Meet in the WCHS library on Tuesday October 21st to discuss fundraisers and upcoming plans.

Thank you for all your support to the Commander Baseball Program!

                                                                WASHINGTON COUNTY BASEBALL

                                                                   BIGGER - FASTER - STRONGER

                                                                           AUGUST- OCTOBER

DOT DRILL: WARM UP                           FOREARM ROUTINE:                                 BAND ROUTINE:

1. UP & BACK: 6X                                          1. DB WRIST CURLS: 15X EACH ARM                             1. INTERIOR ROTATION: 15X
2. RIGHT FOOT: 6X                                         2. DB TWIST: 15X EACH ARM                                       2. EXTERIOR ROTATION: 15X
3. LEFT FOOT: 6X                                           3. DB MILKERS: 15X EACH ARM                                   3. FRONT RAISE: 15X
4. BOTH FEET: 6X                                           4. ROLLERS: UP & DOWN                                            4. 90 DEGREE PULL: 15X
5. TURN AROUND: 6X                                      5. PLATE HOLDS: 30 SEC.                                           5. 90 DEGREE PUSH: 15X
6. FINISH                                                          * 2 ROUNDS EACH EXERCISE                                     6, SWORD PULLS: 15X

*2 ROUNDS EACH EXERCISE

Commander Baseball Players:

We will have summer workouts starting-

• July 14th-17th: 12:15 - 2:30 p.m. (at the WCHS weight room)
• July 21st- 24th: 12:15- 2:30 p.m. (at the WCHS weight room)
• July 28th- 29th: 12:15- 2:30 p.m. (at the WCHS weight room)

* This is not Madatory for any player, but I would like to see everyone there as much as you can. This is the time to improve our strength and skills for the 2014-2015 season. Let's get started!

Thanks,

Head Coach, Adam Blair