PRACTICE PLANS

10/20/2022

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Test Maxes/Data (Comparing August Testing with 1st 9 Weeks Testing) – SEE THE COLOR KEY FOR EXPLANATIONS OF COLORS

TCOE Data (Check to make sure your max numbers are correct…if not notify Coach Swartz)

THURSDAY, OCTOBER 20, 2022

    • OPPORTUNITY TO GET BETTER TODAY – DAILY PROCESS
    • REMINDER – WE ARE LOOKING FOR MAX EFFORT WORK
    • ATTENDANCE
    • CONES AT 30’, 45’, 60’, 90’


    • DIVIDE INTO 10 GROUPS
    • WARM-UP (VARSITY FIELD)
      • 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
    • DECELERATION
      • All Lines stop at 30’
      • Coach Voice Command
      • 4-5 REPS
      • MINIMAL REST
    • COD
      • Partner Shadow Shuffle & Sprint – COMBINE 10 GROUPS INTO 5 GROUPS
      • Start  at 45’ & Finish at 60’
      • Face Each other 
      • Shuffle to Foul Line (VARY # OF SHUFFLES/MIX IT UP)
      • Lead Guy Decides when to get into sprint
      • 4 REPS – 2 REPS AS LEADER & 2 REPS AS SHADOW
      • 60 SECOND REST
    • ACCELERATE – 5 GROUPS
      • Flying Sprints
      • Build to 60’ (MAX SPEED) & continue at full speed through 90’
      • 3 REPS
      • 90 SECOND REST
    • SPRINTS – 5 GROUPS
      • Leads/Sprints – START ON LF LINE
      • 30’ – 3 REPS
      • Off Pitcher Move
      • 60 SECOND REST
  • 3:00 START – WEIGHT ROOM – GRADE 9

 

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