Week 2 - League Athletics
Lexington Little League Practice Plans: AA
Week 2 WARM UP AND STRETCH 20 MIN SET UP: PLACE 3 CONES IN A LINE PARALLEL TO THE INFIELD 5, 10 AND 30 YDS FROM THE FOUL LINE. ALSO PLACE 4 CONES ALONG THE FOUL LINE, 5-6 PACES APART TO MARK WHERE THE LINES SHOULD BE.
Dynamic Warm up 1.
2.
3.
Jog to center field and back to the foul line, line players up on foul line in single file approximately 3 players deep. (example for a team of 12, 4 lines 3 deep) 10 yds a. High Knee b. Butt Kick c. Side Shuffle d. Karioka e. Backward run 5 yds a. Forward lunge with opposite arm reach b. Backward lunge return c. Forward lunge with a torso twist d. Backward lunge with torso twist return e. Lateral lunge with rotation (forward and returning)
Lower body static stretches 1. 2. 3. 4. 5. 6.
Hamstring pulls x 5 ea Groin pushes x 5 ea Quad mobility x 5 ea Bridges x 10 ea Abdominal push up Calf stretch
Upper body static stretches 1. 2. 3. 4. 5. 6.
Over/Under arm swings High to low arm swings Low to high arm swings Scap/deltoid pulls x 5 ea Tricep pulls x 5 ea Forearms
Stretching Circle in the outfield
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Lexington Little League Practice Plans: AA AGILITY ROUTINE 10 MIN SERPENTINE RUN This drill has 4 progressions that players will run through, each is highlighted below in the proper order.
A
B
C
D
SET UP: Place cones in two parallel rows in a staggered formation. 8 paces between each cone and between the rows.
PROGRESSION Players should run as fast as they can through each drill while maintaining proper form. A. SERPENTINE: Run around the outside of each cone maintaining as straight a line possible from cone to cone. B. PLANT AND CUT: Run to the inside of each cone planting the outside foot to change direction. C. FORWARD RUN/BACKWARD RUN: Run to the inside of each cone planting to redirect into a backward run toward the next cone in the progression. (Plant the right foot when running to the left, and the left foot when running to the right). D. DROP STEP AND SPIN: Run to the outside of each cone, plant the right foot and drop the left foot back to re-direct toward the next cone in the progression.
(ASSISTANT COACH CAN SET UP CONES FOR THE THROWING PROGRAM DURING THE AGILITY)
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Lexington Little League Practice Plans: AA THROWING PROGRESSION 10 MIN SET UP: PLACE BASEBALLS ON THE FOUL LINE ABOUT 5-6 PACES APART TO DESIGNATE WHERE PLAYERS WILL PAIR UP. PLACE CONES IN A LINE PARALELL TO THE INFIELD 10, 15, 20, 25, AND 30 PACES FROM THE FOUL LINE TO DESIGNATE THE DISTANCE FOR EACH DRILL. THROWING PROGRESSION VERBAL CUES – “SET”, “SEPARATE”, “THROW” DRILL PROGRESSION: A. ONE KNEE DRILL: (10 yds) With the throwing side knee down and glove side leg up with the foot pointed at the target players will start in the set position with a 4 seam grip. Separate and throw on command. B. SHAK DRILL: (15 yds) Players will get into a ready position with their glove side pointed at their target. Come set with a 4 seam grip, separate and throw on command. The back foot should pivot, but remain on the ground with no follow through. C. RIGHT LEFT THROW: (25 yds) Players will begin facing their partners. Step to the target with the throwing side foot, then with the glove side foot, separating the hands as they do so. Complete the throw in succession without stopping.
(WATER BREAK)
ONE KNEE
SHAK
3
Lexington Little League Practice Plans: AA DEFENSE 30 MIN DEFENSE ROTATIONS SET UP: 3 GROUPS 3 COACHES. PLACE 10 BASEBALLS BEHIND SHORTSTOP, 10 BEHIND 2ND BASEMAN AND 10 BY HOME PLATE. PLACE 5 CONES IN LEFTFIELD IN A CIRCLE ABOUT 16 PACES IN DIAMETER. 10 MIN ROTATIONS OUTFIELD HALF CIRCLE: Player starts in the center of the cone circle in the ready position. The coach will flip/toss fly balls to each cone in sequence so that players may work on catching various fly balls in the outfield. 2. GROUND BALLS: Players start at shortstop in the ready position. Coaches will roll/hit ground balls which the fielders will field and throw back to the coach. 3. DROP STEPS/OUTFIELD CATCHES: Players will line up in LF and field fly balls hit or thrown by the coach at second base. The drill should focus on balls hit over fielders heads, but may be adjusted based on ability level. 1.
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Lexington Little League Practice Plans: AA OFFENSE 20 MIN
BATTING PRACTICE
SET UP: 2 GROUPS OF 6 PLAYERS. ONE EMPTY BUCKET AT 2ND BASE TO COLLECT BATTED BALLS AND ONE FULL BUCKET AT THE PITCHERS MOUND. PLACE A SCREEN IN FRONT OF THE PITCHER WHEN AVAILABLE. 10 MIN ROTATIONS 1. GROUP ONE: Fields any ball hit into the outfield. Should throw the balls in to the coach at second base. Rotate to the infield. 2. GROUP TWO: One hitter at a time will hit from the plate. Each hitter will take 8 swings then rotate back to the bench. When additional coaches are available split hitters into two groups of three at the bench. One group may hit off a tee while the other group hits at the plate. Once all hitters have hit, rotate to the outfield.
*Assistant coaches may hit balls into the defense in-between pitches to keep the attention of the players in the field.
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Lexington Little League Practice Plans: AA SIMULATED T GAME 20 MIN
SIM. GAME
SET UP: 2 GROUPS OF 6 PLAYERS. POSITION DEFENSE IN ALL POSITIONS EXCLUDING PITCHER, CATCHER AND FIRST BASE. HAVE A COACH PLAY FIRST AND PLAY A 3 INNING SIM GAME STOPPING PLAY TO DISCUSS SITUATIONS. OFFENSE WILL HIT AROUND THE ORDER THEN TEAMS WILL SWITCH. 20 MIN
The goal for the time is 3 innings or 20 minutes, be sure to take the time to emphasize correct game play taking the time to explain any play not executed correctly.
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Week 2 WARM UP AND STRETCH 20 MIN SET UP: PLACE 3 CONES IN A LINE PARALLEL TO THE INFIELD 5, 10 AND 30 YDS FROM THE FOUL LINE. ALSO PLACE 4 CONES ALONG THE FOUL LINE, 5-6 PACES APART TO MARK WHERE THE LINES SHOULD BE.
Dynamic Warm up 1.
2.
3.
Jog to center field and back to the foul line, line players up on foul line in single file approximately 3 players deep. (example for a team of 12, 4 lines 3 deep) 10 yds a. High Knee b. Butt Kick c. Side Shuffle d. Karioka e. Backward run 5 yds a. Forward lunge with opposite arm reach b. Backward lunge return c. Forward lunge with a torso twist d. Backward lunge with torso twist return e. Lateral lunge with rotation (forward and returning)
Lower body static stretches 1. 2. 3. 4. 5. 6.
Hamstring pulls x 5 ea Groin pushes x 5 ea Quad mobility x 5 ea Bridges x 10 ea Abdominal push up Calf stretch
Upper body static stretches 1. 2. 3. 4. 5. 6.
Over/Under arm swings High to low arm swings Low to high arm swings Scap/deltoid pulls x 5 ea Tricep pulls x 5 ea Forearms
Stretching Circle in the outfield
1
Lexington Little League Practice Plans: AA AGILITY ROUTINE 10 MIN SERPENTINE RUN This drill has 4 progressions that players will run through, each is highlighted below in the proper order.
A
B
C
D
SET UP: Place cones in two parallel rows in a staggered formation. 8 paces between each cone and between the rows.
PROGRESSION Players should run as fast as they can through each drill while maintaining proper form. A. SERPENTINE: Run around the outside of each cone maintaining as straight a line possible from cone to cone. B. PLANT AND CUT: Run to the inside of each cone planting the outside foot to change direction. C. FORWARD RUN/BACKWARD RUN: Run to the inside of each cone planting to redirect into a backward run toward the next cone in the progression. (Plant the right foot when running to the left, and the left foot when running to the right). D. DROP STEP AND SPIN: Run to the outside of each cone, plant the right foot and drop the left foot back to re-direct toward the next cone in the progression.
(ASSISTANT COACH CAN SET UP CONES FOR THE THROWING PROGRAM DURING THE AGILITY)
2
Lexington Little League Practice Plans: AA THROWING PROGRESSION 10 MIN SET UP: PLACE BASEBALLS ON THE FOUL LINE ABOUT 5-6 PACES APART TO DESIGNATE WHERE PLAYERS WILL PAIR UP. PLACE CONES IN A LINE PARALELL TO THE INFIELD 10, 15, 20, 25, AND 30 PACES FROM THE FOUL LINE TO DESIGNATE THE DISTANCE FOR EACH DRILL. THROWING PROGRESSION VERBAL CUES – “SET”, “SEPARATE”, “THROW” DRILL PROGRESSION: A. ONE KNEE DRILL: (10 yds) With the throwing side knee down and glove side leg up with the foot pointed at the target players will start in the set position with a 4 seam grip. Separate and throw on command. B. SHAK DRILL: (15 yds) Players will get into a ready position with their glove side pointed at their target. Come set with a 4 seam grip, separate and throw on command. The back foot should pivot, but remain on the ground with no follow through. C. RIGHT LEFT THROW: (25 yds) Players will begin facing their partners. Step to the target with the throwing side foot, then with the glove side foot, separating the hands as they do so. Complete the throw in succession without stopping.
(WATER BREAK)
ONE KNEE
SHAK
3
Lexington Little League Practice Plans: AA DEFENSE 30 MIN DEFENSE ROTATIONS SET UP: 3 GROUPS 3 COACHES. PLACE 10 BASEBALLS BEHIND SHORTSTOP, 10 BEHIND 2ND BASEMAN AND 10 BY HOME PLATE. PLACE 5 CONES IN LEFTFIELD IN A CIRCLE ABOUT 16 PACES IN DIAMETER. 10 MIN ROTATIONS OUTFIELD HALF CIRCLE: Player starts in the center of the cone circle in the ready position. The coach will flip/toss fly balls to each cone in sequence so that players may work on catching various fly balls in the outfield. 2. GROUND BALLS: Players start at shortstop in the ready position. Coaches will roll/hit ground balls which the fielders will field and throw back to the coach. 3. DROP STEPS/OUTFIELD CATCHES: Players will line up in LF and field fly balls hit or thrown by the coach at second base. The drill should focus on balls hit over fielders heads, but may be adjusted based on ability level. 1.
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Lexington Little League Practice Plans: AA OFFENSE 20 MIN
BATTING PRACTICE
SET UP: 2 GROUPS OF 6 PLAYERS. ONE EMPTY BUCKET AT 2ND BASE TO COLLECT BATTED BALLS AND ONE FULL BUCKET AT THE PITCHERS MOUND. PLACE A SCREEN IN FRONT OF THE PITCHER WHEN AVAILABLE. 10 MIN ROTATIONS 1. GROUP ONE: Fields any ball hit into the outfield. Should throw the balls in to the coach at second base. Rotate to the infield. 2. GROUP TWO: One hitter at a time will hit from the plate. Each hitter will take 8 swings then rotate back to the bench. When additional coaches are available split hitters into two groups of three at the bench. One group may hit off a tee while the other group hits at the plate. Once all hitters have hit, rotate to the outfield.
*Assistant coaches may hit balls into the defense in-between pitches to keep the attention of the players in the field.
5
Lexington Little League Practice Plans: AA SIMULATED T GAME 20 MIN
SIM. GAME
SET UP: 2 GROUPS OF 6 PLAYERS. POSITION DEFENSE IN ALL POSITIONS EXCLUDING PITCHER, CATCHER AND FIRST BASE. HAVE A COACH PLAY FIRST AND PLAY A 3 INNING SIM GAME STOPPING PLAY TO DISCUSS SITUATIONS. OFFENSE WILL HIT AROUND THE ORDER THEN TEAMS WILL SWITCH. 20 MIN
The goal for the time is 3 innings or 20 minutes, be sure to take the time to emphasize correct game play taking the time to explain any play not executed correctly.
6
