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12/06/2022

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 inchesTOP G
  • Catcher Work Equipment – plyo/weighted ballsGOOD GOOD