Hey Harebone....at this point it might be better for me to post a video first. I will let everyone be the judge and pick apart his delivery. We do medicine ball slams and medicine ball squat/jumps. He then does push ups and pull ups. We alter the volume and sets to always mix it up. It's a topic that hasn't really had a lot of research done on it so I hope what we're doing protects him. Another topic that I've been looking to have answered is if a kid sets down the glove and picks up a football for three to four months, when should the clock start ticking on rest? I am always hoping to gain more insight. We will learn early what his arm feels like. I know last years off-season training made him feel bullet-proof. So if a change is needed we'll alter what is done next year.
planks or supermans
push ups or military press/band work
seated box jumps
No baseball at this time.
Starting the week before Christmas we moved into a "maintenance phase" with just the push/pull ups and M/B work. We hit two rounds from each side of the plate and that's it. We will continue that until we get outside. Stack really emphasized the scap work so I have thought doing the band program during season should be good.
What would you suggest doing differently? The kid really enjoys the physical activity and his teammates will come over from time to time to join in. All the kids enjoy it. But he still gets a ton of down time. His work outs last about 45-50 minutes.