Boot Camps from Exercise Technology, Inc.

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1 Boot Camps from Exercise Technology, Inc. Early Elementary Boot Camp Baseball and Softball

2 About the Author: Joe Germaine played Quarterback at Ohio State University where he was a member of 3 Big Ten Championship teams. In 1997, he was awarded Rose Bowl MVP honors after the Buckeyes defeated Arizona State. He set 11 school records for passing during his career. After college, Joe was drafted by the St. Louis Rams in the 4th round of the NFL draft. He was a member of the 1999 Super Bowl Champion Rams team when they defeated the Tennessee Titans. He was a back-up to 2 time NFL MVP Kurt Warner. Joe also spent time with the Kansas City Chiefs and the Cincinnati Bengals. After a 10 year professional football career, Joe began coaching and currently is a head high school football coach as well as runs his own Quarterback training business. COPYWRITE: EXERCISE TECHNOLOGY, INC Version 1.0 May 2011

3 Welcome to XerSports Baseball/Softball Boot Camp for Early Elementary XerSports Boot Camps are designed to make fitness and sports training more fun, engaging, challenging and inclusive than traditional forms of exercise and sports training. Here are a few tips to assist you in understanding and making your interactive Boot Camps successful. Structure with Flexibility Boot Camps are designed to work with both XerTrainer and XerPro interactive target wall systems. XerTrainer offers Trainer mode only, while XerPro offers both Trainer and Performance Mode. XerPro offers significantly more training in lateral movement. Boot Camps are published as 4 session programs, each 45 minutes with a dynamic warm up and two drills. Feel free to mix and match the drills to meet your own needs. Also feel free to add your own exercises to the warm up. Each drill has a specific purpose and numerous skill benefits. Be sure to communicate these to participants prior to the start of each drill. There are three ability level options for each drill beginner, intermediate and advanced. Each drill is repeated three times.: o First is to LEARN the drill and get used to working together as a team. o Second is a PRACTICE run to improve both individually and as a team. o Third is the CHALLENGE to achieve your best score as a team, and to compare your score with the other teams. Number of participants XerSports drills are designed to engage up to eight participants per station. Smaller groups may be advisable to make drills faster and more challenging for higher ability levels. You can also try some of the drill variations to accomplish the same thing. For larger groups, we suggest that people toward the back of the line be involved in some kind of simple physical activity to keep them moving while still rooting for their team (running in place, jumping in place, jumping jacks, pushups, sit ups and more). Additional Tips The equipment list for each drill is per station. You can substitute as desired using equipment you have to complement the ball kit shipped with each XerPro or XerTrainer system. When more than one line is called for and you re using Trainer Mode, be sure to position the lines so they don t run into each other. 3 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

4 Recommended Equipment for XerPro and XerTrainer Your XerPro or XerTrainer is tough, durable and designed to take a beating. However, it is a computer and we need to keep that in mind when it comes to preserving the longevity of the electronics. Here is the recommended equipment list: Air filled regulation athletic balls (tennis, basketball, football, volleyball, soccer ball etc) Rubber practice baseballs, softballs, lacrosse, cricket or T Balls (need to bounce). PassBack Footballs Playground balls of all diameters Beanbags or dead balls for single directional play Swim Noodles or foam bats for striking the targets 2 pound or 1 kilo medicine ball (This is the maximum weight) BOSU balls or other balance devices for standing, sitting or lying Implements for striking the balls (hockey sticks, paddles, bats, rackets etc) Cones to provide barriers or direction The following equipment is supplied with your system when it is purchased. See spec sheets for quantity details. 5" red playground balls 7" yellow playground balls 8.5" blue playground balls 2lb. medicine ball Bean bag set Foam noodles What Equipment NOT to use on your XerPro or XerTrainer Regulation baseball. It will not return properly (because there is no bounce). Over time it will damage the electronic connectors. Regulation lacrosse balls. Over time it may scuff the panels and damage the electronics. Regulation cricket balls. 3 pounds and greater medicine balls for throwing at the system. (OK to use a heavier medicine ball to TOUCH the targets while holding the medicine ball in your hands). Any hard plastic implement such as a stick or bat for hitting targets. Use foam noodles. 4 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

5 XerSports Four Session Boot Camp for Early Elementary BASEBALL AND SOFTBALL Table of Contents Session List Page Session Sport Activities Purpose 8 1 Baseball/ Softball Field Relay Turn Two Increase functional speed and agility and decision making. Improve eye/hand coordination and throw accuracy Baseball/ Softball Ground Balls Up The Middle Improve the soft toss between fielders and making the transition into the throw. Improve eye/hand coordination while fielding ground balls Baseball/ Softball Backhand/Fore hand On The Move Focus on lateral movement while fielding balls. Improve throw accuracy while staying on the move Baseball/ Softball Quick Hands Toss and Field Relay Focus on making accurate throws from multiple spots. Work on teamwork and communication through a multi station relay format. Exercise Technology Inc P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

6 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP FOR EARLY ELEMENTARY SESSIONS SESSION ONE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Field Relay (3 Sets) Increase functional speed and agility and decision making. 00:25 00:40 Turn Two (3 Sets) Improve eye/hand coordination and throw accuracy. SESSION TWO Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Ground Balls (3 Sets) Improve the soft toss between fielders and making the transition into the throw. 00:25 00:40 Up The Middle (3 Sets) Improve eye/hand coordination while fielding ground balls. SESSION THREE Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Backhand/Forehand (3 Sets) Focus on lateral movement while fielding balls. 00:25 00:40 On The Move (3 Sets) Improve throw accuracy while staying on the move. SESSION FOUR Schedule Time Description Purpose 00:00 00:10 Dynamic Warm up Full body warm up for movement. 00:10 00:25 Quick Hands (3 Sets) Focus on making accurate throws from multiple spots. 00:25 00:40 Toss and Field Relay (3 Sets) Work on teamwork and communication through a multistation relay format. 6 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

7 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY DYNAMIC WARM UP Game 4, Level 3 for 4 minutes. Reset as required. Dynamic Warm up To stretch, loosen up and prevent injuries. (10 minutes) Start by forming a line feet from each target station. Each person starts 3-5 seconds apart. Toe Walk: With weight on the balls of the feet, and heels staying off the ground, walk to the target wall and touch any target. High Knees: Return to the starting point by running as you focus on bringing each knee in turn up to waist level. Make sure your arm pump is a waist to shoulder motion. Trunk Twists: Spread out. With a good knee bend, rotate waist to one side then the other in a twisting motion (10 reps). Lateral Shuffles: With a good knee bend and proper torso erectness, shuffle back to the wall and touch a target. Maintain flexion in knees throughout the drill. Focus on a good reach to loosen up the groin. Arm Circles: Return to the starting point with arms straight out to the side, rotating them forward and backward in a circular motion (approx. 10 reps). Jumping Jacks: Spread out again. With feet together and arms to your side, hop so feet come apart landing in a wide stance and the arms raising together over your head, then immediately returning to starting position. Repeat sequence for 15 repetitions. Repeat once, then the start Boot Camp drills. 7 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION ONE DRILL ONE Field Relay 3 Sets Purpose Increase functional speed and agility and decision making.

8 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION ONE DRILL ONE Field Relay 3 Sets Purpose Increase functional speed and agility and decision making. Primary Skills & Benefits Instructions: Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: Indoor Baseball/Softball; 1 Cone (blue dot); Gloves (optional) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 4 3 Beg: 4 3 Int: 4 4 Int: 4 4 Adv: 4 4 Adv: 4 4 Drill 1) Group line starts behind far cone. 2) 1 st in line grabs a ball, runs up and touches target, then rolls ball back to start point. 3) Next in line fields ball at start point and repeats. 8 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION ONE DRILL TWO Turn Two 3 Sets Purpose Improve eye/hand coordination and throw accuracy.

9 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION ONE DRILL TWO Turn Two 3 Sets Purpose Improve eye/hand coordination and throw accuracy. Primary Skills & Benefits Instructions: Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: Indoor Baseball/Softball; 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 1 Beg: 3 1 Int: 3 1 Int: 3 2 Adv: 3 2 Adv: 3 3 Drill 1) Divide team into 2 groups: Catch Line and Toss Line. 2) 1 st player in Toss Line tosses ball underhand to 1 st in Catch Line then goes to end of catch line. 3) Catch Line catches, throws overhand to target, gets rebound, tosses underhand back to next in Toss Line, then goes to end of Toss line. 4) Continue sequence until time is out. 9 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

10 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION ONE SCORES Date Group or Class Field Relay Station 1 Score Station 2 Score Turn Two Station 1 Score Station 2 Score 10 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION TWO DRILL ONE Ground Balls 3 Sets Purpose Improve eye/hand coordination while fielding ground balls.

11 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION TWO DRILL ONE Ground Balls 3 Sets Purpose Improve eye/hand coordination while fielding ground balls. Primary Skills & Benefits Instructions: Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: Indoor Baseball/Softball; 1 Cone (blue dot) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 1 Beg: 3 1 Int: 3 1 Int: 3 2 Adv: 3 2 Adv: 3 3 Drill 1) Line up behind cone. 2) 1 st player in line throws to target then goes to back of line. 3) Next in line fields ball, sets feet and throws to target. 4) Continue rotation until time is out. 11 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION ONE DRILL TWO Up The Middle 3 Sets Purpose Improve the soft toss between fielders and making the transition into the throw.

12 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION ONE DRILL TWO Up The Middle 3 Sets Purpose Improve the soft toss between fielders and making the transition into the throw. Primary Skills & Benefits Instructions: Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: Indoor Baseball/Softball; 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 3 Beg: 3 1 Int: 4 3 Int: 4 3 Adv: 4 4 Adv: 4 4 Drill 1) Divide team into 2 groups: Toss Line and Turn Line. 2) Toss Line will throw to target, field rebound, underhand toss to first in Turn Line and go to end of Turn Line. 3) Turn Line will then move into position, set feet, throw to target, then go to end of Toss Line. 4) Next in Toss Line fields ball, then starts drill again. 12 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

13 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION TWO SCORES Date Group or Class Ground Balls Station 1 Score Station 2 Score Up The Middle Station 1 Score Station 2 Score 13 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION THREE DRILL ONE Backhand/Forehand 3 Sets Purpose Focus on lateral movement while fielding balls.

14 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION THREE DRILL ONE Backhand/Forehand 3 Sets Purpose Focus on lateral movement while fielding balls. Primary Skills & Benefits Instructions: Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: Indoor Baseball/Softball; Ball Gloves (optional) 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 3 Beg: 1 5 Int: 3 3 Int: 3 5 Adv: 3 3 Adv: 3 6 Drill 1) Divide team into 2 groups: Throw Line and Catch Line. 2) Throw Line will throw to target. Catch Line will field ball then throw to next in Throw Line. 3) Players switch lines after they pass or throw the ball. 4) Continue rotation until time is out. 14 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION 3 DRILL TWO On The Move 3 Sets Purpose Improve throw accuracy while staying on the move.

15 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION 3 DRILL TWO On The Move 3 Sets Purpose Improve throw accuracy while staying on the move. Primary Skills & Benefits Instructions: Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: Indoor Baseball/Softball; 2 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 1 Beg: 3 1 Int: 3 3 Int: 3 3 Adv: 3 2 Adv: 3 4 Drill 1) Line up behind cone. 2) First in line starts drill by throwing to 1 st target. 3) 2 nd in line fields ball while on the run and throws to target while on the run. 4) Next in line will field rebound the same way. Always field and throw while moving forward. 5) Go to end of line after throw. 15 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

16 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION THREE SCORES Date Group or Class Backhand/Forehand Station 1 Score Station 2 Score On The Move Station 1 Score Station 2 Score 16 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION FOUR DRILL ONE Quick Hands 3 Sets Purpose Focus on making accurate throws from multiple spots.

17 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION FOUR DRILL ONE Quick Hands 3 Sets Purpose Focus on making accurate throws from multiple spots. Primary Skills & Benefits Instructions: Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: Indoor Baseball/Softball; 4 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 3 Beg: 3 1 Int: 3 3 Int: 3 3 Adv: 3 2 Adv: 3 4 Drill 1) Line up next to Station. 1st in line will face Station with ball on first cone. 2) Toss ball to target and field rebound. Move back to next cone and throw and field ball. 3) Continue sequence through all cones. After last cone, run, roll or throw ball to next in line. 4) Continue rotation until time is out. Variation: For larger groups, reduce to two cones and throws at target. 17 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION FOUR DRILL TWO Toss and Field Relay 3 Sets Purpose Work on teamwork and communication through a multi station relay format.

18 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION FOUR DRILL TWO Toss and Field Relay 3 Sets Purpose Work on teamwork and communication through a multi station relay format. Primary Skills & Benefits Instructions: Conditioning Speed Agility Footwork Tracking Teamwork Throwing Catching Accuracy Power Strength Timing/Rhythm Concentration/Focus Core Strength Hand/Eye Coordination Foot/Eye Coordination EQUIPMENT: Indoor Baseball/Softball; 3 Cones (blue dots) TIME: 240 seconds GAME LEVEL: Trainer Mode: Performance Mode: Beg: 1 1 Beg: 1 1 Int: 4 3 Int: 4 3 Adv: 4 4 Adv: 4 3 Drill 1) Divide team into 3 groups: Toss Line 1, Toss Line 2, and Field Line. 2) Toss Line 1 will start by throwing to target. Run behind drill to end of Toss Line 2 after throw. 3) Field Line will field throw and underhand toss to Toss Line 2. 4) Toss Line 2 will then throw to target. Go to end of Field Line after throw. 5) Field Line will field throw then underhand toss to next in Toss Line 1. Go to end of Toss Line 1. 6) Continue rotation until time is out. 18 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

19 XERSPORTS BASEBALL/SOFTBALL BOOT CAMP EARLY ELEMENTARY SESSION FOUR SCORES Date Group or Class Quick Hands Station 1 Score Station 2 Score Toss and Field Relay Station 1 Score Station 2 Score 19 P age COPYWRITE: EXERCISE TECHNOLOGY INC. 2011

20 Exercise Technology Inc

Boot Camps from Exercise Technology, Inc.

Boot Camps from Exercise Technology, Inc. Late Elementary Fitness Boot Camp www.xergames.com About the Author: Joe Germaine played Quarterback at Ohio State University where he was a member of 3 Big Ten