2015aaa’majors!division!11’12year!old!playerdevelopment ... · 2)!...
TRANSCRIPT
2015 AAA-‐MAJORS DIVISION 11-‐12 YEAR OLD PLAYER DEVELOPMENT PROGRAM
Program Components
Goals:
1. Create a learning environment, with each practice building on the previous
2. Reinforce knowledge of the 3 fundamentals, fielding, hitting, throwing
3. Making the Game fun
4. Learn advance skills & strategies of baseball
How to reach the goals:
·∙ Uniform instruction of basic skills; consistent warm-‐up; Batting technique-‐ basic stance; Throwing & catching technique; Advanced base running (Being Aggressive, taking the extra base, reading the ball in the dirt, stealing, “self” tag-‐ups); introduce game situations with pressure and focus on stopping the advancement of runners, position responsibilities, advance cut-‐off positions.
·∙ Proper equipment-‐ bat size and glove size – preseason email to parents
·∙ Respect for the game: Proper uniform wearing, play by the rules, respect the coaches and umpires, as well as teammates and opponents.
Learning Objectives
1. Perfect Catching Technique, Reinforce Catching on the Run, Setting up the throw
2. Perfect Throwing progression, Strengthening the arm, Eliminate errant throws
3. Perfect Swing progression, Explosive Swing, Expect to drive the ball
4. Advanced Ground ball fielding techniques, Backhand, slow roller, Attacking the ball
5. Perfect Fly ball fielding technique, Running down the ball, Camping rather than backpedaling
Coaching Guidance
·∙ HAVE FUN! Come with an upbeat attitude, remember as frustrated as you are when they don’t quickly get a topic they are twice as frustrated, BE a TEACHER more than a coach. Remember parents mean well but have their child’s best interest in mind, don’t get taken advantage of
·∙ Use the drills listed in this program to foster teamwork/cooperation rather than creating an atmosphere of individual competitions
·∙ “Showing” is often better than “telling” – demonstrate basic skills/techniques to give the kids a visual of proper form, Repetition of proper mechanics is important
·∙ Treat all players with respect; do not focus your coaching on just the good players – every player should feel important.
·∙ Do not waste practice time on individual players (BP for one kid while the other 10 stand around – integrate other drills into BP to keep kids moving/learning-‐ See Drills/Games.
·∙ Talk to your players at THEIR level of communication – even taking a knee to be eye-‐to-‐eye eliminates the intimidation of an adult talking ‘down’ to a kid.
·∙ Talk to the parents as much as you can; if you have challenges teaching the kids, tell them; remind parents that at this age is more about development than winning, and about appreciating the game so kids keep playing and enjoy competing.
·∙ Play kids at a multitude of positions to expose kids to different positions’ requirements
·∙ Do NOT destroy kids confidence by telling them what they are doing wrong – redirect your frustration into re-‐enforcing the proper technique/decision making. Make the kids think about what & how they are doing it, do not always give the answer. Have them make a conscious effort to make the corrections.
·∙ Do NOT try to teach too much! Focus on mastering the basics-‐ as players move up, they’ll be exposed to the nuances of the game gradually. WHAT ARE THE 5 BASICS WE ARE TEACHING AT THIS AGE?
·∙ Instill a love for the game and a commitment to keep playing
Practices-‐ Overall Goal-‐ Productive, Fun, and Instructional
1) Have a plan for the practice, this year keep everything up tempo and simulate game pressure
2) Have goals for each practice – learn something new or improve a particular skill, do not allow for mistakes to become a norm, mistakes can start to be reinforced with rewards
3) Warm up throwing-‐ Don’t just throw to get loose, get loose to throw hard.
4) Long toss-‐ Strenghten & stretch out arm-‐ it is about throwing hard & on a line. Working to extend the distance every time its done. After Normal throwing is completed, Person not standing on the foul line takes 2 steps back with every throw-‐ Extend as far as you can reach partner with Throw, Do not only focus on distance but accuracy as well. Remain at max distance for 5 Minutes.
5) Batting-‐ Load, Using the Lower half, getting hands to the contact point, & EXTENDING through the ball.
a. Lower half will always be a major factor in the teaching of the swing, start to emphasize on driving the knee through the ball and torqueing the hips
b. Getting to the Contact point-‐ going from the load, directly to the contact point, minimal movement before swing, followed by the fastest movement they can make
c. Extending thru the ball-‐ follow the ball path out, finish should be shoulder height or above
6) Positional play emphasizing Get the Out!
a. Focus on getting the lead runner out, if the play is not there get the out at first, quick thinking & emphasizing every position knowing what to do with the ball.
b. Making outs on tag plays-‐ Put tag down & pull back protecting ball. No swipe tags, kids can toss ball away when swiping, and umpires are looking for a missed tag.
c. Outfield outs/throws to second/third home-‐ Hitting the appropriate cutoff man & backing up
7) Base running-‐ ground balls, pop ups, singles & extra base hits – proper technique on all situations
a. Advancing to the next base on over throws, taking extra bases on hits to the OF.
b. Taking Leads-‐ “Step & a Dive” is how you gauge your lead-‐ if a player can take a strong step back & dive they have a good aggressive lead, rule of thumb is right left shuffle shuffle off the bag
c. Reading balls in the dirt from the pitcher for stealing bases, leave before ball gets to catcher
d. Be aggressive on the base paths, put pressure on the defense to make plays
Fielding -‐
-‐Infield – Expanding on a strong fielding base.
Focus
1. Stay Low and Explode Through the play
2. Proper fielding style, if you can get to the ball square up if not use backhand
3. Know what to do with the ball before the play
1) Glove on the ground, push the fingers of the glove to the ground to open the glove while staying low
2) Bent knees position feet slightly open towards the play on balls you can get behind, Chest down, squat down.
3) Fielding ball, no longer bring ball into stomach, transition right into the throwing position feel a rhythm when throwing, avoid being mechanical.
4) Finding the ball by 4 seams and get it out.
5) Learning what base to throw to in what situation, Focus on getting an out. Getting the OUT is very important. If a play breaksdown get the sure out. If the sure out breaksdown HOLD THE BALL
6) Flipping the ball when closer, Within 10 feet overhand throws are too much. Continue to move feet, lock the arm out, flip the ball low so it stays low, and follow the flip. Hand should never come above chest when flipping.
7) Fielding a slow roller has 2 options, if ball is rolling teach use the glove, ball stopped use bare hand to pick up the ball. On rolling ball feet always move, stopped ball player stops to pickup and throws without a step.
Simple fielding drill-‐
2 coaches rolling-‐
1 Coach rolls slow rollers to 3B throw to 1B(mix between slow rollers and stopped baseballs) On the slow rollers players break hard to ball filed on throwing side foot and separate and throw while stepping and landing on front foot. 2nd coach is rolling ball up middle to SS & 2nd base. Roll to each position and have the ball within 10 feet of the bag. Have players work flipping to the chest. Get the ball to the chest to allow quick throwing transition. Do not throw to 1st base during this drill. Second transition is have SS play up on grass and work slow rollers with them. Get the baseball out past the mound rolling slowly. Other coach hit ground balls working all backhands to 3rd base to roll a double play with second base. Do not throw to first from 2nd base, as SS already is.
Circus Infield – This circus is loud and quick paced. 1 Coach hitting without any set pattern. Work all the holes in the infield. This is where teaching what player has precedence is important. On a ball in the hole between 3rd and SS always have 3b go after ball and SS back up. 3b is moving towards the out so they need to make the play. SS is moving away from out creating a much more difficult out. Between SS and 2b SS again has first shot 2b backs up. Same reason SS is moving to the out. Between 2b and 1b let 2b make the play they are moving to the out and can potentially make an out without having to transfer the ball and/or they can see the pitcher and make the best throw to a moving target.
Outfield –
Focus
1. Catching the ball on the run
2. Camping under the ball (beat the ball to the spot)
3. Getting behind the play to make strongest throw
4. Hitting the right cutoff
Fielding & getting ball back into infield, hitting cutoff man.
1) First step is always back, get behind the baseball to gauge Height & Distance, Always remember it is harder to run back than it is to run forward.
2) Get around the baseball & set up to throw to bases
3) Catch baseball above eyes in front
4) Catching the ball over the throwing side
5) Do not drop hands allowing ball to pass & drop below eyes
6) Using 2 hands to catch the ball-‐ Close the front of the glove do not grab behind the pocket-‐ Make a “W” with hands & throwing hand closes front
7) When on the run catching with one hand is the only way, outfielders & infielders alike must learn how to catch while on the run. Do not allow players to chase a ball down with their glove hand extended. Remind them that proper running technique makes a faster speed.
8) Teaching a CROW HOP, fielding ball to the side (glove side) Outfield makes a longer throw, full throw looking to get the ball back into the infield, preventing runners from advancing.
9) Hit The Correct Cutoff Man to where the play is going. Left fielder hits SS to 2nd or 3rd base, and 3rd base on throws to home. CF cutoff man to 3rd is SS, to 2b depends on what side of the bag the ball is, towards LF SS is cut towards RF 2b is cut, throw to home is 1b is cut. RF 2b is cut to 2nd, coach can make a decision on cuts to 3rd base, if SS has stronger arm let them get out and take cut, if 2nd base is strong thrower allow them. Throws to home 1b is cut.
Outfield Drills-‐
Communication drills-‐ Hitting pop ups between OFs have OFs calling each other off, the fielder not catching the ball should be backing up the fielder. Using 1 word “Ball” “Mine” be loud saying at least 3 times, get away from the “I GOT IT.” Continue to stress NEVER SAY YOURS, teach peel off and back the play off. Also now is time to introduce that CF is the “MAN” he is allowed to catch anything he wants within reason.
Drop step drills/wide receiver drills – each player has their own ball, feet squared to coach. They flip ball to coach and that’s there go. Drop steps are good for catching on the run-‐ All balls caught in this drill
should be caught with glove only-‐ when catching on the Run one hand only. Progress this drill by waiting to throw the ball and allow them to work on running while pumping arms.
• Straight drop step -‐ 90 degrees back – Glove side
• Straight drop step – 90 degrees back-‐ Throwing hand side.
• 45 degree drop-‐ glove side
• 45 degree drop-‐ throwing side.
• Straight Drop glove side/Throwing side-‐ Throw to their opposite side-‐ force players to turn HEAD NOT BODY and find the ball and catch. This is also the mix up drill. Have players break to one side and then send them in the direction by strictly snaping head to opposite shoulder and adjusting their run without crossing in front. They should never turn back towards the coach, turn happens facing the fence. Work multiple head snaps when they show comfort.
Hitting Pop ups-‐
• Hit balls Straight on
• Slide players to right/left-‐ still hit ball in the same location but positioning of players will force them to move for the ball (they will keep trying to move in to shorten their run keep moving them back)
Communication Drills-‐
• Split players in every position toss pop ups between OF has the right away to the ball since they are moving in on the ball but all should be moving to catch if OF can not get to it.
o 1st & RF-‐ 1B,2B & RF should be converging on ball
o 2nd & R/C-‐ 2B, RF & CF-‐ “
o SS & L/C-‐ SS,CF & LF-‐ “
o 3B & LF-‐ SS, 3B & LF-‐ “
• Split OF’s in L,C,R-‐ Hit balls directly between L/C & R/C-‐ on ground & in the air CF always takes charge but players much learn who can get to the balls & how to back up each other
o Backing up is not standing directly behind-‐ needs to give enough room where if ball were to get by they could easily recover the ball
Crow Hop-‐
• Walk Through-‐ Line up 5 balls approx. 5yds apart.-‐ In a line-‐ 1) Have each player walk up 2) Plant the GLOVE side foot next to ball, glove is dropped to ball on outside of foot 3) bring glove up into chest
while taking LARGE step over with throwing side foot. 4) throwing side foot is planted & now turned & in good throwing position. (continue steps on to next ball)
• Rolling ball-‐ Roll ball to player, approach at 50% speed up to ball ensure above steps are being completed. Focus is on footwork and getting the shoulders turned into good throwing position.
• Hitting balls on the ground-‐ work on strictly ground balls, Charging to ball establishing a good base with the crow hop and making strong accurate throws.
Hitting-‐
Players at this age should be developing a Plate mentality. Our goal is to be aggressive & teach aggressive hitting. All players should be up at the plate looking to drive the ball, rather than just make contact. This is the age group to swing fast, not try to swing harder.
Coaches will also need to start implementing situational hitting, how to move runners, how to hit behind runners, & how to drive runs in teaching the basics while developing a strong base.
1) Line up door knocking knuckles on bat handle. Should be holding the bat in your fingers not in your palms, the deeper the bat the less wrist flexion has in the wrist. This is now a player check on their own do not spend time other than first practice reminding them.
2) Being squared up to the plate, Knees bent, Weight on the balls of the feet
3) Hit with both eyes-‐ hitters should be able to see the pitcher fully with back eye (while having them close the front eye)
4) Load-‐ must go back to start the swing (weight Distribution 80-‐20 onto the back) store up energy
5) Front foot down(soft with weight back) before starting swing*** this is a MAJOR at every level
6) Lower Half-‐ “fires through” back knee drives down to front knee, body rotates around to pitcher not spinning like a top Stress the hips rotate, but the shoulders do not. Shoulders do not rotate until after contact. After lower half fires the hands move next NOT THE SHOULDERS.
7) Hitting behind a strong frontside-‐ not moving towards the baseball, front knee stays strong/straight. Only things that drive forward are back knee causing the rotation of the hips and the hands that take the bat to the ball.
8) Top hand controls the swing-‐ getting the hands from the load to the contact point with out creating a loop, going from A-‐B. Never promote an axe swing. Bottom palm up and top palm down on contact and rotate after ball has left the barrel. Players having trouble getting their hands to palm up and palm down need to get their back elbow into the slot next to the back hip the explode through the ball.
Batting Practice-‐ over emphasize the very basics, do not take a large stride, use the lower half to generate power, getting hands to the contact point. Coaches should not throw over hand while standing at this age throwing from that high teaches kids to swing up at the ball.
1) Use tees to work on form & as a warm up-‐ should be used in every hitting practice.
a. 20-‐40-‐60-‐80 drill – On tees have students move at 20% speed slowly loading back then immediately move back forward at 20% all the way through contact. Next swing at 40%, then 60 % then 80%. Let them feel the weight transfer back then forward. Repeat this more than once.
2) Front toss-‐ flipping from behind a screen
a. Lower half fires thru back to pitcher. Imagine driving back knee into front knee then into pitcher
b. Making contact at front foot-‐ get the barrel to the baseball, hit the ball at extension. But teach to extend to the ball, not extend then hit the ball(if the arm bars out before the transfer forward they are long and slow, Elbows should not be extended until contact).
3) Overhand behind a screen-‐ at this age the coach should be sitting down
4) Whether flipping or throwing – hitters get 6-‐7 swings per round. 2-‐3 rounds per rotation depending on time. Less swings mean crisp swings not tired slow swings.
Situational BP-‐ in a cage. Players get 5 swings to complete-‐ if they complete all 3 additional free swings players are to be rewarded for doing the right thing-‐ Emphasize to players these are things that need to be done in game & players should know how to accomplish.
1 Hit & Run-‐ players should always swing no matter what looking to drive the ball the other way & protect the runner
2 Get’em Over-‐ All players should be trying to hit behind the runner & advance the player to third
4) 3 Get’em In-‐ Put the ball in the Air with enough power to score a player from third
Baserunning-‐ Running hard through 1st base, rounding the bases & taking leads
1) Run Hard through 1st base, hitting front part of the bag (do not step on the middle)
2) Break down after hitting the bag.
a. Break down look to right for passed ball
b. Stop before hitting the outfield grass-‐ prefer within 3-‐4 steps but they must stop before the outfield grass.
3) Rounding the bases
a. Do not run directly to bag! Remember get 4-‐6 feet out to make quick turn and be in baseline
b. If ball is hit to the OF, starting Turn by the third step
c. Hitting the inside corner of the bag, Touch the bag, does not matter which foot hits the bag.
4) Leads – Be relaxed & comfortable-‐ DO NO DRAW ATTENTION, you want the fielders/pitcher to forget you are there.
a. 1st-‐ Strong aggressive lead-‐ players should be a step & a dive away from the bag, if they can get back standing up they’re too close, any further they have a chance of getting picked off.
b. 2nd-‐ Walking leads-‐with 0 or 1 out lead directly from bag-‐ you can get further from the bag & look closer than taking a deeper lead from 2nd. Have players keep their feet moving even if they are just transferring weight from foot to foot. This makes coaches, pitchers and catchers nervous and help the batter get a mistake
c. 3rd – Walking lead, being ready to run on a base hit or passed ball. The walking lead is done by starting 4 feet off bag and staying loose. When pitcher starts to deliver home the base runner does a slow jog towards home getting 4-‐6 steps down the line and reading the ball. This lets the player be at half speed for a ball in the dirt, but doesn’t leave them out to dry on a strike.
5) Stealing-‐ BE AGGRESSIVE
a. 1st two steps are the most important-‐ Stay low & drive through Always emphasize if the first 2 steps are bad they stop running, and take the bag on the next pitch.
b. Cross over-‐ right foot should remain planted & drives, left foot crosses over
c. Players are racing not only the catcher but the pitcher as well. All players should be attempting to STEAL on the PITCHER. When the pitcher moves home we take the bag.
Pitching
Focus: Pitching at this level is all about throwing strikes, velocity means nothing and pitchers who do throw hard should not be over used just to win games. Throw other peoples kids as you would want your kid to throw. Introduce missing barrel not missing bat
1. Balance
2. Throw with body
3. Throw in the around the zone, focus on poor contact
Players at this level need to focus on gaining balance and traveling to the plate. Drills are specifically designed to have them balance then explode towards the plate. If a player’s name isn’t Randy Johnson then they can not use the tall and fall method.
Drills: These drills will be continued until they stop playing baseball. The muscle memory is key to healthy arms and consistent strikes. In all drills the players must get their throwing elbow above their shoulder and have their hand outside the elbow. These drills are done separately from their initial throwing to get loose.
Seated throw: Players face their target and sit on the ground with feet stretched in front. They use a normal throwing motion turing the shoulders toward their target and separating their hands pointing the glove to home plate and turning the ball away from their head. When their back hand gets above their shoulder they throw their chest towards home and the throwing arm follows. Emphasize the chest going first and using their core to pull it down in front.
Two Knee Drill: Players kneel on two knees facing their target. Like the drill above they separate their hands and turn front shoulder to point toward target, separate hands get throwing elbow above shoulder and pull chest towards target and have arm follow. Emphasis is on chest pulling forward. Core should pull downwards having chest finish in front of body.
Power Position: Player starts sideways front shoulder towards target. Front glove is extended out in front pointing at target. Throwing arm is extended back with elbow above shoulder and hand outside elbow showing ball away from head. Player then rotates hips, pulls chest to target and throws the ball with extension out in front of the target. Release is out in front of nose and after ball is released the arm continues to decelerate and the core pulls the chest all the way to the front knee. The back leg kicks up and over and the follow through is finished.
Pitcher Long Toss: Players use this to build velocity. Players should get out to 120 feet and keep the ball on a line, allow for a bounce to the partner. Never long toss more than 8 minutes at a time. It breaks the muscles down and tired throws lead to poor mechanics. Players shuffle when they throw long toss as a pitcher, do not across in front as it changes the power line to the target. A shuffle keeps everything moving straight. After 8 minutes players make 1 throw and move in 2 step till they get close and cool down.
These drills are designed to promote consistency and build arm strength and in effect increase velocity, and will get them in the proper throwing position to throw strikes. Remember they are young and will develop bad habits quickly if they do not focus on the little things.
Balance Work: Balance work is done while throwing pitches. This does not need to be done from the mound, and is actually more beneficial when worked on flat ground.
1. Players come set with their feet atleast 6 inches apart. When coming set with feet together it is very easy to lose balance.
2. The knee raise happens either straight up or with the knee going up and slightly backwards to be even with the back hip.
3. The hands and the feet need to separate together. When the knee reaches its highest point the foot should work straight down towards their opposite ankle and the hands should be separating downwards toward their belt. When the foot reaches the ankle the hands should be fully separated with palms facing away from each other.
4. Without stopping the foot then drives towards the catcher with all the power coming from the back leg, the arms are then taken upwards into the power position from the drill above. The foot should land as far as possible away from the rubber and the ball of the foot should hit first. (Heel Landing is never what we want)
5. As soon as the foot lands the front elbow wants to drive downwards towards the front knee and the glove flips up to stay even with the chest. As the front arm is driving downwards the chest is exploding towards the catcher with the arm following right behind.
6. Release of the ball should happen well out in front of the body, and the arm should continue to travel in a downward circle to decelerate. Let the body finish and **Never teach players to land in a fielding position.*** If they do this will stop the follow through and WILL lead to arm problems.
Balance Drill From the set position have players lift their leg and drop it straight down tapping the to right next to the opposite foot. At this time the hands should be separated with palms away in front of belt. Repeat 2 more times, on 4th try after tapping the player strides towards home and lands on their toe, while taking their hands up into power position. From here they go directly back into a balance knee raise and repeat 3 times. On 4th they tap on the knee drop but accelerate and throw from there without stopping in power position. Repeat atleast 20 times.
Mound Work
Throwing strikes takes practice at actually throwing off the mound. Every time they get on a mound they should do the balance drill for their first 5 throws just to refresh on what they need to do. After 5 throws of the balance drill the next 5 throws are always from the stretch. They should be working both sides of the plate and catchers should be setting up 1-‐3 inches off the corners of the plate. Umpires at this age call strikes from batters box to batters box, so exploit this. After 5 pitches from the stretch 10 pitches are done from windup and pitcher takes a break while another pitcher throws. An average inning should only be 16 pitches, and after that body becomes tired and mechanics become flawed. During their 15 pitches from stretch and windup stress driving down the power line with side of ankle, knee and hip driving towards catcher and becoming violent with the hips, front arm and chest. After 15 pitches the players should be huffing and puffing. If not have the increase the intensity of the drive and violence. 2 innings are appropriate per practice, never throw more than 15 pitches the day before a game.
SAMPLE PRACTICE PLAN 1
10 mins-‐ Run & Stretch
5 min dynamic warm-‐up (Walking knee hugs 15ft, Walking Lunges, High Knees, Butt Kicks, Side Shuffles,
5 min Run Warm-‐ups (4 sprints 50% 30ft, 4 sprints 75% 45ft, 4 sprints 100% 60ft) In between each set of 4 sprints work a core exercise (Planks, Crunches, Leg Raises)
15mins-‐ Throw/ Long toss/ Pick drills /rolling balls
10 minutes throwing program ( 5 minutes catch and toss working back to 30 ft. focusing on stepping to target and catching the ball each time, 3 minutes lengthen throw to 60 feet. 2 mintues long toss stretching back to 80 feet. Throwing ball on 1 hop is OK! Idea is to keep ball on a line, no rainbows.
5 minutes rolling balls, 3 minutes rolling right at partners, feet stay still focus is on hands out in front. 1 minute rolling to back hand, glove starts on ground comes up after ball is in, 1 minute rolling to fore hand fielding ball on glove side ankle. During this have the players atleast 10 feet apart. On the roll the players focus is to attack the ball, stationary feet are discouraged.
10 Mins Base running-‐
3 min Everyone starts at home, work on running down baseline and hitting front of 1st base bag. Secondary focus is running thru 1st base decelerating over 4 steps after the bag and looking over right shoulder for passed ball. Occasionally yell passed ball and send the player to 2nd base.
3 min Everyone starts at home, goal is to get out to turn stage as quick as possible. Out of box players should take 5-‐6 steps to get 4 feet off the baseline in foul territory. This becomes their straight line until they get 4 feet from bag. 4 feet from bag they start their turn aiming to step on the inside part of first base. They should still be running full speed as they hit first base, and decelerate after 5 steps off the bag. Total distance from first when stopped should be 8-‐10 steps. Use same drill and have them accelerate all the way to second base for a double.
3 min Working 1st to 3rd. This works just like drill above. Players should not be running directly at 2nd base and making a turn when they get there. They should take 3 steps to get 4-‐6 feet outside the baseline so they can make a turn to the inside of the 2nd base bag and be directly in line to 3rd base. This is the quickest way to get from base to base.
1 Min Working Tag up at 3rd base. Coach does not yell back anymore. When the player reaches the bag they should be staring at the outfield who is catching the ball. They need to wait until the ball disappears
into the glove to go. The percentage of players getting thrown out is very low and the 2 main points is leaving after the catch and making sure the ball is deep enough to tag up on.
20 Mins-‐ Circus Infield see directions above
20 Mins-‐ 2 Pitch Speed Game-‐ Players are to sprint on & off the field, Coach pitching. Hitters get 2 Pitches must swing or they are out, the goal is to put balls in play and make the fielders make plays. As soon as the out is made players get back to position & if the next hitter is ready the next ball is to be put in play whether they are ready or not. The same goes for sprinting on & off the field. If the hitters are ready to Hit & players are still walking out to the field. Put the ball in play.
SAMPLE PRACTICE PLAN 2
10 mins-‐ Run & Stretch
5 min dynamic warm-‐up (Walking knee hugs 15ft, Walking Lunges, High Knees, Butt Kicks, Side Shuffles,
5 min Run Warm-‐ups (4 sprints 50% 30ft, 4 sprints 75% 45ft, 4 sprints 100% 60ft) In between each set of 4 sprints work a core exercise (Planks, Crunches, Leg Raises)
10 Mins Base running-‐
3 min Everyone starts at home, work on running down baseline and hitting front of 1st base bag. Secondary focus is running thru 1st base decelerating over 4 steps after the bag and looking over right shoulder for passed ball. Occasionally yell passed ball and send the player to 2nd base.
3 min Everyone starts at home, goal is to get out to turn stage as quick as possible. Out of box players should take 5-‐6 steps to get 4 feet off the baseline in foul territory. This becomes their straight line until they get 4 feet from bag. 4 feet from bag they start their turn aiming to step on the inside part of first base. They should still be running full speed as they hit first base, and decelerate after 5 steps off the bag. Total distance from first when stopped should be 8-‐10 steps. Use same drill and have them accelerate all the way to second base for a double.
3 min Working 1st to 3rd. This works just like drill above. Players should not be running directly at 2nd base and making a turn when they get there. They should take 3 steps to get 4-‐6 feet outside the baseline so they can make a turn to the inside of the 2nd base bag and be directly in line to 3rd base. This is the quickest way to get from base to base.
1 Min Working Tag up at 3rd base. Coach yells back to make sure the player doesn’t get doubled up on a pop up. When the player reaches the bag they should be staring at the coach who will yell go when the ball disappears. In practice the coach will just vary his yell of go. This is the only level that we teach watch the coach. Going forward it will be on the player, At the end of the season start to prepare the players by having them stare out to the outfield and when the ball disappears into the glove they leave on their own.
15mins-‐ Throw/ Long toss/ Pick drills /rolling balls
10 minutes throwing program ( 5 minutes catch and toss working back to 30 ft. focusing on stepping to target and catching the ball each time, 3 minutes lengthen throw to 60 feet. 2 mintues long toss stretching back to 80 feet. Throwing ball on 1 hop is OK! Idea is to keep ball on a line, no rainbows.
5 minutes rolling balls, 3 minutes rolling right at partners, feet stay still focus is on hands out in front. 1 minute rolling to back hand, glove starts on ground comes up after ball is in, 1 minute rolling to fore hand fielding ball on glove side ankle. During this have the players atleast 10 feet apart. On the roll the players focus is to attack the ball, stationary feet are discouraged.
45 Min
3 Rotations 15 min each
1. Hitting
a. No Live practice
b. Break down the swing (use drills listed above on tee work)
c. Game
i. Let the players play HORSE, Pick an area/object in the cage to hit with the ball and play the rules of HORSE.
2. Fielding
a. Full Live situations. Have infielders in competitions, Left side of infield vs right side. Least amount of mistakes win.
3. Pitching
a. Players focus on 3 things, Balance, Drive, Violence
i. Balance – First 5 throws are balance drill, 3 second knee hold, tap next to plant foot
ii. Drive – take side of shoe, side of knee and side of hip to target and land with slightly closed foot on toe as far down powerline as possible
iii. Violence – when front foot lands everything becomes violent, hips fire, front arm snaps down, chest explodes towards home, arm releases in front of toe and continues all the way towards ankle.