• Chris

4/6 - Weekly Quarantine Practice Plan

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

  • Pick series

  • 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

Throwing Progression


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


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