2013 NCAA College World Series
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Programming

Exercises

Below are links to videos demonstrating various strength & conditioning exercises and drills utilized by the Mississippi State staff.


- WARM UP -

Dynamic Warm Up
| A Skips x 20 yards | Butt Kicks x 20 yards | High Knees x 10 yards, Run 10 yards |

Upper Body
| Pull Aparts |

Med Ball Quicks
| Side to Side |

Hurdles
| Regular | Over the Top |

2-Count Ladder Progression
| Ali Shuffle |



- TOTAL BODY EXERCISES -

| Barbell Hang Clean | Barbell Shrug Pull |



- UPPER BODY EXERCISES -

| Dumbbell Incline Press | Dumbbell Shrug | Manual Resistance Neck (Front) | Manual Resistance Neck (Back) | Manual Resistance Neck (Side) | Wrist Flexion |



- LOWER BODY EXERCISES -

| Glute Ham Raises | Leg Press | Manual Resistance Hip Flexor | Romanian Deadlift | Single Leg Hip Lift | Squat | Trap Bar Deadlift |



- ABS -

Plate or Med Ball Abs 10-25 lbs.
| Full Sit-ups | Elbows to Knees with Pause |

Med Ball Partner Abs (Ground)
| Lying Overhead Throws |

Bridging
| Side Elbow Bridge (right and left) |



- PRE-HAB/FLEXIBILITY -

Hip Flexibility
| 3-Way Bench Hip Flexor |

Hamstring Flexibility
| 2-way Hamstring Rotational Stretch |

Static Stretch x 6-10 seconds each
| Squat Stretch/Legs Straight |



- SPEED TRAINING -

Plyometric Drill
| Squat Jumps |

Agility Drill
| Star Drill |

   



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