I don't have any practices on weeknights, just weekends right now, so I just lift after school then just hit off the tee in the basement and throw grounders off the wall.
Most of the time I just take 100 cuts of the tee (middle low, outside high,etc), and 100 grounders off the wall. But I never really feel "worked" after it.
So I came up with a new tee routine. I tried it out tonight and I felt really worked. Here it is:
Weeknight Tee Routine
1.) Stretch
Begin
2.) 25 Cuts Warmup
1.) 10 Regular
2.) 10 Step & Freeze
3.) 5 Load Simulation
4.) Wrist Rolls X2
3.) 25 Cuts Middle Low
1.) Wrist Rolls X2
4.) 25 Cuts Outside Low
1.) Wrist Rolls X2
5.) 25 Cuts Inside Low
1.) Wrist Rolls X2
Break #1: 5 Minutes
1.) 25 Cuts Middle Medium
1.) Wrist Rolls X2
2.) 25 Cuts Outside Medium
1.) Wrist Rolls X2
3.) 25 Cuts Inside Medium
1.) Wrist Rolls X2
Break #2: 5 Minutes
1.) 25 Cuts Middle High
1.) Wrist Rolls X2
2.) 25 Cuts Outside High
1.) Wrist Rolls X2
3.) 25 Cuts Inside High
1.) Wrist Rolls X2
Break #3: 5 Minutes
1.) 25 Cuts Choose Pitch
1.) Wrist Rolls X2
2.) 25 Cuts Choose Pitch
1.) Wrist Rolls X2
Finish
For any who don't know what wrist rolls are. You take a wood pole about 16" and drill a whole in the middle and tie a rope about 36" with a weight at the end. To do it you hold your arms out straight and roll it forward using your hands then back down, that would be one. Then you would roll it up backwards and that would be 2 I use a five pound weight.
At the end I choose the pitches I feel I need to work on the most.
Feel free to critique and ask questions.
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