PRACTICE PLANS

09/26/2022

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Grade 10 – check to see who is in the hitting groups on the varsity field.  If you aren’t you will go with grade 9 today.

Monday, September 26, 2022

2:18 – ATTENDANCE – PLAYERS DO ROLL CALL (EACH TAKE THEIR SHEET & PEN)

  • WEBER – GRADE 12
  • ARNOLD – GRADE 11
  • KOSTEBA – GRADE 10
  • MOFFITT – GRADE 9
  • SAME GUYS DO DAILY (YOUR RESPONSIBILITY) – DON’T MISS ANYONE

2:23 – EQUIPMENT OUT

  • ASSIGN INDIVIDUAL STUFF (SEE LIST BELOW – GET & PUT UP)

CHECK EQUIPMENT – ALL EQUIPMENT OUT OR SPEED WORK DAY

2:30 – DISCUSSION 

  • GEAR SIZES – FILL-OUT FORM USING THE LINK I HAVE ON THE PRACTICE PLAN FROM 9/23
  • If not done by Wednesday you will be taken out of practice to go get it done with Coach Mac in his room
  • 10/16 – 12/5 – THROWING SHUTDOWN
  • Keep Sleeves in Bag – IF WE GO SLEEVES YOU MUST HAVE THEM OR NO PRACTICE

2:35 – RUNDOWNS – COMPETITION

  • Review Rundowns
  • 7 Groups (Competition Groups) – GRADE 9 RUN
  • Round 1 – 3 Groups
  • Round 2 – 2 Groups
  • Round 3 – 2 Groups
  • Coach Timed (8 Outs) 

Grades 9 & 10 – SPEED WORK UNTIL 3:30 (TAKE EQUIPMENT)

  • WARM-UP – 5 LINES
      • 1. Extensive pogo (blood flow) x 30 seconds
      • 2. Inchworm (hamstrings) x 5
      • 3. Gates (hips) x 5 each
      • 4. Side lunge (adductors) x 5 each
      • 6. BW squat x 5
      • 7. Intensive pogo x 15 seconds
      • 8. Frankenstein/Scoops
      • 9. Hamstring Pulls
      • 10. Sprints – 60’
      • 11. Extensive Broad Jump/Hands on Hips (20 yards – repeat contacts w/rhythm)
      • 12. Intensive Broad Jump (20 yards – max distance/minimal contact – use arms)
      • 13. One Leg Broad Jump EACH WAY (20 yards)
      • 14. Skater Jump (20 yards – full speed – minimal contact)
      • OPPORTUNITY TO GET BETTER TODAY – DAILY PROCESS
  • REMINDER – WE ARE LOOKING FOR MAX EFFORT WORK
  • REPEATED TESTING TO TRACK PROGRESS
  • Partner Front Band Pull – One Leg Plyo into decel landing
  • 3 Left Leg THEN 3 Right Leg – 2 SETS
  • 30’ Max Speed
  • Project forward, body angle, foot drive behind body
  • 3 SETS – 60 SECOND REST
  • Band Release 
  • 3 SETS – 60 SECOND REST
  • 30
  • Multiple Hops over Cones 
  • Limb stiffness
  • 5 CONES = 1 SET (3 SETS)
  • Dog & Bone Game – GROUPS OF 4 (EACH GUY AS THE DOG)
  • WRAP-UP – SEE WRAP-UP NOTES BELOW

Grades 10, 11, 12 – VARSITY FIELD UNTIL 4:30

2:45 – MENTAL TRAINING/VISUALIZATION

  • See Sheet for Script

2:53 – Modified Stretch – COACH SWARTZ RUN

  • See stretch sheet
  • Upper Body – MUSTARD/ROTATORS

3:01 – Throw

    • PARTNER UP – IF/OF/C (POSITIONAL THROWING ROUTINE)
  • See sheet for routine
  • P’s – NO PLATES BUT COMMAND THROWS
  • P’s work on moves – PARTNER W/NON P (63 ½’ from rubber to base)
  • Step Off, Step Off Throw, Throw Over w/Long Arm, Throw Over w/Best Move
  • Others – Baserun (Read Move & Go Back) 
  • BASERUNNERS READ MOVES (Back Standing/Head First – Technique)
  • P’s work on CH’s & 1st Pitch CB Strikes – P’S PARTNER UP FROM 50’

3:20 – Modified Live Work (MACHINE PITCH)

NO LC HELMET = NO HITTING

  • #1-Cuevas, Carra, Michko, Weirs, Salinas
  • #2-O’Bryan, Warn, Peabody, Kosteba, Robinson
  • #3-Sivak, Zimmerman, Flores, Snyder, Szatkowski
  • #4-Arnold, Mercer, Smith, Ring, Marquez
  • #5-Nicola, Tobias, Santana, Romic, Weber 
  • #1 HIT LIVE
  • #2 BASERUN
  • #3 TUNNEL
  • #4 DEFENSE
  • #5 DEFENSE
  • 5 TO 4, 4 TO 3, 3 TO 2, 2 TO 1, 1 TO 5 – ROTATION PLAN
  • 10 MINUTES PER GROUP
  • HIT LIVE ROUNDS
  • 1B – SAC
  • 1B – HIT & RUN
  • 2B – MOVE RUNNER (0 OUTS)
  • 3B – SCORE RUNNER (LESS THAN 2 OUTS)
  • 3B – SUICIDE SQUEEZE
  • IF TIME ALLOWS – AB’S WITH NO RUNNERS (PLAY OUT LIVE)
  • QAB CHART KEPT  – LOSING GROUPS = TRIANGLE
  • TUNNEL ROUNDS (FASTBALL VELOCITY)
  • 3 SAC – 8 SWINGS
  • 5 2-STRIKE (TEE ON HIP)
  • IF TIME ALLOWS – ROTATE IN & DO 8 SWINGS

ROBINSON BUNT WORK

CUEVAS SIDEARM WORK

4:23 – FIELD DUTIES/EQUIPMENT UP

  • FIELD DUTIES
      • C’s – Home, V & H Bullpen Areas
      • IF’s – 1B, 2B, 3B
      • P’s – Field, V & H Bullpen Areas
      • OF’s – Sweep Out V & H Dugouts AND Sweep Out V & H Dugout Storages
      • MISC. – Debris Pick-Up
  • EQUIPMENT UP
    • SEE NOTES BELOW

EQUIPMENT:

ALL EQUIPMENT MUST BE OUT IN PLACE OR WE WILL DO SPEED WORK/CONDITIONING INSTEAD OF THE PLAN ABOVE

  • VARSITY FIELD 
      • Bases Out-O’Bryan, Snyder, Warn
      • Baseballs-Tobias
      • Machine-Michko
      • Machine Balls-Arnold
      • L-Screen-Wiers
      • Mat under Machine-Smith
      • Bubba-Carra, Peabody, Reese, Zimmerman, Marquez, Cuevas, Szatkowski
      • Mat at home-Sivak
      • Plate-Salinas
      • Machine/Cords-Romic & Weber
  • TUNNEL
      • Machine/Cords-Kosteba & Mercer
      • Machine Balls-O’Keefe
      • Mat-Nicola
      • Plate-Robinson
      • L-Screen-Flores & Nicola
      • Tee-Ring
  • GRADE 9 & 10 – SOFTBALL FIELD
    • Cones
    • Baseballs
    • All Green Bands

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