Week 2. 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 2 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 SERPENTINE RUN This drill has 4 progressions that players will run through, each is highlighted below in the proper order. SET UP: Place cones in two parallel rows in a staggered formation. 8 paces between each cone and between the rows. A B PROGRESSION Players should run as fast as they can through each drill while maintaining proper form. A. SERPENTINE: Run around the outside of each cone maintaining as straight a line possible from cone to cone. B. PLANT AND CUT: Run to the inside of each cone planting the outside foot to change direction. C. FORWARD RUN/BACKWARD RUN: Run to the inside of each cone planting to redirect into a backward run toward the next cone in the progression. (Plant the right foot when running to the left, and the left foot when running to the right). D. DROP STEP AND SPIN: Run to the outside of each cone, plant the right foot and drop the left foot back to re-direct toward the next cone in the progression. C D (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 40 MIN DEFENSE ROTATIONS SET UP: 4 GROUPS 3 COACHES. PLACE 10 BASEBALLS BEHIND THE MOUND, 10 BEHIND 2 ND BASE AND 10 BY 3 RD BASE. PLACE 8 CONES IN CENTERFIELD IN A CIRCLE ABOUT 16 PACES IN DIAMETER. 10 MIN ROTATIONS 1. OUTFIELD CIRCLE: Player starts in the center of the cone circle in the ready position. The coach will flip/toss fly balls to each cone in sequence so that players may work on catching various fly balls in the outfield. 2. OUTFIELD THROWS: Players start in LF in the ready position. Coaches will roll/hit ground balls which the fielders will field and throw to a target placed at home plate. 3. DOUBLE PLAYS SS: Players will exchange fielding ground balls and delivering/receiving feeds to second basemen to execute double plays. Coaches will alternate ground balls every other play. 4. DOUBLE PLAYS 2B: Players will exchange fielding ground balls and delivering/receiving feeds to shortstops to execute double plays. Coaches will alternate ground balls every other play.

5 5 OFFENSE 40 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 MIN 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.

6 6 BASERUNNING 10 MIN BASERUNNING ROTATIONS SET UP: 3 GROUPS OF 4 PLAYERS. COACH AT HOME PLATE WILL CALL OUT GO TO INITIATE EACH ROTATION. ASST. COACH WILL SIMULATE AN OUTFIELDER CATCHING A FLY BALL FOR GROUP MIN 1. GROUP ONE: Run out infield singles remembering to check for the ball in play, tag the front edge of the base in the center and run through the base looking into foul territory for any overthrows from the infield. Return to the base in foul territory and rotate to the end of the line in group GROUP TWO: Execute a 2 shuffle secondary lead and run from 1 st to 3 rd creating a good angle by tagging the front inside corner (closest to home plate). Rotate to the end of the line in group GROUP THREE: Execute a tag up at third base and advance home running through the base without slowing down. Rotate to the end of the line in group 1. Each player should complete 3-4 rotations.