PRACTICE PLANS

09/30/2022

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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

 

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