4:40 – TALKS AT THE BEGINNING:

• COLLECT GRADES 10-12 ASSIGNMENT – RANKINGS OF WHY YOU PLAY SPORTS/BASEBALL

• • TURN IN FACE DOWN

• Attendance

• • Group Leaders

• • 4 Freshman

• • GET SHEETS AND PENCILS FROM ME

• Can we repeat the quality work we got in last week?  CONSISTENCY

 

Tuesday, December 13, 2022 – 10-SR, 13-JR, 22-S0, 30-FR (75 TOTAL)

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

• Grade 9 – TEST (Weigh, Bench, Vertical Jump)

 

5:10 – Grades 10-12 – Stretch (10 LINES – walk lines out/spread out)

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
5. BW squat x 5
6. Intensive pogo x 15 seconds
7. Frankenstein/Scoops
8. Hamstring Pulls
9. Sprints – 60’

• • ½ Speed
  • ¾ Speed
  • Full Speed
  • Full Speed

 

3 CAGES SET-UP

• Divide all 3 in half

• Each half needs a plate, z-screen, and bucket of baseballs

 

5:30 – Grades 10-12 Stations – APPROXIMATELY 15 MINUTES PER STATION

• Grade 12 & Mercer, O’Keefe, Fernandez, Kosteba, Zimmerman – HIT

• Grade 11 & Colburn, Garza – THROW

• Grade 10 – TIMED SPRINTS

 

REVIEW GROUPS

REVIEW DETAILS FOR HIT, THROW, TIMED SPRINTS

• Hit
  • Emphasize take & Swing (FLIPS) – SWING/ATTACK MINDSET

• • Mix in Balls (not every pitch down the middle)

• • 2-3 guys in each half of cage

• • 8 & ROTATE

• Throw – EAST TO WEST

• • ADDRESS POINTS OF EMPHASIS

• • • 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)

• • • ALL – Arm will tell you distance

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

• • • NO PULLDOWNS

• • Mustard 

• • • ARM CARE & RECOVERY

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

• • • • Flex T Carioca – SIDE TO SIDE (20 seconds)

• • • • • Walking Arm Circles

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

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

• • • UPPER BODY FLEXIBILITY

• • • • Saws – 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

• • Rotators

• • P’S WHO WILL DO WEIGHT BALLS, BANDS, ETC. DO IT NOW

• Timed Sprints

• • 78’

• • 4 timed sprints

• • 2 lines/2 coaches – DO 2 SPRINTS WITH EACH COACH (4 TOTAL)

 

6:15 – Grade 9 Hit/Throw AND Grades 10-12 Stations

• • Grade 9

• • SWITCH HIT/THROW – APPROXIMATELY 15 MINUTES

• • • Hit – HALF HIT

• • • • Emphasize take & Swing (FLIPS) – SWING/ATTACK MINDSET

• • • • Mix in Balls (not every pitch down the middle)

• • • • 2-3 guys in each half of cage

• • • • 8 & ROTATE

• • • Throw – HALF THROW – NORTH TO SOUTH

• • • • ADDRESS POINTS OF EMPHASIS

• • • • • 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)

• • • • • ALL – Arm will tell you distance

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

• • • • • NO PULLDOWNS

• • • Mustard – SEE ROUTINE ABOVE (GRADES 10-12)

• • • Rotators

• • • P’S WHO WILL DO WEIGHT BALLS, BANDS, ETC. DO IT NOW

• Grades 10-12

• • BUNT DISCUSSION – ALL (Coach Novosel)

• • • RECORD – # OF SUCCESSFUL BUNTS/TOTAL BUNTS ATTEMPTED

• • • COMPETITION – BEST GROUP %’S

• • Stations – 3 groups – APPROXIMATELY 6 MINUTES

• • • Bunt – Grade 12 (A-Warn)

• • • 3 Groups of 3

• • • 5 SAC & Rotate

• • • NW AREA OF FIELDHOUSE

• • Sprints – Grade 12 (Weber) & Grade 11 (A-Salinas)

• • • Decelerate

• • • • 45’ THEN THROW ON BRAKES

• • • 2 Line COD

• • • • GUY IN MIDDLE STEPS IN FRONT OF ONE LINE

• • • • SPRINT AROUND GUY 

• • • • GUY IN MIDDLE IS 30’ AWAY

• • • • SPRINT THROUGH 45’

• • • Band Release

• • • • PARTNER HOLDS BAND FROM BEHIND

• • • • 45’

• • • • HALLWAY OR WEST END OF FIELDHOUSE

• • • • 2 SETS OF EACH

• • • • 30-45 SECONDS REST

• • Sleds – Grade 11 (Sivak-W) & Grade 10 (B-C)

• • • Sled Sprints

• • • • 2 ends back & forth – 45’

• • • • BETWEEN CAGES 1 & 2

• • Forearms – Grade 10 (D-Kosteba)

• • • Plate Flips

• • • 3 Sets of 5 – EACH ARM

• • • SOUTH HALLWAY 

• • Boxes – Grade 10 (Kubacki-Z)

• • • Plyo Jump into a Depth Drop

• • • 2 Groups/Boxes going at the same time

• • • Same Box Height as last Thursday

• • • SOUTH/SW WALL (at the end of the cages)

• 6:45 – Cages Down & Equipment Up

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

WEBER & LOBUE – CONDITION (LEFT GLOVES)

• 5 BURPEES, 60’ SPRINT, 5 BURPEES

• 5 JUMP SQUATS, 60’ SPRINT, 5 JUMP SQUATS

• 5 PUSH-UPS, 60’ SPRINT, 5 PUSH-UPS

 

• 6:55 – Wrap-Up Grade 9 w/Coach Mac

• 6:55 – Wrap-Up Grades 10-12 w/Coach Swartz

 

EQUIPMENT

• 6 Z-Screens (CARRY FROM THE BOTTOM) – TEAM STUMPS, UPPER 3RD, PATRIOTS

• All Buckets of Baseballs – WARRIORS

• All Throw Down Plates – RANGERS

• 1 Cart of Baseballs – RANGERS

• Cones – RANGERS

• 5 Green Resistance Bands (FROM OUR STORAGE ROOM) – RANGERS

• 5 Weight Plates from Weight Room (APPROPRIATE WEIGHT TO DO FOREARM PLATE FLIPS) – TOP G

• 1 Sled (FROM OUR STORAGE) – TOP G

• 1 Sled (FROM STORAGE NEXT TO WEIGHT ROOM) – TOP G

• Weight Plates for 1 Sled only (NOT A LOT OF WEIGHT – WE WANT TO MOVE THE SLED FAST) – GOOD GOOD

2 Sets of Boxes (FROM WEIGHT ROOM) – HEIGHT SAME AS LAST THURSDAY – GOOD GOOD

 

• 2 Sets of Boxes (FROM WEIGHT ROOM) – HEIGHT SAME AS LAST THURSDAY – GOOD GOOD