Half Kneeling Thoracic Wall Slide (3 Rounds of 10, 10 seconds rest)

Half Kneeling Thoracic Wall Slide (3 Rounds of 10, 10 seconds rest)

Half Kneeling Thoracic Wall Slide (3 Rounds of 10, 10 seconds rest)

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Get into a half-kneeling position with one knee on the ground and the other foot forward at 90 degrees.
Stand close to a wall with your back and head lightly touching it.
Place your arms in a “goalpost” position against the wall.
Slowly slide your arms upward while keeping your back neutral and core engaged.
Lower back to the starting position and repeat.

Dryland Training - 12U Driver

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Full Training on Paper

12U Drive.pdf

Dynamic Warm Up - On the Floor

Iron Cross (5 Each Arm)

Prone Snow Angels (10 times)

I-Y-T (5 Each Arm)

90-90 Hips (5 Each Side)

Cat Cow (10 times)

Shoulder Scap Push Up (10 times)

Pike Push Up (10 times)

World’s Greatest Stretch (5 Each Leg)

Squat to Jump (10 times)

Half Kneeling Thoracic Wall Slide (3 Rounds of 10, 10 seconds rest)

Lower Body (3 Rounds w/ 30s Rest in between)

Glute Bridge (30 seconds)

Split Squat (5 Each Side)

Box Jump (12"-16")

Upper Body (3 Rounds w/ 30s Rest in between)

Eccentric Push-Up (3sec) - (6 times)

Internal Shoulder Rotation (5 Each Arm)

External Shoulder Rotation (5 Each Arm)

External Shoulder Rotation (5 Each Arm)

Medball Slam (4-6lbs) - (5 times)

Core (3 Rounds w/ 30s Rest in between)

Plank (30 seconds)

Deadbugs (opposite) - (10 Each Arm)

Bear Crawl (10 Step Each Side, only forward)

Mobility/Stretching

Right and Left Leg Pigeon (30 seconds Each Side)

Child Pose Stretch (30 seconds)

Chest Stretch On a Wall