Week A - Day 5
15U & Up - Remote Practice
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Ready to Work?
Before we jump in, you need to grab a few things:
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Water Bottle
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Bat / Batting Gloves
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Tee
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Net / Backstop
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Bucket of Balls
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Glove
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Intense Focus
1.Stretch
Dynamic Stretching
Use the program from Winter Workouts or follow this video. Stretch with Intent and Purpose. To unluck your power and speed, you need to be warmed up and ready to go!
2.Hit
Tee Work - Overview
Our tee workout is designed to help hitters stay consistent with their mechanics while implementing a strong mental approach each swing. Too many unnecessary drills are out there that takes a hitter away from his comfortable hitting stance and mechanics. This disrupts the consistency a hitter needs to become complete. Our design has our hitters swinging from their stance, no eyewash, no unnecessary movements. the hitter will get his work in while using his stance and mechanics he will use in a game.
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FIRST TIME THROUGH USE A WOOD BAT. SECOND TIME THROUGH USE YOUR METAL GAME BAT
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FOR LEFTIES THINK OPPOSITE AS TO WHAT IS LISTED.
Tee Work - Overview
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SET 1-Middle pitch (Normal belt height tee) 15 swings taking the ball up the middle.The focus on this task- Keeping front side on the pitch and hands inside the ball.Result we want- low liner up the middle.
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SET 2-High Tee drill (middle pitch, set tee high) 15 swings taking the ball up the middle.
The focus on this drill- controlling the barrel to stay “up” in the first part of the swing while staying above and inside the ball with the hand-path.
Result we want- high to low line drive up the middle (right center/left center is also fine)
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SET 3-Inside pitch drill (set tee in front and in, belt high)
15 swings.
The focus- staying inside the ball and letting the location of the pitch pull the ball for you, don’t force it.
Result we want- left center gap (not dead pull).
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SET 4-Outside pitch drill (set tee away and slightly deeper in zone then the middle pitch, belt high)
15 swings.
Focus- keeping stride straight as front side stays on the pitch, then controlling hands to stay inside the ball.
Result we want- right center gap.
Mindset
Keep your focus on why you are doing this. What is your intention? What are you looking to correct or repeat. We are looking for quality over quantity. Visualize yourself in a game situation and get into a rhythmn.
3.Throw
Throwing
Warm-up Throw - Standard progression used during winter practices. Extend to long toss then work back in. Step towards your target, work your glove side with hands above ve your shoulders, power your lower half through the throw, engage your push off leg consistently.
4.Infield
InField Reps
On Knee proper technique ground ball progression. Best with partner, if no partner use a wall
Step 1 - NO GLOVE - Forehand - 20 Reps, Direct/Front 20 Reps, Backhand. 20 Reps
Step 2 - GLOVE - Forehand - 20 Reps, Direct/Front 20 Reps, Backhand. 20 Reps
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Infield Reps - Part 2
Infield: Standing- Athletic position rolls working on prep step- 10 direct, 10 Glove side, 10 back hand and 10 direct Then go to FUNGO if possible. If you can, do this at SS and make throws to first base
REVIEW video below
5.Outfield
Outfield Field Reps
On Knee proper technique - fly ball progression. Best with partner, if no partner toss in the air
Step 1 - NO GLOVE - Forehand - 20 Reps, Direct/Front 20 Reps, Backhand. 20 Reps
Step 2 - GLOVE - Forehand - 20 Reps, Direct/Front 20 Reps, Backhand. 20 Reps
Outfield Reps - Part 2
Outfield: Standing- Athletic position rolls working on prep step- 10 direct, 10 Glove side, 10 backhand and 10 direct
Then go to FUNGO if possible. If you can, do this in CF and make throws to second base
REVIEW video below