BOOTCAMP BASEBALL #1
Category: H.I.T.
Jog to a nearby baseball or softball park. If you don’t have a baseball pitch nearby, simply mark out 3 bases 90’ /30m apart with cones. At 1st base place some mats and at 2nd base a variety of dumbbells or kettlebells.
Players line up to ‘bat’ . The PTI ‘pitches’ a soccer ball to the player who attempts to header it back. If the player is successful, and the PTI catches the ball then that player gets to score a ‘home run’ – they run around the diamond and count that as 1 point. If the ball does not land back in the arms of the pitcher then that player must retrieve the ball, pass it to the pitcher and run a ‘penalty round’ – stopping at every station for a prescribed set of exercises.
They do not earn a point for a penalty round, only successful headers and home runs. The winner is the person with the most home runs at the end.
Play the game for 30 minutes, changing the exercises for the penalty round every 10 minutes. Adjust the difficulty for each participant by pitching the ball faster, slower, high, low etc. ‘Fix’ it so that everyone gets an even mix of home runs and penalty rounds without making it too obvious what you are doing!
Hollow Rocks
Lie supine with arms stretched overhead and legs out straight.
Raise arms and legs about one foot off of the floor and attempt to assume the shape of a rocker on a rocking chair, then gently, slowly, teeter back and forth.
