投手 体幹トレーニングメニュー

HIGH SCHOOL PITCHER · CORE TRAINING

投手体幹トレーニング
週間メニュー

月〜金 / 各日5種目 ／ 土日は試合のためオフ

MON

月曜日

🌿 ストレッチ・柔軟性<div class="exercise-item"> <div class="ex-illust"> <!-- 胸椎回旋 --> <svg viewBox="0 0 44 44" fill="none" xmlns="http://www.w3.org/2000/svg"> <circle cx="22" cy="8" r="4" fill="#4de8a0"/> <rect x="20" y="12" width="4" height="14" rx="2" fill="#4de8a0"/> <path d="M22 20 Q34 18 36 12" stroke="#4de8a040" stroke-width="2" fill="none" stroke-dasharray="2,2"/> <path d="M22 20 Q10 18 8 12" stroke="#4de8a0" stroke-width="2.5" fill="none" stroke-linecap="round"/> <path d="M8 12 L6 10 M8 12 L10 10" stroke="#4de8a0" stroke-width="2" stroke-linecap="round"/> <line x1="18" y1="26" x2="12" y2="36" stroke="#4de8a0" stroke-width="3" stroke-linecap="round"/> <line x1="26" y1="26" x2="32" y2="36" stroke="#4de8a0" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">1</span><span class="ex-name">胸椎モビリティストレッチ</span></div> <div class="ex-desc">四つん這いで肘を頭に当て、胸椎を左右に回旋。上半身の柔軟性を高めリリースポイントを安定させる。</div> </div> <div class="ex-set">左右各10回×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- 股関節90/90 --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="22" cy="7" r="3.5" fill="#4de8a0"/> <rect x="20" y="10" width="4" height="10" rx="2" fill="#4de8a0"/> <!-- sitting legs --> <line x1="22" y1="20" x2="10" y2="28" stroke="#4de8a0" stroke-width="3" stroke-linecap="round"/> <line x1="10" y1="28" x2="10" y2="38" stroke="#4de8a0" stroke-width="3" stroke-linecap="round"/> <line x1="22" y1="20" x2="34" y2="28" stroke="#4de8a040" stroke-width="3" stroke-linecap="round"/> <line x1="34" y1="28" x2="34" y2="38" stroke="#4de8a040" stroke-width="3" stroke-linecap="round"/> <path d="M10 28 Q10 20 22 20" stroke="#4de8a080" stroke-width="1.5" fill="none" stroke-dasharray="2,2"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">2</span><span class="ex-name">股関節90/90ストレッチ</span></div> <div class="ex-desc">床に座り両脚を90度に開いて前後に倒す。股関節の可動域を広げる。</div> </div> <div class="ex-set">左右各30秒×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- ランジ+ツイスト --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="20" cy="6" r="3.5" fill="#4de8a0"/> <rect x="18" y="9" width="4" height="9" rx="2" fill="#4de8a0"/> <!-- front leg --> <line x1="20" y1="18" x2="12" y2="28" stroke="#4de8a0" stroke-width="3" stroke-linecap="round"/> <line x1="12" y1="28" x2="12" y2="38" stroke="#4de8a0" stroke-width="3" stroke-linecap="round"/> <!-- back leg --> <line x1="20" y1="18" x2="28" y2="26" stroke="#4de8a0" stroke-width="3" stroke-linecap="round"/> <line x1="28" y1="26" x2="32" y2="36" stroke="#4de8a0" stroke-width="3" stroke-linecap="round"/> <!-- raised arm --> <line x1="20" y1="13" x2="32" y2="8" stroke="#4de8a0" stroke-width="2.5" stroke-linecap="round"/> <circle cx="33" cy="7" r="2" fill="#4de8a0" opacity=".6"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">3</span><span class="ex-name">ワールドグレーテストストレッチ</span></div> <div class="ex-desc">ランジ姿勢から上体をひねり手を天井へ。全身の連動性と柔軟性をまとめて強化。</div> </div> <div class="ex-set">左右各5回×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- 壁スライド --> <svg viewBox="0 0 44 44" fill="none"> <rect x="36" y="4" width="4" height="36" rx="2" fill="#4de8a040"/> <circle cx="20" cy="8" r="3.5" fill="#4de8a0"/> <rect x="18" y="11" width="4" height="16" rx="2" fill="#4de8a0"/> <!-- arms up on wall --> <line x1="20" y1="14" x2="32" y2="10" stroke="#4de8a0" stroke-width="2.5" stroke-linecap="round"/> <line x1="32" y1="10" x2="36" y2="10" stroke="#4de8a0" stroke-width="2.5" stroke-linecap="round"/> <!-- arrow up --> <path d="M34 16 L34 8" stroke="#4de8a0" stroke-width="1.5" stroke-dasharray="2,2" stroke-linecap="round"/> <path d="M32 10 L34 8 L36 10" stroke="#4de8a0" stroke-width="1.5" stroke-linecap="round" fill="none"/> <line x1="16" y1="27" x2="10" y2="38" stroke="#4de8a0" stroke-width="3" stroke-linecap="round"/> <line x1="24" y1="27" x2="30" y2="38" stroke="#4de8a0" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">4</span><span class="ex-name">肩甲骨はがし（壁スライド）</span></div> <div class="ex-desc">壁に背をつけ、肘90度で腕を上下にスライド。肩甲骨の動きを改善する。</div> </div> <div class="ex-set">15回×3セット</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- フォームローラー --> <svg viewBox="0 0 44 44" fill="none"> <!-- person lying --> <circle cx="36" cy="18" r="3.5" fill="#4de8a0"/> <line x1="32" y1="20" x2="8" y2="26" stroke="#4de8a0" stroke-width="3.5" stroke-linecap="round"/> <!-- roller --> <ellipse cx="20" cy="30" rx="6" ry="4" fill="#4de8a040" stroke="#4de8a0" stroke-width="1.5"/> <line x1="14" y1="30" x2="26" y2="30" stroke="#4de8a0" stroke-width="1" stroke-dasharray="2,2"/> <!-- legs --> <line x1="8" y1="26" x2="4" y2="36" stroke="#4de8a0" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">5</span><span class="ex-name">ハムストリングス・フォームローリング</span></div> <div class="ex-desc">ローラーで太もも裏をゆっくり転がす。下半身の疲労回復と柔軟性維持に効果的。</div> </div> <div class="ex-set">左右各60秒</div> </div>

TUE

火曜日

💪 チューブ回旋トレーニング<div class="exercise-item"> <div class="ex-illust"> <!-- チューブ外旋 --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="22" cy="7" r="3.5" fill="#c07eff"/> <rect x="20" y="10" width="4" height="12" rx="2" fill="#c07eff"/> <!-- elbow bent, forearm rotating out --> <line x1="22" y1="16" x2="14" y2="20" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> <line x1="14" y1="20" x2="8" y2="16" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> <!-- tube --> <path d="M8 16 Q4 14 4 20 Q4 28 8 28" stroke="#c07eff" stroke-width="2" fill="none" stroke-dasharray="3,2"/> <!-- arrow arc --> <path d="M20 16 Q18 10 14 12" stroke="#c07eff80" stroke-width="1.5" fill="none" stroke-linecap="round"/> <line x1="14" y1="22" x2="8" y2="26" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> <line x1="22" y1="22" x2="28" y2="32" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">1</span><span class="ex-name">チューブ外旋（横向き）</span></div> <div class="ex-desc">チューブを固定し、肘90度で外旋。インナーマッスルを鍛え肩への負担を軽減。</div> </div> <div class="ex-set">左右各15回×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- チューブ内旋 --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="22" cy="7" r="3.5" fill="#c07eff"/> <rect x="20" y="10" width="4" height="12" rx="2" fill="#c07eff"/> <line x1="22" y1="16" x2="30" y2="20" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> <line x1="30" y1="20" x2="36" y2="16" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> <path d="M36 16 Q40 14 40 20 Q40 28 36 28" stroke="#c07eff" stroke-width="2" fill="none" stroke-dasharray="3,2"/> <path d="M24 16 Q26 10 30 12" stroke="#c07eff80" stroke-width="1.5" fill="none" stroke-linecap="round"/> <line x1="30" y1="20" x2="36" y2="28" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> <line x1="14" y1="22" x2="10" y2="32" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">2</span><span class="ex-name">チューブ内旋（横向き）</span></div> <div class="ex-desc">外旋の逆動作。加速フェーズに使う筋群を強化。内外旋をセットで行うことがポイント。</div> </div> <div class="ex-set">左右各15回×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- 体幹ローテーション --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="22" cy="7" r="3.5" fill="#c07eff"/> <rect x="20" y="10" width="4" height="14" rx="2" fill="#c07eff"/> <!-- arms out rotating --> <line x1="22" y1="14" x2="36" y2="18" stroke="#c07eff" stroke-width="2.5" stroke-linecap="round"/> <circle cx="38" cy="18" r="3" fill="#c07eff" opacity=".5"/> <!-- tube from wall --> <path d="M4 18 Q8 18 10 18" stroke="#c07eff" stroke-width="2" fill="none" stroke-dasharray="2,2"/> <rect x="2" y="14" width="3" height="8" rx="1" fill="#c07eff40"/> <!-- rotation arrow --> <path d="M22 14 Q28 8 34 14" stroke="#c07eff60" stroke-width="1.5" fill="none" stroke-linecap="round"/> <line x1="16" y1="24" x2="10" y2="36" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> <line x1="28" y1="24" x2="34" y2="36" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">3</span><span class="ex-name">チューブ体幹ローテーション</span></div> <div class="ex-desc">チューブを前方に固定し、体幹を回旋。投球動作の回旋力を直接鍛える。</div> </div> <div class="ex-set">左右各12回×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- PNFパターン斜め --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="22" cy="10" r="3.5" fill="#c07eff"/> <rect x="20" y="13" width="4" height="12" rx="2" fill="#c07eff"/> <!-- diagonal arm up --> <line x1="22" y1="16" x2="36" y2="6" stroke="#c07eff" stroke-width="2.5" stroke-linecap="round"/> <circle cx="37" cy="5" r="2.5" fill="#c07eff" opacity=".6"/> <!-- diagonal from low left (tube anchor) --> <path d="M4 38 Q10 30 22 16" stroke="#c07eff" stroke-width="1.5" fill="none" stroke-dasharray="3,2"/> <!-- legs --> <line x1="20" y1="25" x2="14" y2="36" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> <line x1="24" y1="25" x2="30" y2="36" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">4</span><span class="ex-name">チューブ・ドアノブ（PNFパターン）</span></div> <div class="ex-desc">チューブを斜め下から引き上げるように腕を振る。投球フォームの神経パターンに近い動き。</div> </div> <div class="ex-set">左右各12回×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- 前鋸筋 --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="22" cy="8" r="3.5" fill="#c07eff"/> <rect x="20" y="11" width="4" height="12" rx="2" fill="#c07eff"/> <!-- both arms forward --> <line x1="20" y1="16" x2="8" y2="16" stroke="#c07eff" stroke-width="2.5" stroke-linecap="round"/> <line x1="24" y1="16" x2="36" y2="16" stroke="#c07eff" stroke-width="2.5" stroke-linecap="round"/> <!-- scapula spread arrows --> <path d="M18 16 L8 16" stroke="#c07eff" stroke-width="1" stroke-dasharray="2,1"/> <path d="M26 16 L36 16" stroke="#c07eff" stroke-width="1" stroke-dasharray="2,1"/> <!-- wall --> <rect x="2" y="12" width="3" height="8" rx="1" fill="#c07eff30"/> <rect x="39" y="12" width="3" height="8" rx="1" fill="#c07eff30"/> <line x1="16" y1="23" x2="10" y2="36" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> <line x1="28" y1="23" x2="34" y2="36" stroke="#c07eff" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">5</span><span class="ex-name">チューブ前鋸筋トレーニング</span></div> <div class="ex-desc">両手を前に伸ばして肩甲骨を外に開く動作を繰り返す。肩甲骨の安定性向上。</div> </div> <div class="ex-set">15回×3セット</div> </div>

WED

水曜日

🔵 プランク・体幹安定<div class="exercise-item"> <div class="ex-illust"> <!-- フロントプランク --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="38" cy="20" r="3.5" fill="#60aaff"/> <!-- body straight --> <line x1="34" y1="22" x2="8" y2="28" stroke="#60aaff" stroke-width="4" stroke-linecap="round"/> <!-- forearm --> <line x1="28" y1="24" x2="24" y2="32" stroke="#60aaff" stroke-width="3" stroke-linecap="round"/> <line x1="16" y1="26" x2="12" y2="34" stroke="#60aaff" stroke-width="3" stroke-linecap="round"/> <!-- floor --> <line x1="4" y1="36" x2="40" y2="36" stroke="#60aaff30" stroke-width="2"/> <!-- core highlight --> <ellipse cx="22" cy="26" rx="5" ry="2" fill="#60aaff20"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">1</span><span class="ex-name">フロントプランク</span></div> <div class="ex-desc">肘をついてまっすぐ体を保持。腹横筋・多裂筋を同時に活性化する体幹の基礎種目。</div> </div> <div class="ex-set">30〜60秒×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- サイドプランク --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="10" cy="18" r="3.5" fill="#60aaff"/> <!-- body sideways --> <line x1="10" y1="22" x2="38" y2="32" stroke="#60aaff" stroke-width="4" stroke-linecap="round"/> <!-- elbow/arm down --> <line x1="16" y1="24" x2="14" y2="32" stroke="#60aaff" stroke-width="3" stroke-linecap="round"/> <!-- arm raised up --> <line x1="10" y1="20" x2="10" y2="10" stroke="#60aaff" stroke-width="2.5" stroke-linecap="round"/> <circle cx="10" cy="8" r="2" fill="#60aaff" opacity=".6"/> <!-- floor --> <line x1="4" y1="36" x2="40" y2="36" stroke="#60aaff30" stroke-width="2"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">2</span><span class="ex-name">サイドプランク（手挙げ）</span></div> <div class="ex-desc">横向きプランクで上の手を天井へ。左右の体幹バランスを整え投球時の軸を安定させる。</div> </div> <div class="ex-set">左右各30秒×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- デッドバグ --> <svg viewBox="0 0 44 44" fill="none"> <!-- lying on back --> <circle cx="22" cy="14" r="3.5" fill="#60aaff"/> <line x1="22" y1="17" x2="22" y2="28" stroke="#60aaff" stroke-width="4" stroke-linecap="round"/> <!-- opposite arm/leg extended --> <line x1="22" y1="20" x2="8" y2="14" stroke="#60aaff" stroke-width="2.5" stroke-linecap="round"/> <line x1="22" y1="26" x2="36" y2="36" stroke="#60aaff" stroke-width="2.5" stroke-linecap="round"/> <!-- other arm/leg bent (faded) --> <line x1="22" y1="20" x2="36" y2="16" stroke="#60aaff30" stroke-width="2.5" stroke-linecap="round"/> <line x1="22" y1="26" x2="10" y2="34" stroke="#60aaff30" stroke-width="2.5" stroke-linecap="round"/> <!-- floor/mat --> <line x1="4" y1="38" x2="40" y2="38" stroke="#60aaff20" stroke-width="2"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">3</span><span class="ex-name">デッドバグ</span></div> <div class="ex-desc">仰向けで対側の手足をゆっくり伸ばす。腰が浮かないことを意識し、深層体幹の連動を鍛える。</div> </div> <div class="ex-set">左右各10回×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- バードドッグ --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="22" cy="14" r="3.5" fill="#60aaff"/> <!-- body on all 4 --> <line x1="22" y1="17" x2="22" y2="26" stroke="#60aaff" stroke-width="4" stroke-linecap="round"/> <!-- arm extended forward --> <line x1="22" y1="20" x2="8" y2="18" stroke="#60aaff" stroke-width="2.5" stroke-linecap="round"/> <!-- opposite leg extended back --> <line x1="22" y1="24" x2="38" y2="22" stroke="#60aaff" stroke-width="2.5" stroke-linecap="round"/> <!-- supporting limbs --> <line x1="22" y1="20" x2="26" y2="30" stroke="#60aaff60" stroke-width="2.5" stroke-linecap="round"/> <line x1="22" y1="24" x2="16" y2="32" stroke="#60aaff60" stroke-width="2.5" stroke-linecap="round"/> <!-- hold arrows --> <circle cx="8" cy="18" r="2" fill="#60aaff" opacity=".5"/> <circle cx="38" cy="22" r="2" fill="#60aaff" opacity=".5"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">4</span><span class="ex-name">バードドッグ</span></div> <div class="ex-desc">四つん這いで対側の手足を水平に伸ばし3秒保持。脊柱起立筋と腹筋の協調性を養う。</div> </div> <div class="ex-set">左右各10回×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- コペンハーゲン --> <svg viewBox="0 0 44 44" fill="none"> <!-- bench --> <rect x="26" y="22" width="14" height="4" rx="2" fill="#60aaff30"/> <circle cx="10" cy="16" r="3.5" fill="#60aaff"/> <!-- body sideways --> <line x1="10" y1="20" x2="36" y2="26" stroke="#60aaff" stroke-width="4" stroke-linecap="round"/> <!-- top leg on bench --> <line x1="28" y1="24" x2="36" y2="22" stroke="#60aaff" stroke-width="3" stroke-linecap="round"/> <!-- bottom arm --> <line x1="16" y1="22" x2="14" y2="30" stroke="#60aaff" stroke-width="3" stroke-linecap="round"/> <!-- floor --> <line x1="4" y1="36" x2="40" y2="36" stroke="#60aaff30" stroke-width="2"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">5</span><span class="ex-name">コペンハーゲンプランク</span></div> <div class="ex-desc">ベンチに片足を乗せた横向きプランク。股関節内転筋を鍛え、下半身からのパワー伝達を強化。</div> </div> <div class="ex-set">左右各20秒×3</div> </div>

THU

木曜日

⚡ メディシンボール<div class="exercise-item"> <div class="ex-illust"> <!-- ロータリースロー --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="16" cy="8" r="3.5" fill="#f0c040"/> <rect x="14" y="11" width="4" height="12" rx="2" fill="#f0c040"/> <!-- rotating throw --> <line x1="16" y1="16" x2="32" y2="14" stroke="#f0c040" stroke-width="2.5" stroke-linecap="round"/> <circle cx="34" cy="13" r="4" fill="#f0c04060" stroke="#f0c040" stroke-width="1.5"/> <!-- wall --> <rect x="38" y="6" width="3" height="30" rx="1" fill="#f0c04030"/> <!-- impact lines --> <line x1="38" y1="13" x2="42" y2="10" stroke="#f0c040" stroke-width="1.5" stroke-linecap="round"/> <line x1="38" y1="13" x2="42" y2="13" stroke="#f0c040" stroke-width="1.5" stroke-linecap="round"/> <line x1="38" y1="13" x2="42" y2="16" stroke="#f0c040" stroke-width="1.5" stroke-linecap="round"/> <!-- rotation arrow --> <path d="M16 14 Q20 8 26 12" stroke="#f0c04080" stroke-width="1.5" fill="none" stroke-linecap="round"/> <line x1="12" y1="23" x2="8" y2="36" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> <line x1="20" y1="23" x2="24" y2="36" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">1</span><span class="ex-name">ロータリースロー（壁投げ）</span></div> <div class="ex-desc">体幹を回旋させながら壁にボールを叩きつける。投球動作に最も近い爆発的な回旋力を養う。</div> </div> <div class="ex-set">左右各10回×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- チェストパス --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="10" cy="10" r="3.5" fill="#f0c040"/> <rect x="8" y="13" width="4" height="12" rx="2" fill="#f0c040"/> <!-- both arms pushing --> <line x1="10" y1="18" x2="24" y2="18" stroke="#f0c040" stroke-width="2.5" stroke-linecap="round"/> <!-- ball in motion --> <circle cx="28" cy="18" r="4" fill="#f0c04060" stroke="#f0c040" stroke-width="1.5"/> <!-- motion lines --> <line x1="32" y1="18" x2="38" y2="18" stroke="#f0c040" stroke-width="1.5" stroke-dasharray="2,2"/> <line x1="6" y1="25" x2="2" y2="36" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> <line x1="14" y1="25" x2="18" y2="36" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">2</span><span class="ex-name">チェストパス（ペア or 壁）</span></div> <div class="ex-desc">胸の前からボールを素早く押し出す。上半身の爆発力とコアの安定性を同時に鍛える。</div> </div> <div class="ex-set">15回×3セット</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- スラム --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="22" cy="6" r="3.5" fill="#f0c040"/> <rect x="20" y="9" width="4" height="10" rx="2" fill="#f0c040"/> <!-- arms overhead with ball --> <line x1="20" y1="12" x2="16" y2="6" stroke="#f0c040" stroke-width="2.5" stroke-linecap="round"/> <line x1="24" y1="12" x2="28" y2="6" stroke="#f0c040" stroke-width="2.5" stroke-linecap="round"/> <circle cx="22" cy="4" r="3.5" fill="#f0c04060" stroke="#f0c040" stroke-width="1.5"/> <!-- slam arrow --> <path d="M22 8 L22 28" stroke="#f0c040" stroke-width="2" stroke-dasharray="3,2" stroke-linecap="round"/> <path d="M18 26 L22 30 L26 26" stroke="#f0c040" stroke-width="2" fill="none" stroke-linecap="round"/> <!-- impact --> <ellipse cx="22" cy="34" rx="6" ry="2" fill="#f0c04040"/> <!-- legs --> <line x1="20" y1="19" x2="14" y2="32" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> <line x1="24" y1="19" x2="30" y2="32" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">3</span><span class="ex-name">スラム（頭上振り下ろし）</span></div> <div class="ex-desc">ボールを頭上に持ち上げ、全力で地面へ叩きつける。腹直筋と屈曲方向のパワーを一気に鍛える。</div> </div> <div class="ex-set">10回×3セット</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- ショルダーサークル --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="22" cy="8" r="3.5" fill="#f0c040"/> <rect x="20" y="11" width="4" height="12" rx="2" fill="#f0c040"/> <!-- one arm with ball, circle path --> <path d="M22 16 Q32 12 34 20 Q36 28 28 32 Q20 36 14 30 Q8 24 14 18 Q18 14 22 16" stroke="#f0c040" stroke-width="1.5" fill="none" stroke-dasharray="2,2"/> <circle cx="34" cy="20" r="3.5" fill="#f0c04060" stroke="#f0c040" stroke-width="1.5"/> <line x1="22" y1="16" x2="34" y2="20" stroke="#f0c040" stroke-width="2" stroke-linecap="round"/> <line x1="18" y1="23" x2="12" y2="36" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> <line x1="26" y1="23" x2="32" y2="36" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">4</span><span class="ex-name">ショルダーサークル（片手）</span></div> <div class="ex-desc">軽いメディシンボールを片手で持ち、肩を中心に円を描く。肩回りの安定筋を動的に強化。</div> </div> <div class="ex-set">左右各10回×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- スクワット+オーバーヘッド --> <svg viewBox="0 0 44 44" fill="none"> <!-- squat position --> <circle cx="22" cy="8" r="3.5" fill="#f0c040"/> <!-- arms up with ball --> <line x1="20" y1="10" x2="16" y2="6" stroke="#f0c040" stroke-width="2.5" stroke-linecap="round"/> <line x1="24" y1="10" x2="28" y2="6" stroke="#f0c040" stroke-width="2.5" stroke-linecap="round"/> <circle cx="22" cy="4" r="3" fill="#f0c04060" stroke="#f0c040" stroke-width="1.5"/> <!-- body --> <rect x="20" y="10" width="4" height="12" rx="2" fill="#f0c040"/> <!-- bent knees squat --> <line x1="20" y1="22" x2="12" y2="30" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> <line x1="12" y1="30" x2="8" y2="38" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> <line x1="24" y1="22" x2="32" y2="30" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> <line x1="32" y1="30" x2="36" y2="38" stroke="#f0c040" stroke-width="3" stroke-linecap="round"/> <!-- up arrow --> <path d="M22 10 L22 4" stroke="#f0c04080" stroke-width="1" stroke-dasharray="2,1"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">5</span><span class="ex-name">スクワット to オーバーヘッドプレス</span></div> <div class="ex-desc">スクワットの反動を使ってボールを頭上へ押し上げる。下半身〜体幹〜上半身の連動パワーを鍛える。</div> </div> <div class="ex-set">10回×3セット</div> </div>

FRI

金曜日

🔥 ダッシュ・爆発系<div class="exercise-item"> <div class="ex-illust"> <!-- 10mダッシュ --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="8" cy="12" r="3.5" fill="#ff6060"/> <!-- running figure lean forward --> <line x1="8" y1="15" x2="14" y2="24" stroke="#ff6060" stroke-width="3.5" stroke-linecap="round"/> <!-- arms pumping --> <line x1="10" y1="18" x2="4" y2="14" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> <line x1="12" y1="20" x2="18" y2="17" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> <!-- legs --> <line x1="14" y1="24" x2="8" y2="34" stroke="#ff6060" stroke-width="3" stroke-linecap="round"/> <line x1="14" y1="24" x2="22" y2="30" stroke="#ff6060" stroke-width="3" stroke-linecap="round"/> <!-- speed lines --> <line x1="18" y1="18" x2="36" y2="18" stroke="#ff6060" stroke-width="1.5" stroke-dasharray="3,2" stroke-linecap="round"/> <line x1="20" y1="22" x2="40" y2="22" stroke="#ff6060" stroke-width="1" stroke-dasharray="3,2" stroke-linecap="round"/> <line x1="16" y1="14" x2="32" y2="14" stroke="#ff6060" stroke-width="1" stroke-dasharray="3,2" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">1</span><span class="ex-name">10mダッシュ（スタンディングスタート）</span></div> <div class="ex-desc">短距離爆発力トレーニング。1本ごとに静止から加速する。けん制・野手カバーを想定。</div> </div> <div class="ex-set">6本（休憩60秒）</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- バックペダル→ダッシュ --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="36" cy="12" r="3.5" fill="#ff6060"/> <!-- backpedal figure --> <line x1="36" y1="15" x2="30" y2="24" stroke="#ff6060" stroke-width="3.5" stroke-linecap="round"/> <line x1="34" y1="19" x2="40" y2="16" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> <line x1="32" y1="21" x2="26" y2="18" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> <!-- back arrow --> <path d="M36 15 L28 15" stroke="#ff6060" stroke-width="1.5" stroke-dasharray="2,2"/> <path d="M30 12 L28 15 L30 18" stroke="#ff6060" stroke-width="1.5" fill="none" stroke-linecap="round"/> <!-- turn arrow --> <path d="M28 24 Q22 28 18 22" stroke="#ff6060" stroke-width="2" fill="none" stroke-linecap="round"/> <path d="M18 22 L16 18" stroke="#ff6060" stroke-width="2" stroke-linecap="round"/> <!-- forward dash --> <line x1="16" y1="20" x2="4" y2="20" stroke="#ff6060" stroke-width="2" stroke-dasharray="3,2"/> <line x1="30" y1="24" x2="24" y2="34" stroke="#ff6060" stroke-width="3" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">2</span><span class="ex-name">バックペダル→ターン→ダッシュ</span></div> <div class="ex-desc">後ろに3歩下がって素早く反転し5m全力ダッシュ。投球後のフィールディング動作を想定した切り返し訓練。</div> </div> <div class="ex-set">5本（休憩45秒）</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- ラテラルバウンド --> <svg viewBox="0 0 44 44" fill="none"> <!-- jump arc --> <path d="M8 32 Q22 10 36 32" stroke="#ff6060" stroke-width="1.5" fill="none" stroke-dasharray="3,2"/> <circle cx="22" cy="14" r="3.5" fill="#ff6060"/> <!-- airborne figure --> <line x1="22" y1="17" x2="22" y2="26" stroke="#ff6060" stroke-width="3.5" stroke-linecap="round"/> <line x1="22" y1="20" x2="14" y2="17" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> <line x1="22" y1="20" x2="30" y2="18" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> <line x1="20" y1="26" x2="16" y2="34" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> <line x1="24" y1="26" x2="28" y2="32" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> <!-- landing markers --> <line x1="4" y1="36" x2="14" y2="36" stroke="#ff6060" stroke-width="2" stroke-linecap="round"/> <line x1="30" y1="36" x2="40" y2="36" stroke="#ff6060" stroke-width="2" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">3</span><span class="ex-name">ラテラルバウンド（横跳び連続）</span></div> <div class="ex-desc">片足で横方向に大きくジャンプし着地を安定させる。股関節の爆発力と体幹安定性を同時強化。</div> </div> <div class="ex-set">左右各8回×3</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- ハイニースキップ --> <svg viewBox="0 0 44 44" fill="none"> <circle cx="18" cy="8" r="3.5" fill="#ff6060"/> <line x1="18" y1="11" x2="20" y2="22" stroke="#ff6060" stroke-width="3.5" stroke-linecap="round"/> <!-- high knee up --> <line x1="18" y1="18" x2="28" y2="14" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> <line x1="20" y1="20" x2="12" y2="16" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> <!-- knee up leg --> <line x1="18" y1="22" x2="22" y2="30" stroke="#ff6060" stroke-width="3" stroke-linecap="round"/> <line x1="22" y1="30" x2="22" y2="38" stroke="#ff6060" stroke-width="2" stroke-linecap="round" stroke-dasharray="2,2"/> <!-- standing leg --> <line x1="20" y1="22" x2="28" y2="36" stroke="#ff6060" stroke-width="3" stroke-linecap="round"/> <!-- height arrow --> <line x1="34" y1="22" x2="34" y2="10" stroke="#ff606060" stroke-width="1.5" stroke-dasharray="2,2"/> <path d="M32 12 L34 10 L36 12" stroke="#ff6060" stroke-width="1.5" fill="none" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">4</span><span class="ex-name">スキップ（ハイニー）30m</span></div> <div class="ex-desc">高く膝を引き上げながらスキップ。股関節屈筋と体幹の協調性を高め、足のターンオーバーを改善。</div> </div> <div class="ex-set">30m×4本</div> </div> <div class="exercise-item"> <div class="ex-illust"> <!-- 変化走 --> <svg viewBox="0 0 44 44" fill="none"> <!-- cones --> <polygon points="8,34 12,34 10,28" fill="#ff606060" stroke="#ff6060" stroke-width="1"/> <polygon points="22,30 26,30 24,24" fill="#ff606060" stroke="#ff6060" stroke-width="1"/> <polygon points="34,34 38,34 36,28" fill="#ff606060" stroke="#ff6060" stroke-width="1"/> <!-- zigzag path --> <path d="M10 28 Q16 18 24 24 Q30 30 36 28" stroke="#ff6060" stroke-width="1.5" fill="none" stroke-dasharray="3,2"/> <!-- runner --> <circle cx="20" cy="14" r="3" fill="#ff6060"/> <line x1="20" y1="17" x2="22" y2="24" stroke="#ff6060" stroke-width="3" stroke-linecap="round"/> <line x1="18" y1="20" x2="12" y2="18" stroke="#ff6060" stroke-width="2" stroke-linecap="round"/> <line x1="22" y1="22" x2="28" y2="20" stroke="#ff6060" stroke-width="2" stroke-linecap="round"/> <line x1="20" y1="24" x2="16" y2="32" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> <line x1="22" y1="24" x2="26" y2="30" stroke="#ff6060" stroke-width="2.5" stroke-linecap="round"/> </svg> </div> <div class="ex-content"> <div class="ex-num-name"><span class="ex-num">5</span><span class="ex-name">変化走（加速→減速→加速）</span></div> <div class="ex-desc">コーンを設置し、指示に合わせて加速・減速を切り替える。試合展開に対応できる俊敏性を養う。</div> </div> <div class="ex-set">4本（休憩60秒）</div> </div>

⚾ ポイント：各メニューはウォームアップ後に実施。水分補給・クールダウンを忘れずに。
痛みを感じた場合は即中止し、必要に応じてトレーナーや医師に相談すること。
土日は試合のため休養・コンディショニング優先。