Practice Plan 1
Team Name
Conroy – Astros
Location
Cherry Knolls #1
Date
06/12/2019
Start Time
5:30
End Time
6:48
EARLY ACTIVITY DRILL STARTS AT 5:30 (BELOW GOLD)
PRACTICE STARTS AT 5:30 (BELOW BLACK)
~ 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
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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%
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
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Glove – Glove arm extends (“Reach”) and then finishes in front of the chest (“Chest” or “Sheild”) Throwing Arm – Throwing arm extends (“Cobra”) and then follows through (“Opposite Knee”) Hold Finish – Look for “Shield” & “Opposite Knee”
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
Notes:
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.
Stations (Groups rotate halfway through block)
Box Drills
5:58-6:08 
10 Minutes
5:58-6:08 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. Movements include: Catch & Throw Left – Simple catch play. Compete for # of clean throws in a row or in a certain amount of time. Catch & Throw Right – Involve the reverse pivot footwork to turn the “wrong way” and deliver the throw. Ground Balls – Field, separate, shuffle… then roll a ground ball to the next cone. Underhand Flip / Left – Stiff wrist, leave it high, toss a knuckleball. Underhand Flip / Right – Crossover with left foot to begin. Reverse Pivot / Right – Start from fielding triangle position. Backhand Flip – Throw the ‘C’, thumb under baseball. GB / Flip / GB / Flip – Left vs Across – Mix up the drill and create more realistic reps. Mix it up
WATER BREAK (5min)
In an attempt to keep this segment simple, BP Reps: Soft Toss is a station where a coach uses soft toss to get swings... and maybe even teach something!...Read More
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