB/CH)
o Flat Back Pinch (FB/CB/CH)
Ab Work
o Circles (Left/Right/Middle) x 15
o Jackknives x 10/10/10
o Seated Rotations x 50
o Toe Touches x 30
o Supermans (Both Arms/Legs,
Right Arm/Left Leg, Left
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Arm/Right Leg, Right Arm/Right
Leg, Left Arm/Left Leg)
Lunge Sequence
o Forward x 10/10
o Backward x 10/10
o Lateral x 10/10
o Cross-Behind x 10/10
Shoulder Sequence
o Overhead (FB/CB/CH) x 10/10/10
o Forward Pinch (FB/CB/CH) x
10/10/10
o Thumbs Up, Thumbs Down,
Thumbs Up/Down, Thumbs
Down/Up x 10/10/10/10
o External Rotation (FB/CB/CH) x
15/15/15
o Big Circles x 10
o Scarecrows (FB/CB/CH) x
10/10/10
o Bent Over Pinch x 10
o Little Circles x 5 in/5 out
Tustin HS 1171 El Camino Real Tustin CA 92780
www.tillerbaseball.com
TUSTIN BASEBALL
Championships: CIF 1993/ League 1986,1989,1990,1991,1992,1994,1995, 2000, 2002
Mike Schwabe ’80 Tigers-Mark Grace ’82 Cubs-Dave Staton ’85 Padres-Ted Wieczorek ’89 Astros-Shawn Green ’91 Dodgers-Zach Elliot ’92
Phillies-Derek Baker ’94 Rangers-Heath Bell ’96 Padres-Chad Chop ’98 Expos-Richard Lane ’99 Expos-Travis Harrison ’11 Twins
Tradition, Integrity, Leadership, Loyalty, Excellence, Respect, Service
All Players: Speed Work (Complete 2 Workouts weekly)
 All Workouts Are on the Track
 Rest as needed in between sets
 Workout 1
o Push up start 60's x 6
o Mountain Climber Starts x 6
 Workout 2 (30yd Sets)
o Sprint/backpedal back x 8
o Shuffle/Carioca back x 8
 Workout 3 (Big 3's x 2)
o Sprint 100m/walk 100m
o Sprint 200m/walk 100m
o Sprint 300m/walk 100m
o Sprint 400m
 Workout #4
o 400m Forward/400m backpedal x
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2
Workout #5
o Sprint the straights (100m)/Walk
the Corners (100m) x 4
Workout #6 (10yd/20yd/30yd)
o Sprint forward/backpedal back x
8
Workout #7 (20yd/30yd/40yd)
o Leapfrog forward/backward bear
crawl back x 2 @ each distance
Workout #8
(100yd/80yd/60yd/40yd/20yd)
o sprints x 2 @ each distance
All Players: All Exercises should be done on days that you are getting in Baseball Work
Footwork- Monday’s & Wednesday’s
 Cone Work
o Four Corner Drills
i.
Sprint, Shuffle, Back
Pedal, Shuffle
ii.
Sprints, Karaoke, Back
Pedal, Karaoke
iii.
Diagonal Sprints
 Ladder
o DBL Leg Hop Up/Back
o Single Leg Hop Up/Back
o
Corework- Tuesday’s & Thursday’s
 Plyo Balls
o Roll & Chase 90ft Up/Back (4x)
o Side to Side/Back to Back
Partner Pass 30secs (4x)
o Overhead/Back to Back Partner
Pass 30secs (4x)
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Ladder Continued
o Alternate Tap Up/Back
o Sideway Tap Up/Back
o Sideways Crossover Up/Back
Jump Rope
o Double Leg 30secs (4x)
o Double Leg Side to Side 30secs
(4x)
o Single Leg 15secs (alternate) 2x
o Siccor hop 30secs (4x)
o High Knee in Place 30secs (4x)
o Freestyle 30secs (4x)
o Thumb Down Chest Pass 10ft/
30secs (4x)
o Overhead Partner Pass
10ft/30secs (4x)
o Granny Partner Pass 10ft/30secs
(4x)
o Super Shot Partner Pass
10ft/30secs (4x)
Tustin HS 1171 El Camino Real Tustin CA 92780
www.tillerbaseball.com
TUSTIN BASEBALL
Championships: CIF 1993/ League 1986,1989,1990,1991,1992,1994,1995, 2000, 2002
Mike Schwabe ’80 Tigers-Mark Grace ’82 Cubs-Dave Staton ’85 Padres-Ted Wieczorek ’89 Astros-Shawn Green ’91 Dodgers-Zach Elliot ’92
Phillies-Derek Baker ’94 Rangers-Heath Bell ’96 Padres-Chad Chop ’98 Expos-Richard Lane ’99 Expos-Travis Harrison ’11 Twins
Tradition, Integrity, Leadership, Loyalty, Excellence, Respect, Service
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o
o
o
o
Plyo Balls Cont. Partner Work
o Lying Partner Push-Up (30secs)
2x
o Lying Over-Head Partner Pass
(30secs) 2x
o Lying Alternate Tap W/Partner
(30secs) 2x
o Cannon Ball Drop W/Partner
(30secs) 2x
Plyo Field Work Out- Field
o High Knees 90ft (up & back)
o Butt Kicks 90ft (up & back)
o Back Pedal 90ft (up & back)
o
o
o
o
Shuffle 90ft (up & back)
Slide and reach 90ft (up & back)
Karaoke 90ft (up & Back)
Single Leg Hops 60ft/ one-way
up and alternate back
Double Leg Hops 60ft (up &
Back)
Double Leg Hops Side to Side
(up & back)
Double Leg Hops Forward &
Back (up & back)
Power Skips 90ft (up & back)
Sample Work Week for All Players
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All Sets Are Many Rounds in 20 min
WO Consist of 2 or 3 Combined Sets
Don’t Do 2 WO’s in the Same Set
Set A
o 5 pull ups
o 10 push up
o 15 body weight squats
Set A REPS (21/18/15/12/9/6)
o Lunges (each leg)
o Plank Rotations (each side)
o Push Up
Set B (30 sec of)
o Overhead Plate Carry
o Burpees
o Bear Crawls
(Work for 30 sec & rest for 30)
Sect B (20 min of)
o Box Jumps x 7
o Med Ball Rotations x 14/14
o Pull Up Hold (Max Hold)
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Set C (7 Rounds of )
o 1 min Plank
o 1 min Jump Rope
o 10/10 Plate Rotations
Set C (5 rounds of)
o Pull up Holds (Max Hold)
o Push Ups (Max Reps)
o Jackknives x 10 right/10 left
Set D (1 round of )
o Pull ups x 30
o Push-ups x 60
o Squats x 90
o Toe Touches 120 right/120 left
o Complete all pull ups before
moving onto push ups and so
on......
Set D (7 Rounds of)
o Half Moons 5/5
o Cross Behind Lunge 10/10
o Mountain Climbers 15/15
o Med ball cir. 20 RT/20 LT/20 MD
Tustin HS 1171 El Camino Real Tustin CA 92780
www.tillerbaseball.com