PRACTICE 3  Focus: Agility, Pitching/Catching, Throwing, Catching, Hitting

 

Agility Warm Up  (10 Min)

 

  • Player starts at bottom left cone with glove tucked and sprints forward

  • Once past the top cone, the player back pedals in the opposite direction

  • Player continues until through all cones

  • Player start at bottom right cone with their glove and shuffles feet athletically until outside bottom right cone

  • Player sprints forward until past top right cone and shuffles left until outside top left cone

  • Player then back pedals to bottom left cone

  • Stationary feeds to a player with no glove
  • Have player get into a proper fielding position and roll balls directly to them so their feet can stay stationary
  • Focus is on getting the player into the proper fielding position and reaching out for the ball with their glove hand palm facing the ball and throwing hand over the glove hand
  • Roll 3 to each and rotate
Throwing  (15 Min)
 
  • Player’s throw to coaches
  • Start with wrist snaps on the knees
    • Glove knee up, throwing hand knee down
    • Throwing arm is at 90 degree
    • Glove hand supports throwing elbow underneath
    • With ball in hand, wrist starts forward, comes back, and forward to snap
    • Arm does not move, just the wrist
  • Throwing from the knee
  • Start with glove shoulder facing target
  • Glove to ear, ball separation behind throwing shoulder, elbow up
  • On the throw, glove is tucked, wrist is snapped, throwing hand finished at opposite pocket
  • Attempt to get the player’s to go from shoulder to shoulder with their throws
  • Throwing from the feet in an athletic position  
  • Utilize same mechanics mentioned above
  • Targets can be used for fun, i.e. Hula Hoops or Buckets
  • Start close and slowly move back.
  • Can add a competition for fun having the players attempt to throw through a hula hoop at various distances starting close and slowly moving back
Agility Competition  (15 Min)
  • Player starts at front left cone with their glove and shuffles laterally to the right in an athletic position
  • Once past the front right cone, the player sprints forward until past the cone ahead
  • Once past, the player shuffles to the left
  • When the player reaches the front of the ladder, they move forward with quick feet stepping one foot in each
  • When player exits the ladder they use the proper footwork to enter the second ladder breaking down into a fielding position and extending the glove to the ball

Catching  (15 Min)

  • Start by having the coaches toss players a tennis ball up close with no glove

    • Have them start in a stationary athletic position with the legs flexed giving a target with both hands out front​

    • Feed them the ball and have them catch it with their glove hand with their throwing hand covering up after the catch

    • Feed them balls from your knee in different areas encouraging the use of their legs working up and down (but still stationary)

    • Have 3-4 lines and feed them 3 balls each and rotate

  • Forehands/Backhands with tennis ball without the glove
    • Coaches start close and lightly underhand toss balls to the various 9 catching zones
    • In a stationary position, player’s move their catching hand to the ball finger tips up/finger tips down
    • The focus isn’t on catching the ball, but to get to the ball the correct way
    • Slowly move back as the players get comfortable with getting to the ball
  • Now with the glove, have the player get athletic by bending at the knees and having the feet outside the shoulders
    • The coach will again feed 3 balls each from a close distance on their knee and rotate
    • The players will give a target using two hands
    • Focus on having them catch the ball finger tips up or finger tips down in a stationary position

Introduce Hitting  (35 Min)

 

  • Have a coach demonstrate the fundamentals displayed in the images step by step while the players are circled around with a bat
    • Player is in an athletic stance
    • Feet positioned straight or slightly inward with weight on the inside
    • Feet are positioned just outside the shoulders with equal weight on each
    • Load and stride into an attacking position
    • Front foot heel plant and back elbow slot
    • To the contact point 
    • Through to extension
    • Finish
  • Tee
    • The player sets up in an athletic stance
    • Feet positioned straight or slightly inward with weight on the inside
    • Feet are positioned just outside the shoulders with equal weight on each
    • Have the player just get to contact for 5-7 reps 
      • At this point, the back foot and belly button should be pointed to the contact point​
      • The back arm should be close to a 90 degree angle
    • Next, have the player get through contact and to extension for 5-7 reps 
      • Have the player focus on making contact with the inside of the ball which forces the knob to the ball
      • At extension, the back shoulder should be underneath the chin which is down ​ 
      • At extension, the barrel of the bat should be facing the pitcher
    • Move the tee to the middle contact point and have the player take a full swing
    • Make necessary adjustments to a player’s swing

Review Pitching (20 Min)

 

  • Have a coach review and demonstrate the proper pitching fundamentals
  • Wrist snaps restraining pitching arm shoulders stay isolated
  • L Drill
    • Glove pointed to target
    • Body is open with glove shoulder facing target
    • Pitching arm is straight up with ball
    • Feet are positioned at a 45 degree angle towards target
    • Back heel starts raised
    • Player takes a small step with the front foot
    • Then the back leg drives towards the target
    • Back knee finished close to front knee
    • Glove arm and pitching arm drive down together
    • Wrist snap to target
  • Knee Arm Circle (Right Handed Pitcher)
    • Right knee is on the ground at a 90 degree angle to the target
    • Left leg is extended to the target
    • Glove and front shoulder are facing target
    • Pitching arm is elevated above and out over the body
    • Player starts by driving the pitching arm down in a circular path
    • The ball is snapped toward the target by the hip

Review Catching

 
  • Have a coach review and demonstrate the proper catching fundamentals
  • Setup/Positioning
    • Feet are shoulder width apart
    • Knees fully bent
    • Back is straight
    • Glove arm is at 90 degree with glove opened towards pitcher
    • Throwing hand is behind back

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