PRACTICE PLANS

12/08/2022

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4:40 – TALKS AT THE BEGINNING:
*Attendance – Group Leaders & 4 Freshman
*GET SHEETS AND PENCILS FROM ME
1. Can we have 2 good, high-energy workouts in a row? CONSISTENCY
2. 2 Gloves Left – FIX THE ISSUE MATURITY & ACCOUNTABILITY
3. Address Tuesday Equipment Put Up – LAST WARNING
*If you get it out then put it back (WEIGHT PLATES IN WEIGHT ROOM)
*I made special note about the plates being put back in the proper place and it didn’t get done – DETAILS

CHECK FOR LC HELMETS – NO LC HELMET (if you received one) THEN NO HIT

4:50 – Equipment Out

5:00 – Grades 10-12 – Mental Work & Grade 9 – Weight Room

5:10 – Grades 10-12 – Stretch
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
Delayed (2 Shuffles) & Regular Lead Sprints

5:18 – Grades 10-12 – Throw
Mustard
ARM CARE & RECOVERY
Moving Flex T-Walks – FORWARD/BACKWARD (20 seconds each)
Flex T Carioca – SIDE TO SIDE (30 seconds)
Walking Arm Circles
Clockwise – FORWARD (30 seconds)
Counterclockwise – BACKWARD (30 seconds)
UPPER BODY FLEXIBILITY
Scissors – palms up, palms down, thumbs up – 10 SECONDS EACH
Behind Back Press – fingertips, palms, heel of hands – 5 SECONDS EACH
Swims – 10 REPS
Hand Press Vertical – PALMS/FOREARMS TOGETHER OUT IN FRONT
Palms together, palms facing (pinkies together), palms in a V (thumbs together) – 10 SECONDS EACH

P’S WHO WILL DO WEIGHT BALLS, BANDS, ETC. BEFORE THROWING SHOULD DO IT AFTER WE DO ROTATORS & COACH SWARTZ DISCUSSES POINTS OF EMPHASIS

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 – KEEP CH’S LOW (BELOW WAIST/KNEE LEVEL)
COLIN CIRKS – CHANGE-UP
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/OF/C ROUTINE
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

5:40 – Grades 10-12 – CAGES (3 CAGES)/STATIONS SET UP
Divide each cage, 6 plates (plates at each half of cage), 6 Z-Screens (Z-Screens at each half of cage), 6 buckets of baseball (buckets at each half of cage)
2 sets of 4 tees, 4 plates – SPACE OUT TO HIT INTO WEST SIDE OF 1ST CAGE
2 sets of plyo depth drop boxes between cages 1 & 2
3 sets of dumbbells & green resistance bands between cages 2 & 3

AT THE PLATE MINDSET IS…YOU ARE SWINGING EVERY PITCH
BAD PITCHES THROW ON THE BRAKES
SWING/ATTACK MINDSET
THIS ALLOWS YOU TO BE ON TIME W/FASTBALLS

5:50 – Grades 10-12 – Stations
4 GROUPS (6-7 minutes per group)
Hit – Grade 12 (last name A-R) & Grade 11 (last name A-O)
2-Strike – Grade 10 (last name B-D) & Grade 11 (last name R-W)
Plyo Depth Drops – Grade 12 (last name S-W) & Grade 10 (last name M-Z)
Forearms/Plyo Jumps – Grade 10 (last name F-L)
1. Hit – emphasize take & Swing (FLIPS) – SWING/ATTACK MINDSET
Mix in Balls (not every pitch down the middle)
2 guys in each half of cage
8 & ROTATE
2. 2-Strike – emphasize approach and mechanics (tee on hip)
Divide into 4 groups at 4 Tees (4 more tees on hip)
Hit ball deeper, stay inside ball, hit the other way
3 SWINGS & ROTATE
WEST SIDE OF 1ST CAGE
3. Plyo Depth Drops – BETWEEN CAGES 1 & 2
2 sets of boxes (little more height than we and same set-up we had Tuesday)
Keep rotating through 1 guy at a time like Tuesday
4. Forearms/Plyo Jumps – BETWEEN CAGES 2 & 3
Forearms – dumbbell holds (HOLD THE END OF THE DUMBBELL)
Pick a dumbbell weight in which you are able to hold the end of
2 Sets of 30 second holds – 60 SECOND REST BETWEEN SETS
Plyo Jumps
Resistance Band Broad Jumps w/Partner Holds
2 Sets of 4 Jumps – REST WHILE PARTNER GOES

Grade 9 – Throw & Speed Work – EAST END OF FIELDHOUSE
½ Throw & ½ Speed Work – 13 MINUTES/SWITCH
Throw – (See info above Grades 10-12) – EAST SIDE OF CAGES
Speed Work – NORTH SIDE OF CAGES
1. Sprint Based Conditioning
15-yard sprint, jog back, and immediately do a 2nd sprint
REST 60 SECONDS
Repeat for 6 Rounds
Water Break

6:20 – Grades 10-12 – Speed Work – EAST END OF FIELDHOUSE
1. COD (4-6 single file lines) – REACT & PROCESS
North to South
2 Options – player kneeling in middle with 2 bats – 15’ AWAY
3-4 REPS
2. Decel (6 single file lines/pair lines)
North to South
Player in middle steps in front of one line or the other & then back to original position – 15’ AWAY
3-4 REPS
3. Flying Sprints (3 single file lines)
East to West track area
Kneel into sprint, decel, sprint
3-4 REPS
4. Competition – Hurdle/Sprint Relay
Time each group individually
3 Hurdles on 2 ends
7 guys in a group each go once
Fewer than 7 guys in a group guys will have to go twice to get to 7
Grade 9 – Stations
2 GROUPS (9 minutes per group)
Hit – Grade 9 (last name B-L)
2-Strike – Grade 9 (last name M-V)
Hit – emphasize take & Swing (FLIPS) – SWING/ATTACK MINDSET
Mix in Balls (not every pitch down the middle)
No more than 3 guys in each half of cage
2-Strike – emphasize approach and mechanics (tee on hip)
Divide into 4 groups at 4 Tees (4 more tees on hip)
Hit ball deeper, stay inside ball, hit the other way
3 swings & rotate

6:40 – Individual Question Session
Pick a random guy – “what is our goal defensively?” – MAKE ALL ROUTINE PLAYS
Pick a random guy – “what is at our the plate mindset” – SWINGING AT EVERY PITCH
EACH MISSED ANSWER = 10 BURPEES PER MISSED QUESTION-ALL

6:45 – Equipment Up
IF YOU GOT IT OUT THEN PUT IT BACK IN THE CORRECT PLACE

WRAP-UP

EQUIPMENT
All Buckets of Baseballs – RANGERS
All Green Resistance Bands – Baseball Storage Room – RANGERS
All Throw Down Plates – THE UPPER 3RD
6 Z-Screens – THE UPPER 3RD & TEAM STUMPS
8 Tees – PATRIOTS
Smushballs/Box – PATRIOTS
Cones – PATRIOTS
6 Hurdles – WARRIORS
Boxes for Plyo Depth Drops – 2 sets of boxes a little higher than Tuesday’s workout – TOP G
3 Sets of Dumbbells (you will grip the end of these so make sure they are too heavy…15, 20, 25 lbs.???) – GOOD GOOD

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