Week 5. Dynamic Warm up. Lower body static stretches. Upper body static stretches. Lexington Little League Practice Plans: MAJ/AAA

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1 1 Week 5 WARM UP AND STRETCH 20 MIN SET UP: PLACE 3 CONES IN A LINE PARALLEL TO THE INFIELD 5, 10 AND 30 YDS FROM THE FOUL LINE. ALSO PLACE 4 CONES ALONG THE FOUL LINE, 5-6 PACES APART TO MARK WHERE THE LINES SHOULD BE. Dynamic Warm up 1. Jog to center field and back to the foul line, line players up on foul line in single file approximately 3 players deep. (example for a team of 12, 4 lines 3 deep) yds a. High Knee b. Butt Kick c. Side Shuffle d. Karioka e. Backward run 3. 5 yds a. Forward lunge with opposite arm reach b. Backward lunge return c. Forward lunge with a torso twist d. Backward lunge with torso twist return e. Lateral lunge with rotation (forward and returning) Lower body static stretches 1. Hamstring pulls x 5 ea 2. Groin pushes x 5 ea 3. Quad mobility x 5 ea 4. Bridges x 10 ea 5. Abdominal push up 6. Calf stretch Stretching Circle in the outfield Upper body static stretches 1. Over/Under arm swings 2. High to low arm swings 3. Low to high arm swings 4. Scap/deltoid pulls x 5 ea 5. Tricep pulls x 5 ea 6. Forearms

2 2 AGILITY ROUTINE 10 MIN BOX DRILL This drill is designed to help players learn to develop plans of action, and to stick to them in pressured situations. The coach will create pressure by tossing the ball to the middle of the box in different patterns (ground ball/fly ball) to disorient the player. SET UP: Place 8 cones on the ground in a box formation. Each cone should be 6-8 paces apart. PROGRESSION Players will start in the middle of the box and run as fast as they can to the outside cones touching each and running back to the middle to retrieve and return a ball tossed out by the coach before moving to the next cone. PLAYERS MUST COMPLETE THE DRILL WITHOUT CONSECUTIVELY TOUCHING CONES THAT ARE DIRECTLY BESIDE ONEANOTHER. Players may run in any order they choose, but should be encouraged to take a minute to create a plan before beginning. The best way to complete the drill successfully is by running out a cross pattern as depicted in the diagram. (ASSISTANT COACH CAN SET UP CONES FOR THE THROWING PROGRAM DURING THE AGILITY)

3 3 THROWING PROGRESSION 10 MIN SET UP: PLACE BASEBALLS ON THE FOUL LINE ABOUT 5-6 PACES APART TO DESIGNATE WHERE PLAYERS WILL PAIR UP. PLACE CONES IN A LINE PARALELL TO THE INFIELD 10, 15, 20, 25, AND 30 PACES FROM THE FOUL LINE TO DESIGNATE THE DISTANCE FOR EACH DRILL. THROWING PROGRESSION VERBAL CUES SET, SEPARATE, THROW DRILL PROGRESSION: A. ONE KNEE DRILL: (10 yds) With the throwing side knee down and glove side leg up with the foot pointed at the target players will start in the set position with a 4 seam grip. Separate and throw on command. B. SHAK DRILL: (15 yds) Players will get into a ready position with their glove side pointed at their target. Come set with a 4 seam grip, separate and throw on command. The back foot should pivot, but remain on the ground with no follow through. C. RIGHT LEFT THROW: (25 yds) Players will begin facing their partners. Step to the target with the throwing side foot, then with the glove side foot, separating the hands as they do so. Complete the throw in succession without stopping. ONE KNEE SHAK (WATER BREAK)

4 4 DEFENSE 30 MIN DEFENSE ROTATIONS SET UP: 3 GROUPS 2 COACHES, SET UP A BUCKET OF BALLS AT HOME PLATE. 10 MIN ROTATIONS 1. COMEBACKERS DOUBLE PLAY: Group 1 will be split between the pitcher s mound and first base. 2 players work on the mound and 2 at first base rotating through the two positions. The pitchers will field ground balls hit back to the mound, turn and throw to the player covering second base from group 2 who will complete the double play by throwing to first. Players will rotate from the mound to the end of the line at SS, to the end of the line at first. 2. SLOW ROLLERS: Players stationed at third will work on fielding slowly hit ground balls by aggressively charging the ball and fielding off the glove side foot.

5 5 DEFENSE FUNDAMENTAL 10 MIN RUNDOWNS SET UP: POSITION 6 PLAYERS ON THE THIRD OFFENSE BASE LINE 40 AND MIN 6 PLAYERS ON THE FIRST BASE LINE. DESIGNATE ONE PLAYER AS A RUNNER, SWITCHING OUT FOR OTHER PLAYERS AFTER 2 REPITITIONS. The coach will supervise as the drill progresses. Fielders with the ball will be taught to run at the baserunner with the ball elevated above the shoulder in a position ready to flip to the fielder on the other end of the rundown. Fielders should only throw the ball after the runner has committed to a direction. A runner s commitment is indicated to the fielder when the runners back is completely turned to the fielder with the ball. Once the runner s back is completely turned, the fielder should give up the ball to change the direction of the runner or to give the opposite fielder an opportunity to tag out the baserunner. Fielders will rotate as indicated by the arrows in the diagram.

6 6 OFFENSE 30 MIN OFFENSE ROTATIONS SET UP: 3 GROUPS OF 4 PLAYERS. ONE EMPTY BUCKET AT 2 ND BASE TO COLLECT BATTED BALLS AND ONE FULL BUCKET AT THE PITCHERS MOUND. PLACE A SCREEN IN FRONT OF THE PITCHER WHEN AVAILABLE. 10 IN ROTATIONS 1. GROUP ONE: Fields any ball hit into the outfield. Should throw the balls in to the coach at second base. Rotate to the infield. 2. GROUP TWO: Fields any balls hit into the infield. Should throw the balls into the coach at second base. Rotate to the hitting group. 3. GROUP THREE: One hitter at a time will hit from the plate. Each hitter will take 8 swings then rotate back to the bench. On deck hitters may hit off a tee when additional coaches are available. Rotate to the outfield.

7 7 BASERUNNING 10 MIN BASERUNNING ROTATIONS SET UP: 3 GROUPS OF 4 PLAYERS. A COACH WILL BE POSITIONED IN RF TO SIMULATE GAME SITUATIONS WITH FLY BALLS AND LESS THAN TWO OUTS BALLS PLACED BY THE PITCHER S MOUND. 1. GROUP ONE: Will execute going halfway between first and second base on a fly ball with less than two outs. Returning to first base if the ball is caught and advancing to second if dropped. Players rotate to the end of the line at group GROUP TWO: Will execute coming off the bag on a fly ball to right field and reading the play as it develops. If the fielder is moving away from the runner and appears to have a chance at catching the ball, the runner should tag up. If the fielder does not appear that the will be able to catch the ball, the runner should slowly work off the base until there is no doubt the ball will drop. Players rotate to the end of the line at group GROUP THREE: Will execute tagging up at third on any ball hit in the air, only advancing once the ball has been caught or falls. Complete 3 rotations at each base