Practice Plan 1
Conroy – Astros
Cherry Knolls #1
EARLY ACTIVITY DRILL STARTS AT 5:25 (BELOW GOLD)
PRACTICE STARTS AT 5:30 (BELOW BLACK)
Warm Up Dyn Warm Up 10U #1 5:30-5:40 10 Minutes
~ SEE "EXECUTION KEYS" BELOW FOR AGE-SPECIFIC SUGGESTION LIST ~ The Dynamic Warm Up is today's warm up routine. Gone are the days of standing in a...Read More
RUN 25 / 50 / 75 / 75% PULL BACK + OVERHEAD REACH KNEE HIGH TUCK WALKING LUNGE + TRUNK TWIST BUTT KICKERS HIGH KNEES SIDE SHUFFLE R / L BEAR CRAWLS WALKING ARM CIRCLES (5 SM / 5 MED / 5 L) WALKING ARM CIRCLES BACKWARD (15) SPRINT 75 / 100%
Throwing One Knee Catch 5:40-5:50 10 Minutes
One Knee Catch is a throwing drill typically done as part of the Throwing Progression (a routine to follow while warming the arm up). Depending on...Read More
EXECUTION – One Knee Catch is executed with the thrower down on his throwing-side knee (right handed thrower down on right knee). The raised knee forces the throwing arm path to work top-to-bottom, acting as a physical barrier for any side-to-side or sidearm throwing. In that case, the throwing hand will literally bump into the raised knee. Start this drill with broken movements first. Meaning, turn the body, extend the arms, and FREEZE! Athletes are to throw only on a coach’s verbal, and then also HOLD THE FINISH. Here, coach can check that the glove is still in front of the body (“chest”) and that the throwing arm follows through so forearm is across opposite (raised) knee. Use throwers and receivers, so that all are paying attention at all times.
Quick Defense Catch & Pop 5:50-5:58 8 Minutes
Catch & Pop is a Quick Defense drill to drill the athletic movement of an infielder catching and getting rid of the ball. This movement is used all...Read More
EXECUTION – Athlete receives the baseball, “pops” feet to throwing / power position, and then tosses ball back and and resets to receiving stance (feet outside shoulder, knees bent, glove up – thumbs together). Each athlete receives four Catch & Pop tosses, then rotates. Go through line 3-4 times.
WATER BREAK (5min)
Stations (Groups rotate halfway through block)
6:03-6:13 10 Minutes
EXECUTION – Place four cones in the shape of a square, roughly 10 yards apart. Distribute athletes evenly (minimum number of athletes is 5). Start the baseball at the cone with two athletes. Athletes will follow their toss to encourage movement, rhythm, and athleticism with all movements. After making a throw, player is to reset to an athletic ready position at the next cone or base. Box drills can use tennis balls, safety baseballs, or regular baseballs and can be done with or without gloves.
Home to First
6:13-6:23 10 Minutes
EXECUTION – Line up the kids between two side-by-side cones, or against the fence to first coach up Home-to-First fundamentals: Front Edge – Hit the closest part of the base. This is a race, try to get there first!! Either Foot – Hit the base in rhythm without breaking stride. Break Down, Look Right – Athletically stop the body with short choppy steps, looking to the right for an overthrown baseball. Once repetitions begin, each athlete takes a turn. Start in the batters box with a swing (no bat). Encourage max effort and clean execution of the three keys listed above. Get through the line 2-3 times quickly before moving on to other baserunning drills or wrapping up practice.