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