Here is a good weekly plan to keep getting your baseball work in during our virus quarantine. Have a great week!
MONDAY - Focus - Strength/Defense
Strength - Circuit Training
Rotate through each exercise three times.
30 seconds working followed by 30 seconds of rest.
The goal is to keep the same tempo and rhythm for the full 30 seconds, if you find you are struggling at the end, lighten the weight.
CIRCUIT #1
Push-ups
Squats (air squats, weighted if you have med ball, dumbbells or barbell)
Lateral Raises (use dumbbells, soup cans or other weighted object
CIRCUIT #2
Lunges (alternate legs)
Shoulder Press (use dumbbells or other weighted object you have around the house)
Tricep Couch Dip
Conditioning
20-minute bike ride or 10-minute run
Fielding - pick one or all
Live Groundballs (you can also do them with a tennis ball and racquet in your street)
5 cone drill - Fly balls - thrown directional movement - open hips and turn
Setup 5 cones as shown here, throw the balls to the cones so the player has to move in that direction.
TUESDAY - Hitting, Throwing & Pitching
Hitting (Please reference the blog for drill descriptions)
TEE
2 X 8 Regular - warmup
1 x 8 Open Hips
1 x 8 Outside Pitch
1 x 8 Middle - but work middle to oppo with the swing, let the knob lead
SOFT TOSS
2 x 8 Regular
1 x 8 Jump Back
LIVE (Baseball, Whiffle Balls, Heavy Balls, whatever you have, Overhand or Front Toss)
2 x 8
Regular
1 x 8 Outside
1 x 8 2-0 count approach
Throwing
Pitching
Bullpen (not arm side is the pitchers arm side and glove side is the pitcher's glove side)
Rhythm throws - 3 arm side, 3 glove side
(x2) - Fastballs 2 arm side, 2 glove side, 1 middle - wind up or stretch whichever he is more comfortable with
(3) arm side fast balls
(3) arm side changeup
12U/13U only - (1) Fastball Middle, (3) Curveballs Middle
(3) glove side fastballs
(3) glove side cutters (if they have learned a cutter from Danny) or 3 glove side changeups
(4) slide step runner on first - mix looks to first
(4) runner on second mix looks
(1) at bat to a right-handed hitter
(1) at bat versus a left-handed hitter
WEDNESDAY - Strength and Positional Defense
Rotate through each exercise three times.
30 seconds working followed by 30 seconds of rest.
The goal is to keep the same tempo and rhythm for the full 30 seconds, if you find you are struggling at the end, lighten the weight.
CIRCUIT #1
Push-ups
Planks
Calf Raises (on stairs)
CIRCUIT #2
Bicep Curls
Super mans ( back exercise on ground)
Crunches
Conditioning
Interval run - can be done in your neighborhood - 10 minutes
Warmup
Working set - jog 5 houses, then sprint two houses, repeat for 5 minutes
Cool down
Positional Defense
Middle Infielders
Double play feeds to partner or wall
Bucket drill (see our instagram account for this drill)
Play wall ball
Third basemen
Good hop/bad hop - vary hops of a tennis ball so they have to create either a long or short hop
Goalie drill - you can do this with tennis balls and tennis racquet - https://www.youtube.com/watch?v=Q5Rd5v15Jn8
Slow rollers work on running through the ball and throwing on the run
First basemen
Receiving throws, work on taking a directional step towards the ball
Picks - find a wall and try to throw short hops to yourself that you have to pick as a first basemen. Remember we want to try and work through everything we can as a backhand pick
Regular wall ball
Catchers - this is a great site for good daily catching drills - seven tool catching on instagram
Outfielders
Groundballs in the gap, working to take deep angles and cut them off
Live fly balls (tennis racquet hit flyball are fine)
THURSDAY - Hitting, Throwing
Hitting (Please reference the blog for drill descriptions)
TEE
2 X 8 Regular - warmup
1 x 8 Step through
1 x 8 Inside Pitch
1 x 8 Bottom hand short bat or choke up
SOFT TOSS
2 x 8 Regular
LIVE (Baseball, Whiffle Balls, Heavy Balls, whatever you have, Overhand or Front Toss)
2 x 8 Regular
1 x 8 Outside
1 x 8 0-2 count approach - look away react in Feel good round, get a good feeling hit to finish
Throwing
Throwing progression - focus on extended long toss, we want to let the arm stretch out
FRIDAY - Speed/Agility
Warmup
Jog
High Knees
Butt Kickers
Side Shuffle Hops
Power Skips
Baserunning
(4) Hard through first
(4) Round first hard looking for two on a single
(4) steals of second
(4) steals of third - work on a walking lead
Ladder - if you have a ladder great, if not you can draw one with chalk or make one out of tape on your driveway
(3) right/left - each foot hits every square
(3) left/right - each foot hits every square
(3) two foot hops
(3) Right foot hops, when you finish the ladder land the last hop onto your left foot and sprint it out
(3) Left foot hops, when you finish the ladder land the last hop onto your right foot and sprint it out
SATURDAY - Pitchers & simulated game play
Pitchers
We are starting to simulate game pitching and trying to get our arms ready to pitch in game situations.
Pitch goals:
8U/9U - 2 innings - 35-40 pitches
10U - 13U - 3 innings - 45-50 pitches
Warmup - throwing progression
Simulated game bullpen
Pitcher works to get three strikeouts, mix out locations and pitches to simulate real game scenarios.
Once three outs are recorded, then have the player either hit for 5 minutes or go sit for 5 minutes to simulate the time in between innings
Then throw another inning - see pitch guidelines above
Game Play
Go play whiffle ball or some other fun game with the family
A fun game we do is simulated game batting practice where they try to score three runs before getting three outs, you have to say what each hit is, out, single, double, etc.
SUNDAY - Rest