City High. Baseball. Feet, Hands, Arm Offseason Training Manual

Transcription

1 City High Baseball Feet, Hands, Arm Offseason Training Manual

2 Great Athletes Train 75% of the Time on Their Own Recommended Equipment o Bat & Consider a wood bat for training purposes o Jump Rope o Champro Infield Training Paddle (Infielders) o Fast Hands Training Glove o Jagger J Band o Oates Training Sock o Cones o Agility Ladder o Athletic Tape OFF SEASON ARM CARE Jaeger Band Exercise Sheet Mirror drills - can be done at home. Hang a piece of string down the middle of the mirror. - Work on follow through with your head finishing in line with the string Towel Drills - use a chair back, an old rag and have your glove on - place the chair at the furthest distance that you can reach it with the towel - balance on your plant leg, tuck your glove to your chest and work extension out front by attempting to hit the back of the chair without losing balance. It is also important that those players who will be going to showcases continue to run long distance along with the sprint work. I would say 6-8 poles daily or 20 minute jog. OFF SEASON INFIELD DRILLS Nate Trosky infield training and infield mental training: Nate Trosky Instructional Videos 1. 6 tool player a. Goal: Don't take pitches off (the grinder) i. Present ii. On time iii. Focused iv. One pitch at a time

3 b. Approach: Situation dictates and changes pitch to pitch (BSHSA) c. Mind set (challenge on each pitch) i. In ii. Back iii. Lateral iv. Bullet d. Attitude: Making plays - unconscious The do! (Not the past or frustration) Simplify the mental game! 2. Unpredictable infield Training 3. Arm Slot MUST Follow on Twitter: Tucker MUST WATCH VIDEOS: Marcus Semien s Shortstop Position Training Routine (worst to one of the best MLB SS) Speedy Transfers Catchers and infielders alike Infield Ladder Drills Practice Routine Guideline (Be CREATIVE HOWEVER) ***Much of this can be done indoors. Focus is on the glove and short foot work. Short fungos will be very useful indoors.*** 1. Bare Hand (2 Minutes) 1. On Knees i. Straight On ii. Backhand iii. In Stance 1. Straight On 2. Backhand iv. Short Hops v. Side to Side Shuffle Drill (See Extreme Infield Drill Video Above) 2. Glove i. Knees a. Rolls i. Straight On ii. Backhand b. Fungo s i. Short Hops 1. Straight On

4 2. Backhand 3. Straight on Back Hand (See: Marcus Semien s Shortstop Position Training Routine) ii. In Stance a. Rolls i. Straight On ii. Backhand b. Short Hops i. Straight On ii. Open Left Foot (See Extreme Infield Drill Video Above) iii. Open Right Foot (See Extreme Infield Drill Video Above) c. Working Around the ball with Cones i. Stationary Ball ii. Rolling it at the 3 rd Cone SEE VIDEO FOR THOSE WHO HAVE NOT WORKED AROUND THE BALL (1 set is fine) d. QUICK Catch i. Straight on with quick feet ii. Four Position Arm Slot Catch 1. Straight On Feet Immobile 2. Throwing Shoulder Facing 3. Glove Side Facing Lower Slot 4. Back Side facing LOW SLOT 3. Paddles & Mini Glove (3 Minutes) i. Rolls ii. Fungos iii. Catch iv. Double Play Feeds 4. Fungos: i. Straight On, Left, Right ii. Slow Rollers 1. Outside Glove Side Foot 2. Inside Glove Side Foot with throwing foot dragging behind 3. Bare hand 4. Scattered balls on ground (Run up pick and throw with ball on ground NOT moving iii. Jeter Drills iv. INFchatter Backhand Drills

5 5. 4 Corners i. Start Close 1. Bare Hand & Paddles ii. Expand out 1. Gloves 6. Double Plays i. Flip & Follow ii. Feeds & Turns iii. 3 Spot Rapid Fire rolls with bucket at the end. 7. Shallow Outfield - Pop Ups i. Drop step, run and catch over the shoulder drills 8. Trosky Ladder Drills 9. 9 Spot Reaction Training (Partner makes you move up, back, left, right, etc..) 10. Trosky Backhand Drills 11. Trosky Towel Drills Emphasis 1. Moving the feet i. Throwing ii. Through the Ball iii. Important when playing catch to work on feet iv. Teach to trust hands including using the backhand effectively v. Prepare for where the ball is going to go 2. Funnel the Ball 3. Fielding with one hand is OK. 4. Practice being loose and athletic. See MAJOR LEAGUE INFIELDERS!!! 5. Have Fun with it!!!!

6 AGILITY DRILLS ONE-LEGGED SQUATS THESE ARE PERFORMED ON A BOX. ON YOUR RIGHT LEG PERFORM 5 TO 6 REPETIONS OF SQUATS, MAKE SURE THAT YOUR ARE SITTING BACK AT THE HIP (NOT BENDING AT YOUR BACK) AS FAR DOWN AS YOU CAN GO WITHOUT YOUR HEAL COMING UP. REPEAT WITH LEFT LEG reps V- HOPS WITH BOTH FEET TOGETHER, JUMP FROM SIDE TO SIDE FROM THE BOTTOM OF THE V TO THE TOP hops SPEED TAPS STARTING WITH YOUR RIGHT FOOT ON 12in BOX, ALTERNATE YOUR FEET WHILE TAPPING THE TOP OF THE BOX, SWINGING YOUR ARMS AT 90 DEGREES, WATCHING IN A MIRRIOR CHECKING YOUR FORM. As many as you can get in 20 sec. 1 min rest repeat, try to beat your first score. AGILITY LADDER SEQUENCE CONSISTS OF FOOT FIRE, TWO FOOT HOP, ONE FOOT HOP(R, L), HOP-SCOTCH, HOP-SCOTCH WHILE ALTERNATING LEGS, 3-STEP, LATERAL STEP, FORWARD-N-BACK HOP, IN-AND-OUT, FOOT FIRE. Full speed Check out: Agility Ladder Drills for Elite Performance 2. Trosky Infield Ladder Drills JUMP ROPE JUMP ON YOUR TOES, USE YOUR ANKLES 5 SETS OF.30 SECONDS 1. JUMPING WITH BOTH FEET TOGETHER MOVING THEM SIDE TO SIDE 2. JUMPING WITH RIGHT FOOT ONLY 3. JUMPING WITH LEFT FOOT ONLY 4. JUMPING WITH BOTH FEET AS FAST AS POSSIBLE 5. ALTERNATE FEET AS FAST AS POSSIBLE

7 SHUFFLES SET UP TWO CONE 10 YDS APART, IN AN ATHLETIC POSITION MOVE LATERALLY BACK-N-FORTH BETWEEN THE CONES FOR.30 SECONDS. DO THREE SETS. V-RUNS DRAW A LARGE V ON THE GROUND, THE ENDS OF THE V SHOULD BE TEN YDS APART. START AT THE POINT, SPRINT FORWARD TO ONE SIDE AND BACK-PEDDLE TO THE POINT, IN ONE FLUID MOTION YOU SHOULD ACCELERATE TO THE NEXT END. REPEAT BACK-PEDDLE TO POINT. CONTINUE FOR.30 SECONDS. CONCENTRATE ON WORKING YOUR HIPS. 2-3 sets of 30 sec. PRO-AGILITY BEGIN BY STRADDLING THE CENTER LINE WITH RIGHT HAND ON LINE.(GOING RIGHT). SPRINT 5 YARDS AND TOUCH THE LINE. CHANGE DIRECTION AND SPRINT 10 YARDS AND TOUCH THE LINE. CHANGE DIRECTION AND SPRINT THROUGH THE CENTER LINE. WHEN YOU GO LEFT, START WITH YOUR LEFT HAND ON THE CENTER LINE. FOR VARIETY THIS DRILL CAN BE EXECUTED IN A SHUFFLE MOTION INSTEAD OF RUNNING. POOR TIME = SEC GOOD TIME = SEC GREAT TIME = 4.4 OR BELOW

8 CONE PATTERNS & POSITION SPECIFIC DRILLS SEE PAGES WITH SPEED AGILTIY PATTERNS, DOT DRILLS. BEING DEDICATED TO WORKING ON YOUR AGILITY AND REACTION TIME IS ESSENTIAL TO BECOMING A BETTER DEFENSIVE PLAYER! 3 CONE AGILITY DRILLS: A. SPRINT, PLANT SPRINT BACK TO START, SPRINT TO 3 RD CONE, AROUND, SPRINT TO START. B. SPRINT, AROUND, SPRINT, AROUND, SPRINT C. SPRINT, SPRINT, SPRINT D. SHUFFLE, SPRINT, SPRINT E. SPRINT, BACKPEDAL, SPRINT F. SPRINT, BACKPEDAL, SHUFFLE G. SHUFFLE, SPRINT, BACKPEDAL H. SPRINT, SPRINT, BACKPEDAL I. BACKPEDAL, SPRINT, BACKPEDAL J. BACKPEDAL, SHUFFLE, SPRINT K. SPRINT, BACKPEDAL, SPRINT, BACKPEDAL L. BACKPEDAL, SPRINT, BACKPEDAL, SPRINT

9 FORM RUNNING In the Off-season we will incorporate form-running drills into our program. The main priority of the Offseason running program is not to stress a high level of conditioning. To utilize our time wisely, we will work on some of our weakness. Becoming more economical (efficient) while you are running, the implementation of form-running drills are required to work on running mechanics. Running is broken down into two parts, Stride Length and Stride Frequency. Stride length is the distance between footground contacts and stride frequency is the amount of foot-ground contacts (turnover) in a given distance. Both complement each other and both are equally important. Learning to maximize running mechanics will allow an athlete to cover greater distances in less time, meaning you re more efficient, THUS YOU ARE FASTER! ARM SWING KEEP YOUR ELBOWS AT A 90-DEGREE ANGLE AND SWING YOUR ARMS FROM THE SHOULDER. SWING YOUR ARMS FRONT TO BACK, NOT SIDE TO SIDE. THIS WILL KEEP YOU RUNNING IN A STRAIGHT LINE, FROM POINT A TO POINT B. NOT FROM POINT A TO POINT B TO POINT C, IN A ZIGZAG. KEEP YOUR ARMS TIGHT TO YOUR BODY. WHEN THE ARMS OPEN UP, THEY SLOW DOWN. FOCAL POINT KEEP YOUR EYES ON THE HORIZONTAL PLANE, AS IF CONVERSING WITH SOMEONE YOUR OWN HEIGHT, LOOKING THEM IN THE EYES. THE HEAD WEIGHS MORE THAN OTHER BODY PARTS, SO WHERE THE EYES GO, THE HEAD GOES. WHERE THE HEAD GOES, THE BODY GOES. AVOID AN UPWARD OR DOWNWARD HEAD TILT. A DOWNWARD HEAD TILT COULD CAUSE YOU TO RUN INTO THE GROUND. STRIDE LENGTH BRING YOUR KNEES UP TO 90 DEGREES AND EXTEND YOUR LOWER LEG. RETURN YOUR LEG UNDERNEATH YOURSELF A HALF OF FOOT LENGTH IN FRONT OF THE OTHER. HAVING YOUR LEGS MOVE IN A CYCLIC FASHION ALLOWS YOU TO MOVE ABOUT THE HIP WHERE YOU ARE MORE POWERFUL (MORE EFFCIENT) THAN WHEN YOU MOVE ABOUT THE KNEE. STRIDE FREQUENCY BRING YOUR KNEE UP TO 90 DEGREES AND FORCEFULLY SEND IT BACK TO THE GROUND AND FAST AS YOU CAN. THIS WILL DECREASE YOUR FLIGHT TIME AND ALLOW YOU TO ACCELERATE MORE OFTEN. ANKLING KEEPING YOUR LEGS AS STRAIGHT AS POSSIBLE, TRY TO PROPEL YOURSELF BY JUST MOVING WITH YOUR ANKLES. IT SHOULD BE AS IT YOU WERE WEARING FLIPPERS. PUSHING OFF AT YOUR TOES. TRY TO KEEP YOUR TOES POINTING AT YOUR SHINS. THIS WILL MAKE FOR CORRECT ALIGNMENT OF THE HIP, KNEE AND ANKLE AND ALLOW PROPER GROUND CONTACT POSITION.

10 FORM RUNNING: CONTINUED BUTT KICKS AS YOU MOVE FORWARD DOWN FIELD TRY TO SCRAPE THE GROUND UNDER YOU AND BRING YOUR HEALS UP TO MAKE CONTACT WITH YOUR BUTT. YOUR KNEES SHOULD REMAIN POINTED DOWN TO THE GROUND AND THERE SHOULD BE NO FLEXION OF THE HIP. Executing proper running mechanics is essential for basetball players since the majority of the time you are running. As stated earlier, when you are running more efficiently, you are covering greater distances in less time, you are faster. When dealing with running economy, proper mechanics will allow you to cover greater distances expending less energy. This is why it is very important lose any loose motion and run with proper biomechanics. It will allow you to run faster, for longer periods of time, expending less energy, which means you are playing at higher level and Fatiguing at a slower rate. Giving you the competitive edge over your opponent.