bsbproduction.s3.amazonaws.com · web viewpractice 1 –1hr field – 1hr cages dynamic stretch ing...

PRACTICE 1 –1hr Field – 1hr Cages

1. Dynamic Stretching – 15mina. 10 reps - Jumping jacksb. 10 reps – forward jumping jacksc. 10 reps rotation jumping jacksd. 10 reps – Right leg swing (forward and backward)e. 10 reps – Left leg swing (forward and backward)f. 10 reps – Right leg swing (side to side)g. 10 reps – Left leg swing (side to side)h. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)i. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)j. 20 reps – trunk rotation (arms straight out twist upper body side to side)k. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)l. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)m. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm shoulder

height straight out, twist to the right backwards.)n. 10 reps – Multi Plane Rotation Backwards (right arm above head, left arm shoulder

height straight out, twist to the left backwards.)o. 10 reps – Multi Plane Rotation Forwards (left arm above head right arm crosses in front

chest high, twist to the left forwards.) BASEBALL SWINGp. 10 reps – Multi Plane Rotation Forwards (right arm above head left arm crosses in front

chest high, twist to the left forwards.) BASEBALL SWINGq. 10 reps-Sumo Squat – Squat position grab toes, drop your butt, then straighten legs

(count of 3) straight back!r. 50 ft - Walk on Toes w/ forward arm circles- arm circles get large at ends. 50 ft - Heel walk w/backwards arm circles - arm circles get large at endt. 50 ft - Walking Straight leg raise. This is a raise not a kick! Leg straight, back straight.

Raise right leg to left hand and left leg to u. 50 ft - Walking Quad Stretch – alternate right and left(leg behind and grab toe) at the

end of each leg, stand on tippy toe.v. 50 ft - Walking Knee Hug – pull knee to chest (skipping)w. 50 ft - Walking Lunge Twist – lunge with trunk rotation (right leg lunge twist right, left

leg lunge twist leftx. 50 ft – Teter Totter Walk – left hand to left toe, right leg up. 2 steps, opposite legy. 50 ft - Shuffle Thigh stretch – shuffle 2 times, lean forward, lean backwards, shufflez. 50 ft Butt Kick Jog- heals touching butt

1 min break (Grab 3 balls and glove)----------------------------16:00 min--------------------------------------

Proper ware of the glove –

Fingers should not be jammed as far in the glove as possible Pinky and ring finger - in pinky hole of glove Middle finger – in the ring finger of the glove Index finger – outside behind the middle or index finger of the glove

Catching –

Dominate the baseballo Relaxed wrist firm armo Catch the ball in the pocketo Move your feet and catch the ball between your shoulder

Figure 8’s – Figure 8 motion keeping hands inside shoulders (quick check of throwing arm and lead arm)

30s – Kneeling Figure 8o Create rhythmo Keep hands inside the shoulderso Front toe pointed to target slightly closedo Get full extension- throwing arm outside front knee, chin over front knee

30s – Kneeling Power Position o Turn body sidewayso Front knee pointing at targeto Front foot slightly closedo Break – down, back and upo Check ball and shoulder positionso Finish over front side

30s – Standing Figure 8o Athletic stance-feet little wider than shoulder width, knees and hips flexedo Create rhythmo Rotate upper bodyo Get extension over front kneeo Roll heel over on rear foot

30s – Standing Power position o Turn body sidewayo Break-down-back and upo Front toe slightly open

Boxers

30s – Throwers shifts weight right and left (4 times)to power position then throwo Keep weight inside the knees

Jump Backs

30s – Thrower starts with weight on glove side leg, jumps and shift weight to throwing side leg (making sure that knee is inside the foot) throw and follow 2 steps

LONG TOSS

Start at 30ft gradually working backwards to farther distances (ball will be on an arch relaxed throws)

1. Stretch - Throws of 100 ft-130ft and greater – Crow hop (relieves stress on elbow and shoulder)

2. Pull Down -Once max distance is achieved – walking in throwing at 10ft intervals with same intensity as max distance (only arch changing)

1min BREAK--------------------------------------------------------------30:00 min ---------------------------------------------

Ready Position – 2 Min

Infieldo When pitcher starts move to the plate, 2 steps forward (right left)o Glove knee level and in front ( open to the plate)o Athletic position ( on balls of the feet)

Outfieldo When pitcher starts move to the plate, 2 steps forward (right left)o Athletic position ( on balls of the feet)

Ladder Drill - Proper Fielding (Infield) – 10 Min – https://www.youtube.com/watch?v=2HrrJeUpBmg

Place ladder on the ground Place a ball every 2 squares and 1 ball 6ft from the end of the ladder Rotate players through

o Slow at first to ensure proper foot work and positioning Step into position (right left) Wide feet Glove out in front Butt is low Hips are flexed ( thighs parallel to the ground) Throwing hand between the ball and your face( as the ball get closer to your

glove, throwing hand gets closer to the ball)

Fielding Drill ( 5 reps) 5 min

All players take a ball and set on the infield clay Draw a triangle from the ball to proper feet position Come into the ball, creating an angle, step into points of triangle (right left) FREEZE

Fielding to power position (5 Reps) 5 min

All players take a ball and set on the infield clay Draw a triangle from the ball to proper feet position Come into the ball, creating an angle, step into points of triangle (right left) Come to power position FREEZE (check shoulder height, ball position, feet position

Fielding to simulated throw (5 Rep) 5 min

All players take a ball and set on the infield clay Draw a triangle from the ball to proper feet position Come into the ball, creating an angle, step into points of triangle (right left) Come to power position Simulate throw to 1st FREEZE ( check to make sure throwing arm crosses over front knee

Fielding to simulated throw taking momentum to the base (5 Reps)

All players take a ball and set on the infield clay Draw a triangle from the ball to proper feet position Come into the ball, creating an angle, step into points of triangle (right left) Come to power position Simulate throw to 1st Follow simulated throw 2 steps towards base ( stay in the hallway)

Four Corners Game 6 Min

Break up into teams of four players, 1 at each base Throw, 1st to 2nd to 3rd to home as quickly as possible without dropping the ball Switch teams when ball is missed Time each group (group with lowest time wins!

-----------2 Min Team Talk---------------------------------------------------------------------------------------------

------------- 1:00 HR End Fielding Practice ---------------------------------------------------------------------------------

Batting Practice 1 hr

Bat Grip- (RELAX)

Knocking knuckles aligned Loose grip- (play the piano) Hands cheek high Flexion in top wrist

Hitting Mechanics

Grip Stance Load – Need to load early! Pitch recognition Stay connected – hands should remain same distance from shoulder during first part of swing Proper Swing- 4 S’s (slow, short, soft, straight)

o Slow – stride is controlledo Short – 3-5 incheso Soft – land on the ball of the footo Straight- stride should be straight towards the pitcher regardless of pitch location

Cheat Method – proper distance from tee

Inside pitch – bat distance at 45 degree angle from front knee to tee Middle pitch – bat distance at 10 degree angle from front knee to tee Outside pitch – bat distance 0 degrees from mid-thigh of front leg (batter standing up) to tee

Plate Coverage and discipline

No Count or 3-1 count 1 strike 2 strikes- (protect)

1 ball width off the plate

Tunnel 1 and 2 –Live BP – Teach proper way to bunt, feet positioning, hand placement on the bat, how to control where the ball will go

Round 1- Bunt 5 down 3rd baseline Round 2 –Bunt 5 down 1st baseline Round 3 – push bunt towards 2nd past pitcher Round 4- hit away (15 pitches)

o Work on pull hitting inside middle pitch (5)o Work on backside hitting (5)o Work on driving up the middle (5)o Situational hitting (have a plan when you enter the batters box) (5)

Practice 2

Raise right leg to left hand and left leg to u. 50 ft - Walking Quad Stretch – alternate right and left(leg behid and grab toe) at the end

of each leg, stand on tippy toe.v. 50 ft - Walking Knee Hug – pull knee to chest (skipping)w. 50 ft - Walking Lunge Twist – lunge with trunk rotation (right leg lunge twist right, left

Throwing Warm Ups

Boxers

Jump Backs

--------------1 min break--------------20:00min---------------------------------------------------------------------------

Ready Position – 2 Min

Infieldo When pitcher starts move to the plate, 2 steps forward (right left)o Glove knee level and in front ( open to the plate)o Athletic position ( on balls of the feet)

Key is your feet land as the ball is crossing the plate Outfield

o When pitcher starts move to the plate, 2 steps forward (right left)o Athletic position ( on balls of the feet)

Key is your feet land as the ball is crossing the plate

Offensive Signals – 3 Min (INDICATOR HAT BILL)

Steal-o ELBOW

Bunt- BELLYo Towards 3rd base - WRISTo Towards 1st base- NOSE

Clear -o Wipe down leg

Lead Offs and Pick Offs (30 min)

Lead Offs

Primary Lead- STAY ON THE BASE UNTIL THE PITCHER TOES THE RUBBER - With the left foot on the base take 3 full steps beginning with the right foot. R-L-R.Stop. When the pitcher comes set, take 2 shuffles.

***NEVER CROSS YOUR FEET***Secondary Lead- As the pitcher delivers to the plate take 3 skip hops, leading with the right foot,timed so the last hop is in unison with the ball crossing the plate. Read the pitch- hits the catcher’sglove, ball in the dirt or is hit. If it is hit read the angle Pitcher on the mound, first baseman set to receive pick move. ( 2 pitchers, 2 first baseman)

Pick off Moves-

Picks to first- o Step off rubber to the back with rear footo Set up – this is a controlled throw slower than pickoff moveo Throw to first before coming set

Quick jump-turn and throwo Throw after coming set

Vary the number of time you look to first

Picks to 2nd-

Picks to second- o Step off rubber to the back with rear footo Set up – this is a controlled throw slower than pickoff moveo Throw to first before coming set

Vary the number of time you look to first Short stop and 2nd baseman

o Short stop and 2nd baseman must take off to the bago SS taking the throw(left foot behind bago 2nd baseman backing up the throwo Centerfielder moving in as second back up

---------End Practice----------------1 hr--------------------------------------------------------------------------

Tunnel 1- Tee Work

Tee 1 – Insider bat (Middle pitch) Tee 2 – 1 arm (front arm) Tee 3 – 1 arm (rear arm)

Tunnel 2- Live BP

Round 1- hit away (15 pitches) Round 2-Work on pull hitting inside middle pitch (5) Round 3 - Work on backside hitting (5) Round 4 - Work on driving up the middle (5) Round 5 - Situational hitting (have a plan when you enter the batters box) (5)

Practice 3 –

Throwing Warm Ups

Boxers

Jump Backs

LONG TOSS

3. Stretch - Throws of 100-130 ft and greater – Crow hop (relieves stress on elbow and shoulder)

1min BREAK--------------------------------------------------------------30:00 min ---------------------------------------------

Draw a triangle from the ball to proper feet position One player rolls the ball to the top of the fielder’s triangle Come into the ball, creating an angle, step into points of triangle (right left) FREEZE

Draw a triangle from the ball to proper feet position One player rolls the ball to the top of the fielder’s triangle Come into the ball, creating an angle, step into points of triangle (right left) Come to power position FREEZE (check shoulder height, ball position, feet position

Draw a triangle from the ball to proper feet position One player rolls the ball to the top of the fielder’s triangle Come into the ball, creating an angle, step into points of triangle (right left) Come to power position Simulate throw to 1st FREEZE ( check to make sure throwing arm crosses over front knee

Draw a triangle from the ball to proper feet position One player rolls the ball to the top of the fielder’s triangle Come into the ball, creating an angle, step into points of triangle (right left) Come to power position Simulate throw to 1st Follow simulated throw 2 steps towards base ( stay in the hallway)

Three Step Five Step 10 min ( this is for conditioning and proper fielding technique)

2 groups of 6 players

Group 1 – ()

Group 2 –()

Fielder starts in ready position Coach rolls a ball about 3 feet to the right Player fields the ball and throws back to coach (like standing figure 8 drill) Coach then rolls the ball 6 feet to the left Player fields the ball and throes back to coach (like standing figure 8 drill) Coach then rolls the ball 6 feet to the right

-------------------------------------End Practice 1hr -------------------------------------------------------

MLB Batting Practice- Screen behind 2nd Base and plate

Pitching Coach – throws BPo All hits fielded by outfielderso Throw into player behind 2nd base screen

3rd Baseline Coach- (Between Pitches) hitting infield fungoes to 1st and short 1st baseline Coach – (Between Pitches) hitting infield fungoes to 2nd and 3rd

o Infielders field the balls, using proper mechanicso Come up to simulated throw to firsto Take 2 steps towards 1st base ( stay in the hallway)

Base runners working on situational runningo Stealing on pitched balls in the dirto Reading hits to the outfield

Turn your body to read the ball

-------------------------------------End Practice 1hr -------------------------------------------------------

Practice 4

Throwing Warm Ups

Boxers

Jump Backs

-------------------------- 1 min Break----------------------20:00min----------------------------------------

Groups 1 ()

Group 2 ()

Pitchers Infield and Middle Infield drill simultaneous 12 Min

6 min - Pitchers Infield Practice – ( work covering first and fielding throwing to first)

3 Min -Grounders to first base. Pitcher covers 1st. (1st and Pitcher switch Lines)o Pitcher must stay inside the bago 1st baseman must lead pitcher with toss

3 min – Pitcher fields bunts and comebackers, makes throw to 1st baseo Throw must be to inside of bag

6 min - Middle infield drills – players rotate in all positions

Work on fielding ground balls and feeding 2nd baseo Fielder working on angling to the ball

3 min -Flips to the bag While separating the hands, fielder should push off in the direction of

the bag extending the arm to the bag 3 min - Throws to the bag

Throwers feet should be perpendicular (facing the bag) SS throws to front corner of the bag 2nd throws to back corner of the bag (CF Corner of bag)

o Player receiving the ball at the bag SS – swipe back foot across to power position for throw to 1st for double play 2nd – left foot on the bag, push off with left foot to right leg, to power position

throw to 1st for double play

------------------------2 min break 35:00 min-----------------------------------------------------------------------------

15 min - Outfield work (NINE SKILLS DRILL) 1 line in right field with coach receiving at 2nd or 3rd)

Outfielders (angle to the ball, charging the ball, fielding grounder on the run)o Round 1: line players in medium-right field. Hit ground ball fungoes to their left with

sufficient force to make them sprint to cut the balls off. Throw into second base. 2 balls each.

o Round 2: line players in center field. Hit ground balls to their right in the gap. The throw is into third base.

o Round 3: right field. Hit ground balls to their right, toward the left field foul line. The throw is into second.

o Round 4: center field. Players field ground balls on the run and throw to the plate. Catcher takes throws at home.

12 min – Catchers Drills (2 catchers)

30s (x6) – wall ball (2nd person throws lite flight balls from behind the catcher against wall. Catcher must use bare hand to catch or block ball in the dirt)

30s – blocking from primary 30s – blocking from secondary

2 min – Catch to power position (footwork)

---------------1min break-------------------------------50:00 min-------------------------------------------------------

Offensive Signals – 3 Min

Indicator – BILL OF HAT Steal-

o touch ELBOW Bunt-

o Towards 3rd base- EARo Towards 1st base - NOSE

Clear -o Wipe across chest

------------------------------Team Review 2 Min----------End Practice------1hr----------------------------------

Bat Grip- (RELAX)

Knocking knuckles aligned Loose grip- (play the piano) Hands cheek high

Proper Swing- 4 S’s (slow, short, soft, straight)

Slow – stride is controlled Short – 3-5 inches Soft – land on the ball of the foot Straight- stride should be straight towards the pitcher regardless of pitch location

Tunnel 1- Tee Work- inside pitch -10 degrees off front knee

Tee 1 – Insider bat Tee 2 – 2 hands (inside pitch- 45 degrees of front knee) Tee 3 – 2 hands (outside pitch- 0 degrees off front mid-thigh)

Tunnel 2 –Live BP

Pitchers Bull Pen- 2 pitchers and 2 catchers throwing during BP

Throw one full bullpen between starts. The full bullpen is the same as the pre-game session except stay at 50-75% velocity. Don’t air it out. (The distance may be shortened slightly.)

Play catch and work on something every practice; mechanics, release point, arm action, etc. This pen is a good time to work on the ‘feel’ of the change up and breaking pitch. Since this

session is not at full velocity, there is little risk of arm injury.

The pitching coach should watch every pitcher’s bullpen, regulate his effort and give encouragement.

The pitcher may throw this bullpen on flat ground and/or at a shorter distance.

Fastball command is our number one priority. Bullpen this sequence:

o The catcher sets up 1 foot off the right side of the plate-pitcher throws 4 fastballso catcher sets up 1 foot off the left side of the plate- pitcher throws 4 fastballso catcher sets up on the inside corner-4 fastballso outside corner- 4 fastballs.

This starts the pitcher with 16 fastballs, helping him spot it by concentrating on hitting the glove. (A pitcher’s number 1 job-‘Hit the glove.’ This helps train a pitcher to develop fastball command.)

o Throw 3 fastballs up and in. Don’t practice throwing fastballs down the middle. Do throw all changeups down the middle. (5-10 depending on what it takes to get the feel.) Throw 5-6 breaking pitches. (It is recommended that youth pitchers don’t throw breaking

pitches.) Throw an equal number of 2-seam and 4-seam fastballs. They give the hitter a slightly different

look and movement. The 2-seam fastball is a very important pitch. Throw 1/2 of the session from the stretch. (Advanced Baseball) Visualize the ball hitting the target before you throw.

-------------------End BP --------------1:00hr-----------------------------------------------------------------------------------

Practice 5 –

Throwing Warm Ups

Boxers

Jump Backs

LONG TOSS

Stretch - Throws of 100 ft and greater – Crow hop (relieves stress on elbow and shoulder)

1min BREAK--------------------------------------------------------------30:00 min ---------------------------------------------

Fielding to simulated throw taking momentum to the base (10 Reps) 15 Minutes

One layer rolls the ball to the top of the fielder’s triangle Draw a triangle from the ball to proper feet position Come into the ball, creating an angle, step into points of triangle (right left) Come to power position Simulate throw to 1st Follow simulated throw 2 steps towards base ( stay in the hallway)

Three Step Five Step (10 min )( this is for conditioning and proper fielding technique)

Group 1 – ()

Group 2 –()

Bunt defense (5 min)- no runners, or runners at any base

-------------------------------------End Practice 1hr -------------------------------------------------------

PRACTICE 6

30s – Kneeling Figure 8 30s – Power Position 30s – Standing Figure 8 30s – Standing Power position

Boxers

30s – Throwers shifts weight right and left (4 times)to power position then throw

Jump Backs

1min – Quick toss (be quick but not in a hurry)

1. Thrower and receiver throw back and forth as many throws as possible in 30s (using proper mechanics)

2 minutes – Position specific throwing (pitcher 4 seam, 2 seam, circle change) (STAY IN THE HALLWAY)

1. 1 min - Receiving player catching as relay man in the outfield to power position2. 1 min – Receiving player working from position (ie catcher, 1st, 2nd, 3rd,ss)

1 min break------------------------------------------------------26:00 min--------------------------------------

Pitchers Bull Pen-

session is not at full velocity, there is little risk of arm injury. The pitching coach should watch every pitcher’s bullpen, regulate his effort and give

encouragement. The pitcher may throw this bullpen on flat ground and/or at a shorter distance.

Fastball command is our number one priority. We have our pitchers throw every bullpen starting with this sequence:

o Round 3: right field. Hit ground balls to their left, toward the left field foul line. The throw is into second.

12 min – Catchers Drills ()

30s – blocking from primary 30s – blocking from secondary 2 min – Catch to power position (footwork)

o 1 min – secondary position catch to power position going to 2nd

o 1 min – secondary position catch to power position going to 3rd(footwork behind a righty batter)

1 min----------------------------------------------------------------42:00-----------------------------------------------------------

15 min - Base running- (runners working on reading pitcher and sliding, pitchers working on moves)

Pitcher on the mound, first baseman set to receive pick move. ( 2 pitchers, 2 first baseman)

Pitchers moveso Set up – this is a controlled throw slower than pickoff moveo Pick off – quick turn hard throw to first

Base runner get primary lead and reacts off pitcher movement

1 min-----------------------------------------------------------------57:00---------------------------------------------------

3 min------------------Team Discussion------------------------1:00:00-------------------------------------------------

End Practice ---------------------------------------------------------------------------------------------------------------

EXTRA TEMPLATES

PRACTICE 7

30s – Kneeling Figure 8 30s – Power Position Figure 8 30s – Standing Figure 8 30s – Standing Power position Figure 8

Boxers

Jump Backs

LONG TOSS

6. Arm circles forward and backward7. Elbow touches (arms to the side make and L, pull elbows together8. Forearm flaps – Arms in L position 90 degrees down9. Stretch - Throws of 100 ft and greater – Crow hop (relieves stress on elbow and

shoulder)10. Pull Down -Once max distance is achieved – walking in throwing at 20ft intervals

with same intensity as max distance (only arch changing)11. Arm circles forward and backward12. Elbow touches (arms to the side make and L, pull elbows together13. Forearm flaps – Arms in L position 90 degrees down

1min BREAK--------------------------------------------------------------55:00 min ---------------------------------------------

5 min------------------Team Discussion------------------------1:00:00-------------------------------------------------

End Practice 3---------------------------------------------------------------------------------------------------------------

1min – Bare hand short hop (back hand)

o Round 3: right field. Hit ground balls to their left, toward the right field foul line. The throw is into second.

12 min – Catchers Drills (Bridger, David)

30s – blocking from primary 30s – blocking from secondary 2 min – Catch to power position (footwork)

PRACTICE 2

1. Dynamic Stretching – 15mina. 10 reps - Jumping jacks

b. 10 reps – forward jumping jacksc. 10 reps rotation jumping jacksd. 10 reps – Right leg swing (forward and backward)e. 10 reps – Left leg swing (forward and backward)f. 10 reps – Right leg swing (side to side)g. 10 reps – Left leg swing (side to side)h. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)i. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)j. 20 reps – trunk rotation (arms straight out twist upper body side to side)k. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)l. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)m. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm shoulder

30s – Kneeling Figure 8

30s – Power Position Figure 8 30s – Standing Figure 8 30s – Standing Power position Figure 8

Boxers

Jump Backs

Thrower and receiver throw back and forth as many throws as possible in 30s (using proper mechanics)

10 Min - Squat and Throw Drill – (butt down, head up, hand between ball and face)

Player in a good fielding position Received the ball, out front, throws from fielding position like standing figure 8 drill back to

coach. (5 consecutive balls – 2 rounds)

1 MIN BREAK ---------------------------------------------------------------------0:30:00

10 Min – 5-4-3 Double play -

Cone 1o Players starts with a ball In a fielding positiono Shuffles, staying low to cone 2

Cone 2o Release of the ball

Cone 3o Follow momentum after throw through cone 3

2 techniques for tossing a ball-

1. Underhand Toss – extend arm completely towards target, swing of a straight arm.( no flex in wrist or elbow)

2. Counter Toss – thumb down, extend arm completely towards target. swing of a straight arm.( no flex in wrist or elbow)

2 Min – Box Drill Toss– TO THE LEFT - 4 cones in a square (left - SS feed to 2nd for double play)

Player at each cone

Player 1 takes crossover step, with their right foot, staying low, finishing high Underhand toss to player to the left. Player 2 catch head high Player will follow their toss and setup at that cone ready to receive another toss

2 Min – Box Drill Toss– TO THE RIGHT - 4 cones in a square (to the right - 2nd baseman double play)

Player at each cone Player 1 shuffle to the right, staying low, arm swings in front, finishing high Underhand toss to player to the right. Player 2 catch head high Player will follow their toss and setup at that cone ready to receive another toss

2 Min – Box Drill Throw– 4 cones in a square (to the right - 2nd baseman double play)

Player at each cone Player 1 receives the ball, turns upper body only throw to the right , staying low

2 Min – Box Drill Throw– 4 cones in a square (- SS feed to 2nd for double play)

Player at each cone Player 1 receives the ball, jump turns to get body square to cone to the left Feet should land right left Make throw using upper body

End Fielding Practice ------------ Review what we learned---------------------0:56:00

Bat Grip- (RELAX)

Knocking knuckles aligned Loose grip- (play the piano) Hands cheek high

Proper Swing- 4 S’s (slow, short, soft, straight)

Slow – stride is controlled Short – 3-5 inches Soft – land on the ball of the foot Straight- stride should be straight towards the pitcher regardless of pitch location

Tunnel 1- Tee Work- inside pitch -10 degrees off front knee

Tee 1 – 2 hands (middle pitch- 10 degrees of front knee) Tee 2 – 2 hands (inside pitch- 45 degrees of front knee) Tee 3 – 2 hands (outside pitch- 0 degrees off front mid-thigh)

Tunnel 2 –Live BP

Fastball command is our number one priority.

We have our pitchers throw every bullpen starting with this sequence: o The catcher sets up 1 foot off the right side of the plate-pitcher throws 4 fastballso catcher sets up 1 foot off the left side of the plate- pitcher throws 4 fastballso catcher sets up on the inside corner-4 fastballso outside corner- 4 fastballs.

-------------------End BP --------------1:00hr-----------------------------------------------------------------------------------

Ready Position Instruction – 2 Min

Group 1

Group 2

1 MIN BREAK -------------------------------------------------------0:45:00-----------------------------------------------

1st and 3rd, Catchers Drills, Outfield Fungo Simultaneous 12 Min

Group 1

Group 2

6 min - Outfield Fungo Work

3 Min -Fielding grounders on the runo Take angle to the ballo Field the ball on the run beside glove foot

3 Min Fielding Flyso Take angle to the ball to line up throwo Move into the ball on the catch

6 min - 1 st baseman and 3 rd -

group1- 3rd base Griffen, Nathan, Scott, Taylor 1st base Bryce

Group 2 Nikki, Will, Ian, Haasan 1st Base Bryce, Taylor

1st Base -Working on stretch position

2 min -Fielding short hopso 1 Min Glove Sideo 1 Min Back hand

4 min – Receiving balls from 3rd

3rd Base – Working on catches and tags

1 min - From the field or outfield (side of the bag where the throw is coming from) 1 min - From home on a steal (straddle the bag) 4 min – Fielding

o 1 Min Field grounders balancedo Field on the run throw to first. (off balance throws)

12 min – Catchers Drills (Ethan, Alex, Francis)

30s – blocking from primary- Baseball thrown from in front 30s – blocking from secondary - Baseball thrown from in front 2 min – Catch to power position (footwork)

TEAM MEETING-------------------------------------------------------------0:57:00 min-------------------------------------

END FIELDING PRATTICE-------------------------------------------------1:00:00 min--------------------------------------

Infield/Outfield Fingo/Base running – Simultaneous 12 Min

Rotate groups every 4 Min

Group 1- Griffen (SS), Nathan (2nd), Scott (3rd) Bryce (1st)

Group 2 - Nikki (SS), Ethan (1st) , Ian (3rd) , Haasan(2nd),

Group 3 – Alex (SS), Taylor (3rd), Will (2nd), Francis (1st)

Infield – 4min

Working on fielding Taking angle to the ball Good footwork on throws and around the bag Throwing accuracy Cut off responsibility on ball to the outfield

Outfield – 4 min

Working on fielding (fielding the ball on the run) Taking angle to the ball Throwing accuracy Hitting correct cut off (situational based on runners)

Base Running – 4 min Situational running

Work on lead offs Work on reading the ball off the bat Using base coaches Work on footwork at the bags

How to Lead Off

First base- Take a primary lead. * (Lead off in a straight line from the front corner of the bagbecause it gives the pitcher the illusion that the runner is closer to the base than he actually is.) As thepitcher comes set, take the last 1 deliberate shuffle steps. This can have a distracting effect on a youngpitcher. The primary lead gives the runner approximately a 5-7 foot lead. With a left-hand pitcher youmay elect to take a shorter lead, 3 shuffle steps only. * The runner’s chest is facing the catcher and the runner keeps his eyes on the pitcher’s back foot. (If the back heel raises he is throwing over.)(One-way lead.) As the pitcher delivers the pitchthe runner takes his secondary lead.

Second Base- starting with the right foot, take 3 steps off the base in a straight line toward 3rd. As thepitcher comes set take 2 deliberate shuffle steps. As the pitcher delivers the ball to the plate the baserunner takes his secondary lead. (Can be up to 12’, third base coach gives directions) Before the pitchthe runner should keep his eyes on the pitcher only.2-out lead at Second Base- same as primary lead at 1st and 2nd but 9’ behind the bag, toward leftfield. The 9’ arc is now established and provides an angle for sharp turns at 3 rd base. He should go atthe ‘crack of the bat.’

Third Base- Lead off in foul territory, return to the base in fair. The lead is as far as the third basemanis away from the bag. From your primary lead, if the pitcher is pitching from the stretch, take a 3 stepwalking lead, timed so that your right foot lands at the moment the ball crosses the plate. If the pitcheris pitching from the windup, take a 5 step walking lead. This is an advantage because your lead hastaken you 19-20 feet from third base.

*Primary Lead- With the left foot on the base take 3 full steps beginning with the right foot. R-L-R.Stop. When the pitcher comes set, take 2 steps. Shuffle, shuffle. R-L, R-L stop.

*Secondary Lead- As the pitcher delivers to the plate take 3 skip hops, leading with the right foot,timed so the last hop is in unison with the ball crossing the plate. Read the pitch- hits the catcher’sglove or is hit. If it is hit read the angle.

STANDARD DEFENSIVE POSITIONINGStandard Defensive Positioning recognizes the fact that there are more balls hit up the middle (“Vee” of the field) than in the holes or down the lines. This configuration allows forthe best possible defensive range, covering areas of the field where the ball will most likely behit. In certain situations and with certain hitters the coach may elect to alter his defenseslightly. There are certain responsibilities that go with this defense. The middle infielders mustbe able the make the backhand play, the third baseman must be able to play the bunt and theslow roller and the first baseman must be agile and quick. Notice how far back they are.FIRST BASE- Play 4-6 full steps off the line and 4 or 7 full steps back. This positioning giveshim the best possible range and still allows him to get to the bag in time. In a situation later in the game that requires him to cut down on the possibility of a double he will play closer to the line. With a runner on first base, he will hold him on. With runners on first and second or basesloaded, he may play back unless the runner takes too large a lead or he wants to keep the double play in order.SECOND BASE- Play 7 full steps over and 7 steps back. In a double play situation heshould pinch in a little (3 steps over and 3-5 back). In a double play situation with a left-handpull hitter at bat play 5 steps over and 5 back.SHORTSTOP- Play 7 full steps over and 7 back. Double play situations are 3-5 over and 3-5 back.

THIRD BASE- Play 4 full steps over and 3-5 back. In the late innings or if a right hand pullhitter is at bat he may play closer to the line. With hitters who run well he may play evenwith the bag. As the count eliminates the bunt possibility he may move back.CENTER FIELD- Play a few steps either left or right of second base depending on thehitter. Do not let the alignment of second base and the pitcher block your view of the strikezone.LEFT FIELD- Extend an imaginary line from first base through second and into the middleof the outfield. Have him take 5 full steps (15 feet) towards the 3rd base foul line. That is the normal position.RIGHT FIELD-Extend the imaginary line from third base through second and into theoutfield. Have him take 5 full steps (15 feet) towards the 1st base foul line.

Practice Monday

1. Dynamic Stretching – 15mina. 10 reps – Right leg swing (forward and backward)b. 10 reps – Left leg swing (forward and backward)c. 10 reps – Right leg swing (side to side)

d. 10 reps – Left leg swing (side to side)e. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)f. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)g. 20 reps – trunk rotation (arms straight out twist upper body side to side)h. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)i. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)j. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm shoulder

height straight out, twist to the right backwards.)k. 10 reps – Multi Plane Rotation Backwards (right arm above head, left arm shoulder

height straight out, twist to the left backwards.)l. 10 reps – Multi Plane Rotation Forwards (left arm above head right arm crosses in front

chest high, twist to the left forwards.) BASEBALL SWINGm. 10 reps – Multi Plane Rotation Forwards (right arm above head left arm crosses in front

chest high, twist to the left forwards.) BASEBALL SWINGn. 10 reps – World’s Greatest Stretch – right foot lunge step forward, right elbow to right

tow(count of 3), rock back to sprinter start position (stretching front leg hamstring and rear leg calf muscle (count of 3) rock forward explode to standing position (alternate legs)

o. 10 reps-Sumo Squat – Squat position grab toes, drop your butt, then straighten legs (count of 3) straight back!

p. 10 reps -Scorpion stretch – lay face down, arms out bring right leg to ground by left hand. Then switch legs. Bring left leg to right hand.

q. 50 ft - Walk on Toes w/ forward arm circles- arm circles get large at endr. 50 ft - Heel walk w/backwards arm circles - arm circles get large at ends. 50 ft - Walking Straight leg raise. This is a raise not a kick! Leg straight, back straight.

Raise right leg to left hand and left leg to t. 50 ft - Walking Quad Stretch – alternate right and left(leg behind and grab toe) at the

end of each leg, stand on tippy toe.u. 50 ft - Walking Knee Hug – pull knee to chest (skipping)v. 50 ft - Walking Lunge Twist – lunge with trunk rotation (right leg lunge twist right, left

leg lunge twist leftw. 50 ft - Shuffle Thigh stretch – shuffle 2 times, lean forward, lean backwards, shufflex. 50 ft Butt Kick Jog- heals touching butty. 10 reps - Jumping jacksz. 10 reps – forward jumping jacksaa. 10 reps rotation jumping jacks

30s – Kneeling Figure 8 30s – Power Position Figure 8

30s – Standing Figure 8 30s – Standing Power position Figure 8

Boxers

Jump Backs

2 minutes – Power position throwing (pitcher 4 seam, 2 seam, circle change) (STAY IN THE HALLWAY)

Glove short hop

2 Min –Glove short hop (center) 2 Min – Glove short hop (glove side) 2 Min – Glove short hop (back hand)

1 MIN BREAK ---------------------------------------------------------------------0:30:00

Group 1- (players names for this group)

Group 2 - (players names for this group)

Group 3 – (players names for this group)

Infield - 15 min

Group 1- )

Group 2-

Working on fielding Taking angle to the ball Good footwork on throws and around the bag Throwing accuracy Cut off responsibility on ball to the outfield

Outfield – 15 min

Group 1 -

Group 2-

Pitchers Bullpen 15 min per group

Group 1-

Group 2 –

Throw one full bullpen between starts. The full bullpen is the same as the pre-game session except stay at 50-75% velocity. Don’t air it out.

starting with this sequence: o The catcher sets up 1 foot off the right side of the plate-pitcher throws 4 fastballso catcher sets up 1 foot off the left side of the plate- pitcher throws 4 fastballso catcher sets up on the inside corner-4 fastballso outside corner- 4 fastballs.

o Throw 3 fastballs up and in. Don’t practice throwing fastballs down the middle. Do throw all changeups down the middle. (5-10 depending on what it takes to get the feel.) Throw an equal number of 2-seam and 4-seam fastballs. They give the hitter a slightly different

look and movement. The 2-seam fastball is a very important pitch. Throw 1/2 of the session from the stretch. (Advanced Baseball) Visualize the ball hitting the target before you throw. Gradually increase the velocity until the last 10 or so pitches are thrown at full speed and mix up

your pitches-fastball-change, fastball curve. Try to simulate game conditions. It is important to develop a set routine that you can use for every pre-game session.

BATTING PRRACTICE

Bunting - Start with 6 bunts

3 to 1st base 3 to 3rd base Full swings

Practice Tuesday

2. Dynamic Stretching – 15mina. 10 reps – Right leg swing (forward and backward)b. 10 reps – Left leg swing (forward and backward)c. 10 reps – Right leg swing (side to side)d. 10 reps – Left leg swing (side to side)e. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)f. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)

g. 20 reps – trunk rotation (arms straight out twist upper body side to side)h. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)i. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)j. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm shoulder

Boxers

Jump Backs

Glove short hop

1 MIN BREAK ---------------------------------------------------------------------0:30:00

Group 1-

Group 2 -

Group 3 –

Infield - 15 min

Group 1-

Group 2-

Working on fielding Taking angle to the ball Good footwork on throws and around the bag Throwing accuracy

Cut off responsibility on ball to the outfield

Outfield – 15 min

Group 1 -

Group 2-

Pitchers Bullpen 15 min per group

Group 1-(

Group 2 –

BATTING PRRACTICE

Bunting - Start with 6 bunts

3 to 1st base 3 to 3rd base

Full swings

Practice Monday

3. Dynamic Stretching – 15mina. 10 reps – Right leg swing (forward and backward)b. 10 reps – Left leg swing (forward and backward)c. 10 reps – Right leg swing (side to side)d. 10 reps – Left leg swing (side to side)e. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)f. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)

g. 20 reps – trunk rotation (arms straight out twist upper body side to side)h. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)i. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)j. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm shoulder

Boxers

Jump Backs

Glove short hop

1 MIN BREAK ---------------------------------------------------------------------0:30:00

Group 1- Griffen (SS, CF), Nathan (2nd LF), Ian (3rd RF) Bryce (1st)

Group 2 - Nikki (SS CF), Bryce (1st) , Ian (3rd CF) , Haasan(2nd RF),

Group 3 – Alex (SS, CF), Taylor (3rd), Will (2nd LF), Francis (1st)

Infield - 15 min

Group 1- Griffen (SS), Nathan (2nd),Will (2nd), Bryce (1st), Taylor (3rd)

Group 2- Bryce (1st), Haasan (2nd), Taylor (3rd), Ethan (1st), Ian (2nd)

Working on fielding Taking angle to the ball

Good footwork on throws and around the bag Throwing accuracy Cut off responsibility on ball to the outfield

Outfield – 15 min

Group 1 - Nikki (CF), Ian (LF) , Haasan( RF)

Group 2- Griffen (CF), Nathan (LF), Scott(RF)

Pitchers Bullpen

Group 1-(Alex (P), Ethan (C) – Scott (P), Francis (C)

Group 2 – Nikki (P) Alex (C) – Will (P), Francis (C)

4 min - 1 st baseman and 3 rd -

1st Base -Working on stretch position

2 min -Fielding short hopso 1 min Glove Sideo 1 min Back hand

2 min -Leaving the base to make a stop (track the ball to power position throw to 2nd or 3rd)

3rd Base – Working on catches and tags

2 min - From the field 2 min - From home on a steal

1 min Break--------------------------------------------------------33:00 Min---------------------------------------------------

Practice 5

1. Dynamic Stretching – 15mina. 10 reps – Right leg swing (forward and backward)b. 10 reps – Left leg swing (forward and backward)c. 10 reps – Right leg swing (side to side)d. 10 reps – Left leg swing (side to side)e. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)f. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)g. 20 reps – trunk rotation (arms straight out twist upper body side to side)h. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)i. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)j. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm shoulder

p. 50 ft - Walk on Toes w/ forward arm circles- arm circles get large at endq. 50 ft - Heel walk w/backwards arm circles - arm circles get large at endr. 50 ft - Walking Straight leg raise. This is a raise not a kick! Leg straight, back straight.

Raise right leg to left hand and left leg to right hands. 50 ft - Walking Quad Stretch – alternate right and left(leg behind and grab toe) at the

end of each leg, stand on tippy toe.t. 50 ft - Walking Knee Hug – pull knee to chest (skipping)u. 50 ft - Walking Lunge Twist – lunge with trunk rotation (right leg lunge twist right, left

leg lunge twist left

v. 50 ft - Shuffle Thigh stretch – shuffle 2 times, lean forward, lean backwards, shufflew. 50 ft Butt Kick Jog- heals touching buttx. 10 reps - Jumping jacksy. 10 reps – forward jumping jacksz. 10 reps rotation jumping jacks

Throwing Warm Ups

Boxers

Jump Backs

-------------------------- 1 min Break----------------------20:00min----------------------------------------

20 min - Infield Practice- (Field balls and make throws to first in 5 sec or less)

1st – Bryce, Kaden

2nd – Chris, Kenny, Avery

3rd – Taylor, Blake

ss- Zachary, Andrew, Joseph

Outfielders (angle to the ball, charging the ball, fielding grounder on the run- players have to time the ball to field the ball beside their glove side foot)

o Round 1: line players in medium-right field. Hit ground ball fungoes to their left with sufficient force to make them sprint to cut the balls off. Throw into second base. 2 balls each.

-------------------------------End Fielding 1nr -------------------------------------------------------------------------------------

o Infielders field the balls, using proper mechanics

o Come up to simulated throw to firsto Take 2 steps towards 1st base ( stay in the hallway)

-------------------------------------End Practice 1hr ------------------------------------------------------------------------------

Practice 5

2. Dynamic Stretching – 15mina. 10 reps – Right leg swing (forward and backward)b. 10 reps – Left leg swing (forward and backward)c. 10 reps – Right leg swing (side to side)d. 10 reps – Left leg swing (side to side)e. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)f. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)g. 20 reps – trunk rotation (arms straight out twist upper body side to side)h. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)i. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)j. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm shoulder

Raise right leg to left hand and left leg to right hands. 50 ft - Walking Quad Stretch – alternate right and left(leg behind and grab toe) at the

end of each leg, stand on tippy toe.t. 50 ft - Walking Knee Hug – pull knee to chest (skipping)

u. 50 ft - Walking Lunge Twist – lunge with trunk rotation (right leg lunge twist right, left leg lunge twist left

v. 50 ft - Shuffle Thigh stretch – shuffle 2 times, lean forward, lean backwards, shufflew. 50 ft Butt Kick Jog- heals touching buttx. 10 reps - Jumping jacksy. 10 reps – forward jumping jacksz. 10 reps rotation jumping jacks

Throwing Warm Ups

Boxers

Jump Backs

-------------------------- 1 min Break----------------------20:00min----------------------------------------

LONG TOSS- 15 -20 min

1. Arm circles forward and backward2. Elbow touches (arms to the side make and L, pull elbows together3. Forearm flaps – Arms in L position 90 degrees down4. Stretch - Throws of 100 ft and greater – Crow hop (relieves stress on elbow and

shoulder)5. Pull Down -Once max distance is achieved – walking in throwing at 20ft intervals

with same intensity as max distance (only arch changing)6. Arm circles forward and backward7. Elbow touches (arms to the side make and L, pull elbows together8. Forearm flaps – Arms in L position 90 degrees down

PRACTICE 7

2. Dynamic Stretching – 15mina. 10 reps – Right leg swing (forward and backward)b. 10 reps – Left leg swing (forward and backward)c. 10 reps – Right leg swing (side to side)

d. 10 reps – Left leg swing (side to side)e. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)f. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)g. 20 reps – trunk rotation (arms straight out twist upper body side to side)h. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)i. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)j. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm shoulder

Raise right leg to left hand and left leg to s. 50 ft - Walking Quad Stretch – alternate right and left(leg behind and grab toe) at the

end of each leg, stand on tippy toe.t. 50 ft - Walking Knee Hug – pull knee to chest (skipping)u. 50 ft - Walking Lunge Twist – lunge with trunk rotation (right leg lunge twist right, left

leg lunge twist leftv. 50 ft - Shuffle Thigh stretch – shuffle 2 times, lean forward, lean backwards, shufflew. 50 ft Butt Kick Jog- heals touching buttx. 10 reps - Jumping jacksy. 10 reps – forward jumping jacksz. 10 reps rotation jumping jacks

Boxers

Jump Backs

your pitches-fastball-change, fastball curve. Try to simulate game conditions.It is important to develop a set routine that you can use for every pre-game session

PRACTICE 1 – 3/7/14 1hr Field – 1hr Cages

3. Dynamic Stretching – 15mina. 10 reps – Right leg swing (forward and backward)b. 10 reps – Left leg swing (forward and backward)c. 10 reps – Right leg swing (side to side)d. 10 reps – Left leg swing (side to side)

e. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)f. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)g. 20 reps – trunk rotation (arms straight out twist upper body side to side)h. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)i. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)j. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm shoulder

Raise right leg to left hand and left leg to s. 50 ft - Walking Quad Stretch – alternate right and left(leg behid and grab toe) at the end

of each leg, stand on tippy toe.t. 50 ft - Walking Knee Hug – pull knee to chest (skipping)u. 50 ft - Walking Lunge Twist – lunge with trunk rotation (right leg lunge twist right, left

leg lunge twist leftv. 50 ft - Shuffle Thigh stretch – shuffle 2 times, lean forward, lean backwards, shufflew. 50 ft Butt Kick Jog- heals touching buttx. 10 reps - Jumping jacksy. 10 reps – forward jumping jacksz. 10 reps rotation jumping jacks

Proper ware of the glove –

Fingers should not be jammed as far in the glove as possible Pinky and ring finger - in pinky hole of glove Middle finger – in the ring finger of the glove Index finger – outside behind the middle or index finger of the glove

Catching –

Dominate the baseballo Relaxed wrist firm armo Catch the ball in the pocketo Move your feet and catch the ball between your shoulder

Boxers

Jump Backs

Practice 4

3. Dynamic Stretching – 15mina. 10 reps - Jumping jacksb. 10 reps – forward jumping jacksc. 10 reps rotation jumping jacksd. 10 reps – Right leg swing (forward and backward)e. 10 reps – Left leg swing (forward and backward)f. 10 reps – Right leg swing (side to side)g. 10 reps – Left leg swing (side to side)h. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)i. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)j. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)k. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)l. 20 reps – trunk rotation (arms straight out twist upper body side to side)m. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm shoulder

Raise right leg to left hand and left leg to right handu. 50 ft - Walking Quad Stretch – alternate right and left(leg behind and grab toe) at the

leg lunge twist leftx. 50 ft – Teter Totter Walk – left hand to left toe, right leg up. 2 steps, opposite leg

y. 50 ft - Shuffle Thigh stretch – shuffle 2 times, lean forward, lean backwards, shufflez. 50 ft Butt Kick Jog- heals touching butt

Throwing Warm Ups

Boxers

Jump Backs

30s – Thrower starts with weight on glove side leg, jumps and shift weight to throwing side leg (making sure that knee is inside the foot) throw and follow 2 steps (down the hallway)

-------------------------- 1 min Break----------------------20:00min----------------------------------------

-------------------------------End Fielding 40 Min --------------------------------------------------------------------------------

-------------------------------------End Practice 1hr 20 min----------------------------------------------------------------------

Practice 4

4. Dynamic Stretching – 15mina. 10 reps - Jumping jacksb. 10 reps – forward jumping jacksc. 10 reps rotation jumping jacksd. 10 reps – Right leg swing (forward and backward)e. 10 reps – Left leg swing (forward and backward)f. 10 reps – Right leg swing (side to side)g. 10 reps – Left leg swing (side to side)h. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)i. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)j. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)k. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)l. 20 reps – trunk rotation (arms straight out twist upper body side to side)m. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm shoulder

Raise right leg to left hand and left leg to right handu. 50 ft - Walking Quad Stretch – alternate right and left(leg behind and grab toe) at the

leg lunge twist left

x. 50 ft – Teter Totter Walk – left hand to left toe, right leg up. 2 steps, opposite legy. 50 ft - Shuffle Thigh stretch – shuffle 2 times, lean forward, lean backwards, shufflez. 50 ft Butt Kick Jog- heals touching butt

Throwing Warm Ups

Boxers

Jump Backs

30s – Thrower starts with weight on glove side leg, jumps and shift weight to throwing side leg (making sure that knee is inside the foot) throw and follow 2 steps (down the hallway)

2 Min - Squat and Throw Drill – (butt down, head up, hand between ball and face)

Player 1 in a good fielding position Player 2 rolls ground ball to center of Player 1 Received the ball, out front, throws from fielding position like standing figure 8 drill back to

coach. (5 consecutive balls – 2 rounds)

1 MIN BREAK ---------------------------------------------------------------------0:23:00

5 Min – 5-4-3 Double play -

Cone 1o Players starts with a ball In a fielding positiono Shuffles, staying low to cone 2

Cone 2o Release of the ball

Cone 3o Follow momentum after throw through cone 3

2 techniques for tossing a ball-

3. Underhand Toss – extend arm completely towards target, swing of a straight arm.( no flex in wrist or elbow)

4. Counter Toss – thumb down, extend arm completely towards target. swing of a straight arm.( no flex in wrist or elbow)

2 Min – Box Drill Toss– TO THE LEFT - 4 cones in a square (left - SS feed to 2nd for double play)

Player at each cone Player 1 takes crossover step, with their right foot, staying low, finishing high Underhand toss to player to the left. Player 2 catch head high Player will follow their toss and setup at that cone ready to receive another toss

2 Min – Box Drill Toss– TO THE RIGHT - 4 cones in a square (to the right - 2nd baseman double play)

2 Min – Box Drill Throw– 4 cones in a square (to the right - 2nd baseman double play)

Player at each cone Player 1 receives the ball, turns upper body only throw to the right , staying low

2 Min – Box Drill Throw– 4 cones in a square (- SS feed to 2nd for double play)

Player at each cone Player 1 receives the ball, jump turns to get body square to cone to the left Feet should land right left Make throw using upper body

10 Min Lead Offs

Primary Lead- With the left foot on the base take 3 full steps beginning with the right foot. R-L-R.Stop. When the pitcher comes set, take 2 shuffles. (ONLY when the pitcher has toed the rubber)

***NEVER CROSS YOUR FEET***Secondary Lead- As the pitcher delivers to the plate take 3 skip hops, leading with the right foot,timed so the last hop is in unison with the ball crossing the plate. Read the pitch- hits the catcher’sglove or is hit. If it is hit read the angle Pitcher on the mound, first baseman set to receive pick move. ( 2 pitchers, 2 first baseman)

Pick off Moves-

Picks to first- o Step off rubber to the back with rear footo Set up – this is a controlled throw slower than pickoff moveo Throw to first before coming set

Vary the number of time you look to first

End Fielding Practice ----------------------0:52:00--------------------------------------------

Base runners working on situational runningo Work on lead offs (RLR shuffle shuffle)o Stealing on pitched balls in the dirto Reading hits to the outfield

Turn your body to read the ball

Fastball command is our number one priority. We have our pitchers throw every bullpen starting with this sequence:

-------------------------------------End Practice 1hr -------------------------------------------------------

PRACTICE 3

Raise right leg to left hand and left leg to

u. 50 ft - Walking Quad Stretch – alternate right and left(leg behid and grab toe) at the end of each leg, stand on tippy toe.

v. 50 ft - Walking Knee Hug – pull knee to chest (skipping)w. 50 ft - Walking Lunge Twist – lunge with trunk rotation (right leg lunge twist right, left

Boxers

Jump Backs

Steal-o ELBOW

Bunt- BELLYo Towards 3rd base - WRISTo Towards 1st base- NOSE

Clear -

o Wipe down leg

Lead Offs and Pick Offs (30 min)

Lead Offs

Primary Lead- STAY ON THE BASE UNTIL THE PITCHER TOES THE RUBBER - With the left foot on the base take 3 full steps beginning with the right foot. R-L-R.Stop. When the pitcher comes set, take 2 shuffles.

***NEVER CROSS YOUR FEET***Secondary Lead- As the pitcher delivers to the plate take 3 shuffles, leading with the right foot,timed so the last hop is in unison with the ball crossing the plate. Read the pitch- hits the catcher’sglove, ball in the dirt or is hit. If it is hit read the angle Pitcher on the mound, first baseman set to receive pick move. ( 2 pitchers, 2 first baseman)

Returning to the base – as soon as the catcher catches the ball

Should be able to get back to the base quickly with 3 steps

Pick off Moves-

Balk - A move performed by a pitcher to deceive a runnero Drop the ball while standing on the rubbero Toeing the rubber without the ballo Faking a throw to first while occupied by a runner

After coming set Turning the shoulders Moving your hand position Dropping the ball

Picks to first- o Disengage the back foot from the rubber (REAR FOOT MUST MOVE FIRST!)o Set up – this is a controlled throw slower than pickoff moveo Throw to first before coming set

Vary the number of time you look to first Picks to second-

o Inside Move Step over rubber with lead foot turn and throw

o Spin Move Disengage the back foot from the rubber (REAR FOOT MUST MOVE FIRST!) Quick jump-turn and throw

o Looks and timing delivery

Vary the number of time you look to the base This prevents base runners from

Infield Pop Ups – CALL THE BALL!

2nd baseman o pop ups behind 1st base to 2nd base side if 2nd base

SSo Pop ups behind 3rd base to SS side of 2nd base

Bunt Coverage – The Wheel - No Slash Bunting!

3rd base crashes Pitcher crashes Catcher crashes 2nd baseman covers 2nd base SS cover third

DK3 –

Less than 2 outs with 1st base open 2 outs 1st base is open or occupied

Sliding-

Feet firsto Straight Slide

Legs in the shape of a 4 Lead foot directly into the bag Hands off the ground

o Pop Up Slide Legs in the shape of a 4 Lead foot directly into the bag Hands off the ground When foot hits the bag, pop up

o Hook slide slide to the side of the bag furthest from the tag Grab the bag as you slide by

o Head first – best for diving back to a base Slide away from the tag

(count of 3) straight back!r. 50 ft - Walk on Toes w/ forward arm circles- arm circles get large at ends. 50 ft - Heel walk w/backwards arm circles - arm circles get large at end

t. 50 ft - Walking Straight leg raise. This is a raise not a kick! Leg straight, back straight. Raise right leg to left hand and left leg to

u. 50 ft - Walking Quad Stretch – alternate right and left(leg behid and grab toe) at the end of each leg, stand on tippy toe.

v. 50 ft - Walking Knee Hug – pull knee to chest (skipping)w. 50 ft - Walking Lunge Twist – lunge with trunk rotation (right leg lunge twist right, left

Boxers

Jump Backs

Steal-o ELBOW

Bunt- BELLYo Towards 3rd base - WRIST

o Towards 1st base- NOSE Clear -

o Wipe down leg

Infield Pop Ups – CALL THE BALL!

2nd baseman o pop ups behind 1st base to 2nd base side if 2nd base

SSo Pop ups behind 3rd base to SS side of 2nd base

Bunt Coverage – The Wheel - No Slash Bunting!

3rd base crashes Pitcher crashes Catcher crashes 2nd baseman covers 2nd base SS cover third

DK3 –

Less than 2 outs with 1st base open 2 outs 1st base is open or occupied

o Round 3: right field. Hit ground balls to their right, toward the right field foul line. The throw is into second.

Nine Skills

Variation 1 w/ 1st base cut off

Nine Skills

Variation 1 w/ 1st base cut off

------------------------------End Fielding 40 Min --------------------------------------------------------------------------------

-------------------------------------End Practice 1hr 20 min----------------------------------------------------------------------

Practice - Dynamic Stretching – 15min

aa. 10 reps - Jumping jacksbb. 10 reps – forward jumping jackscc. 10 reps rotation jumping jacksdd. 10 reps – Right leg swing (forward and backward)ee. 10 reps – Left leg swing (forward and backward)ff. 10 reps – Right leg swing (side to side)gg. 10 reps – Left leg swing (side to side)hh. 10 reps – Rotational right leg swing (right leg behind bring to left shoulder)ii. 10 reps – Rotational left leg swing (right leg behind bring to left shoulder)jj. 20 reps – trunk rotation (arms straight out twist upper body side to side)kk. 10 reps – Trunk Side Bends Right (left arm over your head right arm to the ground)ll. 10 reps – Trunk Side Bends Left (right arm over your head left arm to the ground)mm. 10 reps – Multi Plane Rotation Backwards (left arm above head, right arm

shoulder height straight out, twist to the right backwards.)nn. 10 reps – Multi Plane Rotation Backwards (right arm above head, left arm shoulder

height straight out, twist to the left backwards.)oo. 10 reps – Multi Plane Rotation Forwards (left arm above head right arm crosses in front

chest high, twist to the left forwards.) BASEBALL SWINGpp. 10 reps – Multi Plane Rotation Forwards (right arm above head left arm crosses in front

chest high, twist to the left forwards.) BASEBALL SWINGqq. 10 reps-Sumo Squat – Squat position grab toes, drop your butt, then straighten legs

(count of 3) straight back!rr. 50 ft - Walk on Toes w/ forward arm circles- arm circles get large at end

ss. 50 ft - Heel walk w/backwards arm circles - arm circles get large at endtt. 50 ft - Walking Straight leg raise. This is a raise not a kick! Leg straight, back straight.

Raise right leg to left hand and left leg to uu. 50 ft - Walking Quad Stretch – alternate right and left(leg behid and grab toe) at the end

of each leg, stand on tippy toe.vv. 50 ft - Walking Knee Hug – pull knee to chest (skipping)ww. 50 ft - Walking Lunge Twist – lunge with trunk rotation (right leg lunge twist

right, left leg lunge twist leftxx. 50 ft – Teter Totter Walk – left hand to left toe, right leg up. 2 steps, opposite legyy. 50 ft - Shuffle Thigh stretch – shuffle 2 times, lean forward, lean backwards, shufflezz. 50 ft Butt Kick Jog- heals touching butt

Boxers

Jump Backs

LONG TOSS

1. Stretch - Throws of 100 ft and greater – Crow hop (relieves stress on elbow and shoulder)

Working situational base running at same time

o Round 3: right field. Hit ground balls to their right, toward the right field foul line. The throw is into second.

1 min break (Grab 3 balls and glove)----------------------1 hr 1:00 min--------------------------------------

Simultaneous with catcher drills

Throwers feet should be perpendicular (facing the bag) SS throws to front corner of the bag

2nd throws to back corner of the bag (CF Corner of bag)o Player receiving the ball at the bag

SS – swipe back foot across to power position for throw to 1st for double play 2nd – left foot on the bag, push off with left foot to right leg, to power position

Catcher Blocking Drills

1 min – Straight Ahead – 1 min – Glove Side – Coach throws ball from 45 degree angle 1 min- Arm Side – Coach throws ball from 45 degree angle 2 Min – Half and Half – Coach throws half in the dirt and half in the air 1 min – Rapid fire – coach throw balls in the air

Catcher must stop all balls in the dirt Catch all balls in the air

Catcher Receiving Drills

1 Min – Receive lite flight balls bare handedo Catch the balls between thumb and index finger

1 Min – Receive balls from short distanceo Coach throws balls from 15 ft

Catcher should be in a low relaxed position Arm slightly out ahead of knees

1 Min – Receive balls from Long Distanceo Coach throws from 40 ft

Quick Hands Drillo Catcher in relaxed balanced position

o Coach rapid fires 15 balls Catcher is to stop the ball with the glove NOT CATCH THE BALL

Catcher – Quick Feet Quick Recover Drills

3 reps – Straight Blockingo 5 balls in a line spaced 2 feet apart

Throw glove behind the ball, knees hit after Chest angled forward Throwing hand behind glove Chin down Quick to feet

3 reps – Angle Blockingo 5 balls in a zig zag – 1 foot off center line

Throw glove behind the ball Drive ball side knee down to outside of the ball Opposite leg drives hard to the side Slide on the shin guards Chest angled back to center line Chin down Throwing hand behind glove

Fielding Drills

All players take a ball and set on the infield clay Draw a triangle from the ball to proper feet position Come into the ball, creating an angle, step into points of triangle (right left) FREEZE

All players take a ball and set on the infield clay Draw a triangle from the ball to proper feet position Come into the ball, creating an angle, step into points of triangle (right left) Come to power position FREEZE (check shoulder height, ball position, feet position

All players take a ball and set on the infield clay Draw a triangle from the ball to proper feet position Come into the ball, creating an angle, step into points of triangle (right left) Come to power position Simulate throw to 1st FREEZE ( check to make sure throwing arm crosses over front knee

All players take a ball and set on the infield clay Draw a triangle from the ball to proper feet position Come into the ball, creating an angle, step into points of triangle (right left) Come to power position Simulate throw to 1st Follow simulated throw 2 steps towards base ( stay in the hallway)

Proper Fielding (Infield) – 3 Min

Creating angles to the ball – come around the ball to create momentum in the direction of the throw

Step into position (right left) Wide feet Glove out in front Butt is low Hips are flexed ( thighs parallel to the ground) Throwing hand between the ball and your face( as the ball get closer to your glove, throwing

hand gets closer to the ball)

Short Hop Drills 10 min - 2 player groups (feeder and receiver)

Fielder starts in ready position and make an arc in the clay where finger tips of glove reaches Fielder tosses short hop on the arc

o Middle short hops Finger relaxed Glove moves forward 5 inches into ball

o Glove side Finger relaxed Glove moves forward 5 inches into ball

o Backhand Palm down Finger relaxed Glove moves forward 5 inches into ball

Outfield Drills

Tree Drill – 15 Min

Set up cones Glove side

a. Drop step (left foot for righty, opposite for lefty)b. Crossoverc. Get behind the last cone to receive grounder or pop up from feederd. Move into the ball

Straight over heada. Drop step (steep angle)b. Crossoverc. Get behind the last cone to receive grounder or pop up from feederd. Move into the ball

Backhand Sidea. Drop step (right foot for righty, left for lefty)b. Crossoverc. Get behind the last cone to receive grounder or pop up from feederd. Move into the ball

Throwing Drills

Boxers

Jump Backs

Quick toss (be quick but not in a hurry)

Team with most throws with no drops wins

Position specific throwing (pitcher 4 seam, 2 seam, circle change) (STAY IN THE HALLWAY)

1 min - Receiving player catching as relay man in the outfield to power position 1 min – Receiving player working from position (ie catcher, 1st, 2nd, 3rd,ss)

4 Corners – 2 Min

3 Teams 1 player at each base

o Throw clockwise around the horn Righties turn glove side to throw

o Throw Counter Clockwise around the horn Righties turn backside to throw

o Variation – Switch directions on coaches command

Box Drill Toss– 2 Min - TO THE LEFT - 4 cones in a square (left - SS feed to 2nd for double play)

Player at each cone Player 1 takes crossover step, with their right foot, staying low, finishing high Underhand toss to player to the left. Player 2 catch head high Player will follow their toss and setup at that cone ready to receive another toss

Box Drill Toss– 2 min - TO THE RIGHT - 4 cones in a square (to the right - 2nd baseman double play)

Catcher Drills

Catcher Blocking Drills

1 min – Straight Ahead – 1 min – Glove Side – Coach throws ball from 45 degree angle 1 min- Arm Side – Coach throws ball from 45 degree angle 2 Min – Half and Half – Coach throws half in the dirt and half in the air 1 min – Rapid fire – coach throw balls in the air

Catcher must stop all balls in the dirt Catch all balls in the air

Catcher Receiving Drills

1 Min – Receive lite flight balls bare handedo Catch the balls between thumb and index finger

Middle Glove side Crossover side

1 Min – Receive balls from short distanceo Coach throws balls from 15 ft

Catcher should be in a low relaxed position

Arm slightly out ahead of knees Middle Glove side Crossover side

1 Min – Receive balls from Long Distanceo Coach throws from 40 ft

Quick Hands Drillo Catcher in relaxed balanced positiono Coach rapid fires 15 balls

Catcher is to stop the ball with the glove NOT CATCH THE BALL

Catcher – Quick Feet Quick Recover Drills

3 reps – Straight Blockingo 5 balls in a line spaced 2 feet apart

Throw glove behind the ball, knees hit after Chest angled forward Throwing hand behind glove Chin down Quick to feet

3 reps – Angle Blockingo 5 balls in a zig zag – 1 foot off center line

Throw glove behind the ball Drive ball side knee down to outside of the ball Opposite leg drives hard to the side Slide on the shin guards Chest angled back to center line Chin down

Throwing hand behind glove

bsbproduction.s3.amazonaws.com · web viewpractice 1 –1hr field – 1hr cages dynamic stretch ing...

Documents

st mary’s ce high school · ‘aspire - challenge ... 1hr...

Презентація powerpoint -...

design your own itinerary - bendigo heritage ·...

citect-1hr quick start tutorial2

pr2 in 1hr

premier head quarters office building north ... - …...york...

week 1 dates cardio 1 - how do i get...

engaging the longtail 1hr v6.6

ee462 mlcv 1 lecture 3-4 clustering (1hr) gaussian mixture...

staff reps conference wednesday 27th april · and on site,...

ergo training program sales training target audience: 3m...

colorcode 1hr

rates & dates 2020€¦ · golf academy - wakeboarding -...

international course guide 2018 · nature and sightseeing...

day 1, day 8, day 15, day 22 & day 29 - guru mann · rope...

nook industries: actionjac worm gear screw jacks ball screw...

mechanical jacks introduction - marcur pdf/104-115...

kic cast 2012 1hr

synchronization two jacks lift system, synchronized four...

hydraulic jacks & tools - cmco · hydraulic jacks & tools...