Week 4. 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 4 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 This drill has 4 progressions that players will run through, once to their left and once to their right. Each is highlighted below in the proper order. Players will complete one progression in a clockwise pattern, then again counter-clockwise. SET UP: Place 3 cones in a line 5-6 paces apart along with two cones placed two feet for the center for player lines. PROGRESSION Players should run as fast as they can through each drill while maintaining proper form. A. SHUFFLE: Shuffle from the center cone to the outside cones, finishing the drill at the center. Make sure to face to the same direction throughout. B. KARIOKA: Karioka from the center cone to the outside cones, finishing the drill at the center. Make sure to face to the same direction throughout. C. FORWARD RUN/BACKWARD RUN: Run forward to the outside cone and backward to the opposite side moving as quickly as possible throughout. D. STRIGHT SPRINT: Players will sprint from the center cone to the outside cones making a hard plant with their outside foot to change direction. (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 3 COACHES, SET UP 6 BALLSIN FRONT OF 2B, 6 BALLS AT HOME PLATE, AND A BUCKET OF BALLS ON THE LF FOUL LINE. 10 MIN ROTATIONS 1. COMEBACKERS: 2 players work on the mound and two at first base rotating through the two positions. The pitchers will field ground balls hit back to the mound, shuffle and throw to the player at first. 2. DOUBLE PLAY FEEDS: 2 players play SS and two at 2B. Rotating between positions the coach will roll ground balls to 2B and SS so that players may work on the appropriate feed (overhand/underhand) based on distance from the bag. 3. FLY BALLS: Players will line up in CF with one player assigned as a cutoff between the coach and player line. The couach will hit fly balls to the active player, who will then make a throw into the cutoff. Players will rotate from catching a fly ball, to cutoff, to the back of the line.

5 5 DEFENSE FUNDAMENTAL 10 MIN POP UP PRIORITIES SET UP: POSITION PLAYERS IN THE FIELD AT ALL OFFENSE POSITIONS. 40 MIN The coach will throw/hit pop-ups to various locations on the field and the fielders will call for the ball based on the priority chart to the right.

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 OFFENSE 10 MIN BASERUNNING SET UP: 2 GROUPS OF 6 PLAYERS. ONE LINE AT HOME PLATE AND THE OTHER AT SECOND BASE. PLACE CONES ALONG FIRST BASE LINE TO MAP OUT THE PROPER ROUTE FOR AN OUTFIELD HIT. A COACH WILL BE POSITIONED AT THIRD BASE TO DIRECT PLAYERS COMING FROM SECOND. 1. GROUP ONE: Will execute running out an infield single, taking the proper path around the base and tagging the front inside corner of first base. After completing the player will jog to the back of group GROUP TWO: Will execute advancing from second base with less than two outs and no force. The coach will point a direction to indicate where the ball has been hit and the player will advance or hold accordingly. After completing, the player will jog to the back of group GROUP THREE: Will execute scoring on any contact hit on the ground from third base. Players will run hard through home plate then return to the back of group 1. Complete 3 rotations at each base