Bombers Practice Plan Date: Sat 2/4/12
Time: 10:00 – 11:30
Joey Jason D Brett Patrick Max Mathew
Dimitre Corey Dylan Putty Jason Y Joseph
Jake
Daily / Bi-weekly Practice Routines - Today we will introduce, but not complete, all drills in entirety
A. Agilities: (10:00-10:10) some times game day only
1. Jog, High Knees, Butt Kickers, Karioka, Slides, Steal and Slide
2. Leg Stretch: quads, hamstrings, groin, calves
B. Base-running: (10:10-10:20) - use cones to make angles and cuts
1. 4-4 angles, 4-1 hard 60, 4-2 double cut, 1-3 ball in rt., 2-4 game winner, 3-4 gb contact, 3-4 fb tag
WATER – 1 min
C. Throwing Routine (10:20-10:50) - use cones and bases
1. Dart Throws (10 ft) – Elbow above shoulder, glove target on throwing shoulder, catch in L
2. Goal Post Throws (20 ft) – side turn, balance stance, hand on top, wave bye 2x, front elbow up
3. Upper Body Stretch: twist, swim, back scratcher, arm across, pin-wheel
4. Rhythm Catch (30 – 60 ft) – Glove foot stride, glove arm up,
5. Force out Catch (60 ft)– stride to ball w glove foot, throwing foot on base, glove in front of eyes
6. Tag out Catch (60 ft)– straddle base, catch in L, tag front of base, Catchers start in crouch
7. Ground Ball field and throw (60 ft) (R-L catch, R-L throw) Field in pocket of glove
8. Relay catch (70 ft) - back to partner, glove side turn and throw
9. Long Catch – one hop (90-120 ft) Dominate ball, no higher than 12 ft fence
10. Quick Catch – 2 hands – 2 feet, (receive-transfer-throw
11. Underhand flips (20 feet) - straight arm, shuffle feet, follow and retreat
12. 4 Corner Catch (60 feet) - 4-3-2-1-4, 4-1-2-3-4, 1 hop pick and throw, bobble bare-hand, tag
WATER – 1 min
D. Defensive Skills Station Work (10:50 – 11:05)
1. Infield roll-outs – 1B across, DP feeds, backhands, etc…
2. Outfield angle breaks – 5 cone star – all footwork, get behind baseball
3. Pitchers Bull Pen – Dry Pen - Set (breathe), balance, direction, follow thru: 25 pitch location pen
WATER – 1 min
E. Hitting – Mechanics (11:05 – 11:10)
1. Measure up, stance, balance, load, swing - dry cuts - instruction and correction
F. Hitting Station Work (groups of 4 w one catcher in each) (11:10 – 11:20)
1. Tee Cuts / Front Toss – outside / inside cage – mechanical adjustments
2. Live BP – timer / contact point adjustments
3. Shag group - defensive positioning
G. Competition (11:20 – 11:30)
1. 4 x 4 x 4 game - 4 equal teams, coach pitches, make rules to focus on pts of emphasis
H. Notes / Final Comments (11:30)