10/20/2022
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
- COD
-
-
- 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
- ACCELERATE – 5 GROUPS
-
-
- 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
- SPRINTS – 5 GROUPS
-
-
- 30’ – 3 REPS
-
-
-
- Off Pitcher Move
-
-
-
- 60 SECOND REST
-
- 3:00 START – WEIGHT ROOM – GRADE 9