PRACTICE PLANS

09/28/2022

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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

 

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