SOFTBALL FIELD 

SAME GROUP THAT WAS ON THE VARSITY FIELD MONDAY

Grades 10-12 – SPEED WORK UNTIL 3:30 (TAKE EQUIPMENT – All Green Bands, Cones, Tape Measure, Baseballs)

• 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’
      • • • 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 – 2x’S)

• THROW

• • PARTNER UP – IF/OF/C (POSITIONAL THROWING ROUTINE)

• • See sheet for routine

• • P’s – NO PLATES BUT COMMAND THROWS (CONES)

• • 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’

• COMPETITION – OF/IF/OF CUT DRILL (6 REPS)

• WRAP-UP