PRACTICE PLANS

12/13/2022

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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, 202210-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
      • MustardSEE 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

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