1 General strength development (complete 1-3 times per week)This is a circuit training program to develop your muscular endurance and increase strength. Complete exercises 1 through 6. After each exercise, complete 1 minute of jumping jacks. Once finished, allow 2-3 minutes rest & repeat twice more. AT GYM AT HOME/PARK Lunges 12x each leg Lat Pull down 10-15x Push ups 15x Squats 15x Bench Press 15x Mountain Climbers 30x Calf Raises 15x each leg Step ups w/ calf raise 12x each leg Forearm Plank 30 secs

2 Stretching exercises (Complete 3-5 times per week)Hold each stretch for seconds before moving on to the next. Figure 4 Stretch -Glutes -Low Back Lying Hamstring Stretch -Hamstrings -Low Back Lying Quad Stretch -Quadriceps -Hip Flexors Lumbar Stretch -Low Back -Glutes Doorway Stretch -Chest -Anterior Deltoid

3 Pre-game stretching exercisesHold each stretch for seconds without bouncing, rocking, or stretching to a point of pain. Start with your neck and work your way down stretching all joints & muscles. Back of Neck Sides of neck Front of Neck Mid/Upper Back Chest/Biceps Shoulder

4 Pre-game stretching exercisesQuadriceps Adductor/Groin Hamstrings/calves Achilles tendon/Calves

5 Pre-game warm up Gentle jog in the outfield perimeter or up and down foul territory for 2-5 minutes. (Longer if needed). Reach arms straight out to the sides, parallel to the ground, and make increasingly larger circles to the front with each rotation. Reverse direction of circles. Bring hands to chest height with palms facing down and elbows out to the sides. Slowly rotate your chest side to side to warm up the upper back.