Power Pitching Preparation

BaseballTrainingBlueprint.com
Coach Dan Huff, CSCS

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Power Pitching Preparation, Page 1

Warming Up To Throw

We Dont Throw To Warm-Up, We Warm-Up To Throw! If youve been around baseball for longer than a day and a half youve seen guys get the eld, grab their glove, & head out to start warming up by throwing. This is quite possibly the worst thing you can do for your arm. Instead of throwing to warm up, weve created this comprehensive warm-up program to make sure that your ballplayers bodies are completely ready to throw before they even think about picking up the ball. For more Done-For-You baseball specic training programs be sure to visit us at www.BaseballTrainingBlueprint.com.

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Power Pitching Preparation, Page 2

Self Message
Using The Stick roll out the knots deep in

your calf muscles.

Sit with the foam roller under your hamstrings. Roll from just above your knees to just below your glutes.

Place the roller under the side of your thigh a nd roll your IT Band from just above your knee to just below y our hip.

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Power Pitching Preparation, Page 3

Self Message Cont.

Lie face down with the roller under your quads. Roll from

just above the knee joint to just below your hip.

Sit on the roller with one leg . crossed at the opposite knee

Lean toward the leg that is n crossed. Using a small motio roll the glutes.

Lie with your u pper back on the roller. Tou ch your elbows togethe r. Roll your entire upper bac k.

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Power Pitching Preparation, Page 4

Stretching
Sit with your legs straight out in front. Lead with your chest

reaching down toward your toes to stretch your hamstrings.

Spread your legs wide and reach your chest down the

middle stretching your groin & inner hamstrings.

Place the botto ms of your fee t together. Use yo ur elbows to p ush down on your kn ees. Lean your chest forward to stretch you r groin.

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Power Pitching Preparation, Page 5

Stretching Cont.
Cross one ankle to the other knee. Press your

chest toward your shin to stretch your hip.

Lay on your side and hold your ankle behind your back stretching your quad.

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Power Pitching Preparation, Page 6

Muscular Activation
Sit your weight on your heels and lower your hips down to

the back. Gradually pick up speed as you progress.

Stride forward dropping your back knee to the ground. Keep

your upper body tall while ur pressing back up through yo front heel.

Starting with yo ur feet wide, dr op down into a deep lateral lunge keep ing your opposite le g straight and pointing your to es up. Repeat on the other side.

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Power Pitching Preparation, Page 7

Cone Drills
Shuffle from side to side touching the cones

with quick explosive bursts.

Moving your feet as quickly as possible, run the cones.

lateral figure 8s around

Explode laterally from cone to c one landing with you r outside leg an d touching the co ne with your ins ide hand. On landin g load your hips and keep your ches t elevated.

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Power Pitching Preparation, Page 8

Ladder Drills
Run the Icky SHuffle by stepping both feet into the

In-Out, In-In-Out

ladder and then stepping one foot out. The rhythm is In-

ws The Wide Icky Shuffle follo ar the same rhythm as the regul of Icky Shuffle with the goal covering as much distance as possible on each pass.

The Crossover step begins with outside foot ste pping into the la dder then both feet stepping out to the other side befo re repeating the same steps back to th e starting side.

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Power Pitching Preparation, Page 9

Ladder Drills Cont.

The Ali Shuffle is a simple switch-foot drill where you

quickly switch your feet in & out of the same box.

The Wide Ali Shuffle simply takes the same drill as above larger steps.

and uses more power to take

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Hurdle Drills
Lateral Running through the hurdl es landing both feet in between each

direction back to the start.

pairof hurdles. One one foot ste ps out on the end before reversing

Run Figure 8s around the hurdles with quick steps

driving forward, lateral, backward, lateral, & repeat.

Crossover Run through the hurdles steppin g into the first hurdle with you r outside leg. A t the end finish w ith a hockey s top before driving yo ur outside leg b ack into the hurdles .
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Crossover & Throw

Grab your Crossover Symmetry & follow either the Standard or Advanced

Program

Get your glove & ball and get down to the business of throwing!

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"Complete Workout Programs Delivered Weekly To Have Your Ballplayers Throwing More K's & Hitting More Jacks So That You Can Post More W's... And It's So Easy To Implement It Will Blow Your Mind!"

Here's all you have to do...

Step #1 - Get your BaseballTrainingBlueprint.com Membership Step #2 - Print the workouts that I give you each week Step #3 -Apply the methods you learn and... Step #4 - Start Winning More Games!

From: Dan Huff Northern, NJ Wednesday, 5:45 am Dear Soon To Be Strength & Conditioning Guru, With your permission, I want to give you access to a very powerful system that can build you a team of EXPLOSIVE ballplayers in record time. I've been using these methods since 1999 with amazing success.

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I've used these methods with JV, Varsity, College, & even Pro guys to take their game to the next level. The best part is... I've recorded every workout! I don't know about you - but knowing exactly what works is absolutely THRILLING, isn't it? Since my first workout with my first ballplayer I've been keeping track of what works and what doesn't. If it doesn't work, I get rid of it immediately and keep trying to improve of what does - creating a better workout every week! Anyone can blatantly copy this method. It will work amazingly well for almost any baseball player & team out there. If you already have a strength & conditioning program that you've developed from searching multiple different sites on the internet, your search is over! This is no joke. I will flat out GIVE YOU exactly what you need to do with your ballplayers every day of ever week - you read that correct - you will see how and WHY you need to do each exercise with a killer video training software that will blow your mind. You'll also get access to: Completely Customizable & Printable Worksheets to type in your ballplayers info so that they know you mean business. Our State-Of-The-Art exercise software which will allow you & your ballplayers to learn the exercises the way that suits you best - video, pictures, printouts, all with full written descriptions. Sets & Reps spelled out for you so your ballplayers know EXACTLY what they are doing everytime they set foot in the weight room. Access to our discussion forum to make sure that any question that you have gets answered! And much much more...

The secret BASEBALL TRAINING BLUEPRINT system MAKES any baseball player stronger & faster... bold claim I know, but once you see it in action - and once you experience the explosive power of your ballplayers - it is then you'll understand.
Many people have sold you on "advanced" baseball workout strategies,"pro training" programs, and other "super-duper" baseball workout info to sift through to create your own workouts in the end... BUT... www.BaseballTrainingBlueprint.com Power Pitching Preparation, Page 14

Most of those programs will take you months or YEARS to figure out. My strategy is different. It works for ANYONE. And it works TODAY. Just implement it - and the strength & power will come in at 3-10 times the normal rate. To tell you the honest truth, these workouts that you'll have instant access to...are worth many thousands of dollars. Here's the deal. I call this the baseball training blueprint because it is literally a step-by-step system completely done for you to have your ballplayers doing the workouts that they need to be doing right now. There is NO GUESS WORK. There is no figuring it out for YOURSELF. This program is a complete "Done-For-You" baseball specific training system! BaseballTrainingBlueprint.com is a membership site devoted to giving you the best workouts that you need RIGHT NOW. Each week I release a NEW & PROGRESSIVE workout program revealing exactly what you need to do that week. This is NOT one of those OVERPRICED, BS memberships where you don't even know what you're buying and that is never updated. And it's certainly NOT one of those sites that won't let you cancel and continue to illegally process your credit card without your permission. I hate those guys just as much as you. That's not how I do business. In fact, I accept Paypal as my primary payment processor for BaseballTrainingBlueprint.com and that means you can stop being billed at any time by simply logging into your Paypal account and canceling your subscription. With that out of the way...

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Here's what you get as a BaseballTrainingBlueprint.com member:

1. Baseball Training Blueprint Workout of the Week Each week you'll get an email notifying you that a new workout is available inside the BaseballTrainingBlueprint.com Workout Vault. Baseball Training Video of the Week You guys are busy enough, you don't need to spend extra time searching the internet for baseball training info, let me do that for you. Each week, I'll post my "video find of the week" from the hundreds of baseball training sites I have bookmarked. Baseball Training Blueprint VIP Discounts Finally, you get VIP discounts on many of the best programs & courses on baseball training from some of the best guys in the industry. These are exclusive deals I'm personally negotiated for you. And they are totally optional.

2.

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I've set the starting price of

BASEBALL TRAINING BLUEPRINT WEEKLY

ridiculously LOW but it will soon be increasing by $0.05 every 20 minutes...
If you want to learn the quickest, easiest, and most powerful methods for generating more powerful & explosive baseball players - then secure your membership NOW because you'll lock-in the current enrollment fee BEFORE the next price increase...

What are you waiting for? I guarantee my weekly workouts & videos will help your ballplayers take their game to the next level or you can cancel at any time. It's as simple as that. And I truly believe it will be easy for your to realize you're getting a heck of a lot more value each week than the small investment and my bet is once you see the quality of the material I deliver in the first 3 months you'll never want to leave! Don't walk like a loser, SPRINT like a WINNER and enroll today!

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I look forward to helping your ballplayers EXPLODE into monsters on the ballfield in record time. Helping You Help Your Ballplayer!

Dan Huff, CSCS Director of Training Baseball Strength, LLC P.S. Currently membership to BaseballTrainingBlueprint.com is only $2.99 per week. The truth is I feel embarrassed to charge such a pittance. I think it's because I know my active members would be willing to pay MANY times more for access these workouts. How do I know? Because I've had ballplayers pay hundreds of times this price for "online coaching" which wasn't half as detailed as this program... ...and I'm not even asking anywhere near that. P.P.S. I want to be up front about one thing. I can't promise any specific amount of improvement. That would be highly unethical because I don't know you or your ballplayers abilities. You might be a motivated coach or parent or you might be a tire kicker. All I can do is guarantee one thing - if you use these workouts and your ballplayers don't show tremendous improvement- I'll refund your investment. In other words - if you use this system and don't turn your good ballplayers into great ballplayers that you can be really proud of - I'll refund your money. You can't get more fair than that. Don't wait another second.

Join "Baseball Training Blueprint Weekly" NOW For $17/week (Now only $2.99 /week until the next price increase)
You can get access right NOW even if it's 2:00 in the morning!

Join At www.BaseballTrainingBlueprint.com/weekly.php

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