EMMAUS HIGH SCHOOL BASEBALL
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If you fail the FABER test, perform the following protocol every day for the next 4 days and re-test:
Foam Rolling Lower Circuit - 10 seconds per body part
Lax Ball Lower Circuit - 15 seconds per area
Seated 90/90 Stretch - 3 sets of 15 seconds per leg
Leg Cradle Walks - 2 sets of 10 per leg
Wall Quad Stretch - 2 sets of 15 seconds per leg
IF YOU FAILED THE SQUAT TEST, DO ALL THE EXERCISES ABOVE, AND THESE 2 BELOW:
Bodyweight Box Squat - 3 sets of 10 reps
Cobra Pose - 3 sets of 15 seconds
If you fail the GIRD test, perform the following protocol for the next 7-14 days before re-test:
  • Foam Rolling Upper Circuit – 10 seconds per body part
  • Lacrosse Ball Upper Circuit – 10 seconds per area
  • Resistance Band Circuit – 10 reps of each exercise
  • Cross-Body Stretch – 3 sets of 15 seconds
  • Modified Sleeper Stretch* – 3 sets of 15 seconds
  • PlyoCare Upward Tosses – 3 sets of 10 reps with Green PlyoCare Ball
  • PlyoCare Rebounders – 2 sets of 10 reps with Blue and Green PlyoCare
    Ball