The Ranger Way The First 30 of Every Practice. Being Ready, Pressure on the Bases and Player Catch = SUCCESS

Transcription

1 The Ranger Way The First 30 of Every Practice Being Ready, Pressure on the Bases and Player Catch = SUCCESS

2 DYNAMIC STRETCHING ROUTINE Each stretch should be seconds. Most running can be done with half the gym floor. This should be done at all levels of the program! 9 Minutes Warm up / Stretch Photo Arm Circles - Forward Arm Circles - Backwards Chain Breakers - Flap hands across the chest Jog in straight line to other side of gym

3 Trunk Twists Jog in straight line to other side of gym Hold Across - Both Arms Back Pedal Across the Gym Pull Behind - Both Arms Back Pedal Across the Gym Front / Back Lunges - Halfway down the gym do in reverse.

4 High Knee / Pull Quad Stretch - Start with high knee then halfway down do the pull quad. Butt Stretch / Pull Back - Start with Butt Stretch and alternate legs to pull. (Notice guy in middle to the picture to the right). Halfway down the gym convert to Pull Backs. Lung out to one leg and then grab the toe. Once you grab the toe you pull back. In between both stretches make sure you get two paces in.

5 Crab Walk - Stay low to one side. Halfway down switch sides. RDL - Toy Solders RDL - Walk and hold leg out to a fixed position towards the back. Take two steps then do it for the other leg. Halfway down begin Toy Soldiers. Toy Soldiers - Touch toes at the highest level. Does this for every other foot while taking a few steps in between. Inch Worm into Sprint

6 Crucifixes - Lay on back and cross legs over. Scorpians - Lay on stomach and twist legs over. Roll Backs A-Skips - While jogging skip with your knees high. Halfway down do it in reverse.

7 Shuffle Arm Swings - Run sideways facing one directions. Swing arms high. Halfway down switch directions. Shuffle With Chain Breakers - Same as shuffle arm swings except you do chain breakers. Overstriders - Jog with an overstride.

8 BASERUNNING SEQUENCE We are running for a purpose - To Put Pressure on Defense and Be a Difference Maker! - 12 Minutes Rules - This drills should be daily and done by all levels of the program. If done correctly it should be done in 10 minutes or less. 1. Set up as large of an Infield as you can. Each base is can be home plate. You will have 4 groups going at the same time. 2. First guy in line grabs a bat and swings (The swing must be a game like swing and hips need to sink so simulate running from plate) 3. Second guy grabs bat from swinger or blanket 4. Third guy holds base down with foot Progression Drill How many times What to focus on Home to first 1 See the ball two steps in and breakdown once you cross first. Ground ball base hit to left Line drive base hit to left 1 Make sure it gets through. Round the bag and put pressure on defense. Accelerate through base and go back hard. Don t start the round too early. 1 Think double out of box. Get pressure by accelerating to second. Get an early rounding and have a direct line to second. Pressure and go 1 Line drive to left and then the LF bobbles the ball. Accelerate through base and slow down.then notice the bobble and go to second. Run through second. First to Third 1 Goal for every inning is to get a guy to third with less than 2 outs. Understand the outfielders and the strength of them. NO SWING here. If you have blankets you can practice sliding. Second to Home (1 out in the baseline) and Second to home with two outs deep in baseline. 2 Get secondary and then go to home. Slide if you can with a blanket. No Swing Here. Reading ball in dirt 1 First base automatic running Second base make sure of the catcher misplacement. Coach throws to wall or catcher. If the ball goes in dirt the runner should start BEFORE it hits the dirt. No swing here.

9 This is the baserunning setup. Just setup an infield and have each corner be a starting point. (Home, first, second, and etc.) The coach blows a whistle or yells go. PUT PRESSURE ON THE THE DEFENSE WITH EFFECTIVE BASERUNNING

10 INFIELD THROWING PROGRESSION 8-10 MINUTES Wrist Flips - Elbow on glove and elbow even with shoulder. Fingers on top. Catching person works on getting ball out of glove (transition) throws Two Knee Drills - Get out 10 yards apart. The focus should just be on the upper half. Catch the ball with two hands. Just drive with your glove side. Take about 5 throws each and then back it up to 20 yards apart. Make sure the glove knee is slightly infront of the throwing side knee. 10 throws after this.

11 Squared double play pivot to 25 yards. The throwers toes must face the target tithes forward to continue to work on upper body. The receiving player works on changing direction pivot for a double play. Power SS Pivot to 30 Yards - Working on getting shoulders and hips working together. Step 1 (Catch) - Once you catch the ball you transition into a power pivot as seen in the picture to the right. You do not throw it immediately back. Step 2 (throw) - Walk a step or two and get back into the power pivot. Rock forward and then rock backward then throw. You are focusing on getting hips into it. Fielding Position / Relay 35 yards - Start with the thrower by having him simulate fielding the ball. Then he steps up to throw it to the relay player. This person should have both hands up for a target. They also should work on the spin move when receiving the ball.

12 2 Shuffle Throwing / 1st Base receive - This simulates a hard hit ball at us and we need time to throw to first. Players need to take a shuffle step to execute the throw. Follow the throw until the receiving player catches it. Notice the line in the picture to the right and the player before and after the throw.

13 Long Toss / Skip Throws - Take two shuffles and throw. The receiving players receives the ball and then power pivots like in a first and third situation. Monitor how far kids throw. Early and late in the week should be shorter and the middle of the week should be longer. The player to the right starts to run, picks up the ball (simulates) and then throws long toss. Notice how are he starts behind the line and where he finishes. Move in Guys play a quick toss while they move in.

14 Outfield Throwing Program 8-10 Minutes Wrist Flips - Elbow on glove and elbow even with shoulder. Fingers on top. Catching person works on getting ball out of glove (transition) throws Two Knee Drills - Get out 10 yards apart. The focus should just be on the upper half. Catch the ball with two hands. Just drive with your glove side. Take about 5 throws each and then back it up to 20 yards apart. Make sure the glove knee is slightly infront of the throwing side knee. 10 throws after this.

15 Step Through - At 30 yards the outfielder simulates getting a ground ball and comes up strong to throw to the cut off man. We want to take away doubles. The person receiving the ball will have both hands up and act as the cut off. Stay Behind - At 40 yards the outfielder will setup and run back to a spot. Look up and simulate catching a fly ball. As they catch it they will run through it at then throw to the cut off man. The cut off should have both hands up.

16 Ball at the wall - Shorten the distance up. Place a ball about 15 feet behind the fielder. They should run back. The first step is with their throwing side foot and round to the ball. They throw to the cutoff guy who is standing with both hands in the air. They can pick it up bare handed, but they also need to put their glove on the ground next to it.

17 Ball to Wall Glove Hand Side - Place ball behind outfielder on the glove hand side. They drop step will their glove side foot. Run straight towards the ball and turn back towards target. Come up firing to the cutoff guy.

18 Glove Hand Foot Back - Receive the ball from a coach with their glove hand foot back. Then step through throwing to the target.

19 The Ranger Way Indoor/Outdoor Defensive Drills The Ranger First 30is something we all will do together as a program. The indoor defensive drills below are ideas you can incorporate. Plan on doing at least one of these drills, along with drills that work well for you, in your defensive planning. Make sure you incorporate, when possible, individual defense along with team defense. YOU CAN CREATE A GAME FOR EVERYTHING BELOW TO INCREASE FOCUS AND INSTILL COMPETITION.

20 Consequences - When players throw throw their throwing program count the number of mistakes they make. You can vary this from day to day. You can do spring work, shuffling (as in picture to the right), and etc. Be certain any consequence has a baseball purpose to it! Baseball Conditioning Ideas

21 Ladder Work - Have players go through ladders placing each foot in the ladder while holding the glove down in a fielding position. Go forward once and go backwards once. Baserunning Work - Take a swing like it was in the real game and start running towards first. The first half of the distance is with high knees and once you crossed the halfway point then finish with a spring. NOTE: YOU CAN USE HALF YOUR TEAM TO CONDITION AND THE OTHER HALF FOR DEFENSE. THIS WAY ONE HALF GETS WORK ON BASERUNNING AND THE OTHER GETS WORK ON DEFENSE. YOU CAN MAKE A COMPETITION OUT OF IT AND MAKE IT A GAME DURING YOUR PRACTICE! FOR EXAMPLE, HIT A SLOW ROLLER TO YOUR SHORTSTOP AND HAVE HIM THROW THE BASERUNNER AT FIRST.

22 INFIELD DEFENSIVE DRILLS Short Hop Progression IF - Players lineup across each other on two knees Facing forward. First time is with no gloves. Throw a short hop and catch it. The next time is backhand. The third time is forehand. Step Through Power Pivot - Same format, except on your defensive stance. Go straight, backhand, and then forehand. Each time after receiving the groundball you funnel it into your power pivot.

23 Phantom Cone Work - Arrange the cones in a crescent patten. Have players start and round the ball. The first two times through they do this without any throwing. They similate the throw. The second round through they should throw to a first basemen about 90 feet away. The focus should be on the fundamentals of rounding the ball. Move the feet quickly. Activate and go! The ball is always with the thrower and not hit at them. The second part is to set up the cones in a backhand fashion. Go a few times through without a throw and then once that is done you can throw to the first basemen. The first basemen throws right back to the fielder. Forehand with Glove Side Turn - Fielder gets taken away and spins around glove side to phantom throw. Then after a few makes the throw.

24 Fungos with a Stopwatch - The stopwatch is simply a coach hitting a fungo at a fielder in position and calling out the time from the hit to the out. It s a competition between the position players. For example, the SS compete with each other and not with the first basement. Double Play Fungos with a Stopwatch - Same as above except you are turning double plays. Crab Walk - Slow Rollers - Have a player crab walk slowly towards a partner. Walk-Walk and time it up when the left foot is in front. The player goes to the power pivot and phantom throw when they receive it. The partner rolls and Getting used to fielding off of the left foot.

25 Catcher Defensive Drills Partner Drills - Players lineup a few feet from each other and underhand toss back to each other. Have them always wear the gear and start with one ball. Once they get comfortable they can use two baseballs. Fingers on top of the ball. The chest should be out over the toes. Great for hand eye coordination and getting loose. Rapid fire receiving - Do this in sets of 5. One player gets in the catchers position and the other rapidly fires 5 balls. The catcher has to catch all five and keep focus. You can add the focus to a situation. For example, someone is on base or not. Line Receiving Drills - All players get in a line. Keep masks on and coach throws a low ball at different angles. You can then randomly throw to different players to keep them on thiser toes. Have them also work with baserunners on to in order to work on different stances. Two Knees on the Ground - Have catchers work on blocking ground balls. This is a basic drills getting kids ready to block the ball. Make sure you are an appropriate distance away.

26 Hands Lead - The hands always lead the blocking. The player gets in a catchers stance and practices on working on. Do one middle, one left, and one right. Always keep your chest over your toes trying to pound the ball into the ground. The glove should protect the space between your legs. Rapid Fire Blocking - You are putting everything together now. Throw them a succession of 5 pitches in different spots and they need to block the ball and then recover back into the catching position ready for the next. It is super fast and fun. Side to side shuffle - The catcher shuffles in one direction then gets down to block the ball. They recover and then shuffle in the other direction to do the same. The first pitcher shows the shuffle and the second show the block.

27 Bull in the Ring - One player in the middle and players get a ring around the catcher. Each has two ball in their hands. He s going to work his way around the ring practicing receiving and/or blocking. This drill puts all of the above together.

28 Outfielder Defensive Drills Outfield Short Hop Progression - Start with this drill with your glove off. 1. The first phase is to give a short hop to your partner. Do 5 of these Next, they field it in the position of the glove forward in front of the glove foot that is also forward. Just like in the first picture to the right The next part is to step through with glove foot and then throwing foot. Do 5-10 for each. Do it all over again but with your gloves on. With the glove on focus on getting the fingers under the ball. Footballs - Have player lineup with coach. They simulate the ball being pitched. They drop their step on the glove side and catch the ball over their shoulder. You can also use the left side too. Get in the habit of calling Ball-Ball-Ball If inside, lines are great to use. Try to catch the ball over your chest by being under neath it. Turn and Go Get It - You do the same as above, except you make a mistake and have to re-direct. So you think you are going right and the coach throws left. Turn and go get it!

29 Short Football - Player goes back and the ball gets hung up by the wind. The coach throws short. The outfielder needs to stop and turn left or right to open up and make the catch. Lost Ball Drill - Have player stand with their back to the coach. The player will quickly turn around to receive a ground ball or fly ball as it is being hit. Get Behind the ball - Use tennis balls. Roll the ball to a spot and the player has to run to the spot and field the ball with the glove behind the legs. The forces the outfielder to round the ball and get legs in front of it. 4 Corner Drill - Set up an area large enough to make a square. Each square will stress different skills. Cone 1 - Start with back to stagger and catch ball with back to stagger Cone 2 - Catch a line drive to the left side Cone 3 - sit down catch; pop-up ASAP Cone 4 - catch a line drive to the right side Have a bucket at each cone to collect baseballs. Target throwing - Roll a ground ball or hit a flyball. Have a bucket, screen, or whatever target you want for players to throw to.

30 Team Defense Drills Double Cuts - Have you defense setup and hit a ball to a spot. Tell them the situation and where the play is. Put the stopwatch on them to measure how fast they are going. The picture to the right shows how they are throwing a double cut to come. Flip Drill - This is a run down. Players run at each other from different lines. One player has the ball and the player has the ball up in the air. They then flip it to the other player. As you can see the catcher is running towards the outfielder. Always anticipate a bad flip. Get all position players involved with this one. Run on the throwing hand side around your partner and keep the drill running. The flip should always take place someone in between the lines. Long Flip - Anticipate the bad throw. Call for it early and trust momentum. The person in this picture is much farther apart but still flipping using his momentum. Pick Run Downs - For older players. Pitcher works on pickoff move and gets a runner in a rund down. Use the same flip to get the runner out. Hopefully no more than one throw is being used. The only time a person is pump faking should be when they are planning on tagging the runner. Ideally no throw is made and the defender can catch up with the runner. Each pitcher does a 1st base, second base, and third base run down. Take the out!

31 Bunt Defense - Give the situation. Have the outfielders be the runners. If your age is younger they may not be bunting, but a short hit can work the same. Have the pitcher always going toward first and encourage the whole team to talk.

32 HITTING DRILLS Dry Swings - Players should swing on their own in a safe circle by themselves for Each 5-10 Load, 5-10 hip activation, 5-10 check swing, and then finish with 5-10 live swings. Bunting - Try to bunt between the cones! Have a competition. Notice how the bunter has the bat out in front of the body, level, and is going to bend with his knees if the bunt is low. Always go through the game routine before every bunt. This helps with focus. 3 Plate Drills - Every time the hitter hits they should go through a game time routine. It can be done with front toss or soft toss. Setup 3 plates in front fo the coach or screen. The closest plate will represent a fastball and the one furthest away can be an off-speed pitch. Great for indoor or outdoor hitting. Keep your weight back and wait for the pitch! Mirrors - Have the player dry swing. Get a piece of 1 X 10 wood (or tape) to have a straight line. Then they can watch themselves swing and correct. They need to keep their feet on the line. No mirror? No problem. Use the player or coaches cellphone and the player can watch right on the spot! Change the angels of the mirror from side to front. Long Tee - Use the T and have them hit a target with a line drive. If in a cage have a circle blocked out on the far side of the cage. If no cage is available they can hit a target on a wall (brick) or a soft screen. If all else fails have a coach standing about 20 feet away they have to hit to.

33 Hitting Stations Front Toss - Have a coach or player get behind a safe place like a screen. Throw underhand to the hitter. Change the angles of the screen. (Left, right, and center) No screen? No problem. You can use whiffle balls or you can get old socks and tape them up. A hit is a hit! For older players you can bounce the pitch to simulate a off speed pitch to stay back. Load, Check, and Swing - This is a progression with a Tee. They will load and stop. Then load, check, and then stop. Then they will load and swing. Load - Load the bat by moving hands and getting hips ready. Start your swing and stop before you move the bat. Picture 1 Check - Load the bat and then check the swing on the swing. You will hit the ball off the Tee, but you won t finish the swing. Picture 2 Swing - Do all the above and finish the swing! Picture 3 Front Toss BP Round - Work with a partner or coach and give a situation. For example tell them a runner is at first or third. Always use a game routine when they swing. Their job is to move the runners!

34 4 Corners Bunting - Never throw bunting into a hitting drill. The kids will just do it to get to hitting. Set up cones in the 4 corners of the gym along the 1st and 3rd base lines. Have players pitch (slowly) to bunter and give them a scenario such as man on 1st. Bunters will have to lay down a bunt along the appropriate base path (runner on 1st - bunt to 1st, runner on 2nd - bunt to 3rd) Indoor and Outdoor Scrimmages:These are ideas you can do inside and outside for team hitting. It will need 2-3 players hitting while everyone else is on defense. Tee Scrimmage - Have teams of 2-3 competing against each other. Always take the moment to ask defense what to do if the ball is hit to them. Bunt Scrimmage - Do an indoor/outdoor scrimmage, but the only way a player can get on is a bunt. Be creative. For example, if they put the bunt down in a specific spot they are automatically safe. 1st and 3rd Scrimmage - Practice defending this as well as hitting with it. Batters should focus on scoring the run at 3rd and moving the running on 1st to 3rd.