09/26/2022
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 – DISCUSSIONÂ
- 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)Â
Grades 9 & 10 – SPEED WORK UNTIL 3:30 (TAKE EQUIPMENT)
- WARM-UP – 5 LINES
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- 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
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- 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 ReleaseÂ
- 3 SETS – 60 SECOND REST
- 30’
- Multiple Hops over ConesÂ
- 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
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- 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)Â
- 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, WeberÂ
- #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 KEPTÂ – 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
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- 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
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- EQUIPMENT UP
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- SEE NOTES BELOW
EQUIPMENT:
ALL EQUIPMENT MUST BE OUT IN PLACE OR WE WILL DO SPEED WORK/CONDITIONING INSTEAD OF THE PLAN ABOVE
- VARSITY FIELDÂ
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- 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
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- TUNNEL
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- Machine/Cords-Kosteba & Mercer
- Machine Balls-O’Keefe
- Mat-Nicola
- Plate-Robinson
- L-Screen-Flores & Nicola
- Tee-Ring
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- GRADE 9 & 10 – SOFTBALL FIELD
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- Cones
- Baseballs
- All Green Bands