FRIDAY, SEPTEMBER 30, 2022

• ADDRESS WEDNESDAY PRACTICE COPY/NOTES

• CUEVAS W/CATCHER TO THROW AFTERWARDS

• CONES AT 15’, 30’, 60’

• ATTENDANCE

• DIVIDE INTO 6 GROUPS & SET UP CONES AT 30’, 45’, 60’

• WARM-UP

• • • • 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’
        • ½ Speed
        • ¾ Speed
        • Full Speed
        • Full Speed
      • 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

• GRADE 9 & CLASS BLUE DAY – HILL (JOG THERE & BACK)

• GRADE 10-12 NON-CLASS BLUE DAY – BASEBALL FIELD

• HILL 

• • 3 or 4 sprints (COACH NOVOSEL DECIDE – WE WANT THEM FRESH FOR EACH REP)

• • 90 second rest

• • JOG TO BASEBALL FIELD WHEN DONE

• BASEBALL FIELD

• • Dog & Bone – COD

• • • Each guy is the dog twice (8 rounds)

• • • 10 Second Rounds

• • • Losers = 5 Push-Ups

• • Band Resisted Sprints – FROM LEAD-OFF POSITION

• • • 2 OFF OF “GO”

• • • 2 OFF OF PITCHER MOVE

• • • 60 Second Rest

• • • JOG TO HILL

2:50 – LEAVE FOR WEIGHT ROOM – GRADE 9 & BLUE DAY LIFTERS

2:50 – OTHERS STAY & FINISH WORKOUT

EQUIPMENT:

• Green Bands