Tuesday, December 6, 2022

ATTENDANCE – GROUP LEADERS, KOSTEBA, 4 FRESHMAN (Responsible Daily)

 

6:40 – Discussion Points (LGI/LGI OPEN AREA) – HAMMER EYE CONTACT

*lack of eye contact = disinterest

• What do we want to accomplish this winter from a skill perspective?

• • Speed Work

• • P’s Moves/Reading P’s (Aggressive Baserunning Mindset)

• • Competitive Hitting/Bunting Mindset

• • Build Arms leading into getting P’s ready

• • Defensive Reps

• • Mental, Visualization, Routine Work (CLASSROOM TIME)

• What do we want to accomplish this winter from a mental perspective?

• • Mental, Visualization, Hitting/Pitching Routine Work 

• • Classroom Meetings

• • COMPETITIVE ENVIRONMENT

• Daily – make the most of the day & opportunity to get better no matter how big or how small – “TRUST THE PROCESS”

• These 1st 2 weeks are designed to create a foundation, mindset, expectations, and work ethic (WE COVER WHAT WE COVER)

 

6:48 – Equipment Out – SEE LIST (IF YOU TAKE IT OUT THEN PUT IT BACK…IN THE SAME SPOT YOU GOT IT) – GRADES 10 THROUGH 12

 

7:00 – Stretch- ALL

• Dynamic (5-10 minutes)

• • Walking Knee Ups / Flamingo with Toe Touch

• • Forward Lunge with Arm Behind Head Stretch / Reverse Lunge with Twist

• • High Knees / Butt Kicks

• • Side Lunge into 3 Shuffle Steps / Switch Facing other Direction

• • Side Shuffle with Arm Swings / Switch facing other Direction

• • Heal to Toe, Touch Toe / Frankenstein

• • Ankling with Arm Circles

• Active Stretch (5 minutes)

• • Active Hips  (20 sec.)

• • Active T  (Slow, 15 sec. / Fast, 15 sec.)

• • Active Hamstring  (2 Sets of 3 rolls and hold on 3rd roll)

• • Active Scorpion  (Slow, 15 sec. / Fast, 15 sec.)

• Sprints

• • 2 Sets of Side Shuffle into Sprint

• • Shuffle 5 yds. Then Sprint

• • 2 Sets of Full Sprint Halfway, then Decelerate

 

7:08 – Defense – ALL (HAVEN’T THROWN YET)

• OF – Novosel

• IF – Swartz

• C – Studer

• 10 MINUTES

 

DEFENSIVELY OUR GOAL IS TO MAKE ALL THE ROUTINE PLAYS

 

7:20 – Grade 9 – LIFT (BRING BACK TO FIELDHOUSE AROUND 8:05-8:10)

          Grades 10-12 THROW & SPEED WORK

• • GRADES 10-12 – ALL DO TOGETHER TO SHOW THE ROUTINE

• • • Mustard – SEE SHEET/HAVE VIDEO (PHONE)

• • • • ARM CARE & RECOVERY

• • • • • Moving Flex T-Walks – FORWARD/BACKWARD (20 seconds each)

• • • • • Flex T Carioca – SIDE TO SIDE (30 seconds)

• • • • • Walking Arm Circles – 45 DEGREES – FORWARD/BACKWARD 

• • • • • • Clockwise – FORWARD (30 seconds)

• • • • • • Counterclockwise – BACKWARD (30 seconds)

• • • • CORE TEMPERATURE ELEVATION

• • • • • Bounding – POWER SKIP W/HIGH ARMS – FORWARD/BACKWARD (15 seconds each way)

• • • • • Step & Torque – LEFT & RIGHT/BACK & FORTH (30 seconds)

• • • • • Tap & Go – LEFT & RIGHT/BACK & FORTH (30 seconds) – SIMULATES FOOT STRIKE FOR P

• • • • • Posture Skip – FORWARD/BACKWARD (15 seconds each way)

• • • • UPPER BODY FLEXIBILITY

• • • • • Hand/Finger Press Horizontal 

• • • • • • Fingertips together – 10 SECONDS

• • • • • • Fingertips together/rocking fingertips forward and back – 10 SECONDS

• • • • • • Palms together – 10 SECONDS

• • • • • • Palms together/rocking palms forward and back – 10 SECONDS

• • • • • • Palms together/rocking fingertips left and right – 10 SECONDS

• • • • • Finger Press Vertical

• • • • • • Palms/Forearms together (Hands in V)  – Pinky to Thumb – 5 SECONDS EACH (25 SECONDS TOTAL)

• • • • • Scissors

• • • • • • Elbows at 90 degrees – palms up, palms down, thumbs up – 10 SECONDS EACH

• • • • • Lower Back Press

• • • • • • Hands behind back one on top of another (retract shoulder blades/scapula) – PRESS INTO BACK

• • • • • • • Closed Fist – switch top and bottom hand – 5 SECONDS EACH

• • • • • • • Open Palm/palm to back – switch top and bottom – 5 SECONDS EACH

• • • • • • • Open Palm/knuckles to back – switch top and bottom – 5 SECONDS EACH

• • • • • Behind Back Press

• • • • • • Fingertips, Palms, Heel of Hand – 5 SECONDS EACH/15 SECONDS TOTAL

• • • • • Arm Saws 

• • • • • • Palms Down, Palms In, Palms Up – 10 SECONDS EACH

• • • • • Swims – 10 REPS

• • • • • • Knuckles together/thumbs up THEN thumbs towards you and down and open up 

• • • • • Hand Press Vertical

• • • • • • Palms/Forearms together – palms together, palms facing you (pinkies together, palms in a V (thumbs together) – 10 SECONDS EACH

• • • • • Arm Saws

• • • • • • Palms down, Palms in /thumbs up, Palms up – 10 SECONDS EACH

• GRADE 10 – THROW

• • Rotators

• • Throw – NORTH TO SOUTH

• • • ADDRESS POINTS OF EMPHASIS

• • • • P/Position guys will multi-task (throwing over plates & IF/OF/C work)

• • • • P’s – throw to plate up to 90’ on way out and 90’ and in coming back – HAVE A PURPOSE

• • • • P’s – feel your movements, consistent release points, feel proper spin

• • • • P’s – mix in change-ups at any and all distances

• • • • ALL – Arm will tell you distance

• • • • ALL – Coaches shouldn’t have to harp daily…BAD CATCH PLAY LEADS TO BAD PERFORMANCE (throwing and receiving)

• • • • CATCH PLAY ROUTINES – SEE SHEET (PROGRESSION)

• • • • NO PULLDOWNS

• • • • • IF

• • • • • • START – Wrist Flips

• • • • • • MOVING BACK – Ball in Glove 2/4 Step, Receiving Tags

• • • • • • COME IN TO 60’  – Rapid Fire

• • • • • OF

• • • • • • START – Wrist Flips

• • • • • • MOVING BACK – 10 Toes to Target, Rocker Step, Shuffle Throws

• • • • • • COME IN TO 60’ – Box Throws

• • • • • C

• • • • • • START – Wrist Flips

• • • • • • MOVING BACK – 10 Toes to Target, Rocker Step, Shuffle to Throw

• • • • • • COME IN TO 60’ – Box Throws

• • • • WHEN DONE THROWING START W/PLYO DROPS & FOREARMS

• GRADE 11 & 12 – SPEED WORK (EAST END OF FIELDHOUSE)

• • COMBINATION DRILL – 1/2 DO PLYO DROPS & 1/2 DO FOREARMS

• • • Plyo – Depth Drops

• • • • Start at 18-24 inches

• • • • 2 Sets of Boxes – 2 Groups going

• • • • ONE GUY AT A TIME AND KEEP ROTATING THROUGH

• • • Forearms

• • • • Plate Holds 

• • • • 4 Groups of 3 guys – Rotate through each of the 3 guys

• • • • 2 SETS OF 30 SECONDS 

• • • • 90 SECOND REST BETWEEN SETS

• • Plyo Jumps

• • • Hurdle Jumps

• • • 2 Groups – 3 Hurdles per group

• • • • Straight – 2 Sets

• • • • Side Left to Right – 2 Sets

• • • • • Side Right to Left – 2 Sets

• • Sprint Work – 4 LINES

• • • Starts/w Sprints – 60’ w/60+ Seconds Rest

• • • • Skater – Left & Go

• • • • Skater – Right & Go

• • • • Rhythm – Right, Left, Right, Go

• • • • Rhythm – Left, Right, Left, Go

• • • • 2 Shuffles – Left & Go

• • • • 2 Shuffles – Right & Go

• • Pogo Series

• • • 2 Feet Intense Pogos 
    • 1 Foot Pogos 
    • (build resilient ankles, feet, calves – stiff contact through your toes)

• • • 10 SECONDS EACH 

• • • 20-30 SECONDS REST BETWEEN SETS

 

8:05 – 8:10 – Grade 9 (Mustard, Rotators, Throw – SEE NOTES ABOVE)

                         Grades 10-12 Meeting 

 

8:35-8:40 – Equipment Up

• IF YOU GOT IT OUT THEN PUT IT BACK IN THE CORRECT PLACE

 

EQUIPMENT

• 4 Buckets of Baseballs – RANGERS
• All Throw Down Plates – THE UPPER 3RD
• Cones – PATRIOTS
• Tape Measure, Attendance Sheets, Pencils – COACH SWARTZ
• 6 Hurdles – WARRIORS
• 8 Weight Plates – appropriate weight for forearm holds (Weight Room) – TEAM STUMPS
• Boxes for Plyo Depth Drops – 2 sets of boxes measuring around 18-24 inches – TOP G
• Catcher Work Equipment – plyo/weighted balls – GOOD GOOD