WINTER PRIORITIES

(Nov-Jan. In order of importance)

  • Hitting
  • Fielding
  • Catchers Receiving/Blocking.
  • Strength & Athleticism
  • Throwing Routine
  • Pitching

HITTING

  • Swing Decisions: Teach Plan A and Plan 2 approaches.
  • Timing: Ensure hitters are consistently “on time.” Video1. Video2.
  • Pre-Pitch Set-Up: Athletic & balanced starting position with good posture.
  • Swing technique should only be coached for hitters who currently have egregious swings. With that said, here is a great resource.

FIELDING

  • Reps! Reps! And more Reps!
  • Follow the 20/40/40 ratio from the Drill Design Guide.
  • For higher-speed reps, use tennis or foam core balls.

CATCHERS RECEIVING/BLOCKING

  • Reps! Reps! And more Reps!
  • Randomize reps. For example, framing and blocking reps should be mixed/combined to mimic a real game.
  • Pitching machines can come in handy to get higher-speed reps.

STRENGTH & ATHLETICISM

  • Single-leg exercises are easy to scale because body weight is usually more than enough.
  • Rotational core exercises/movements are essential.
  • Windshield wipers or med-ball rotational throws have sport-specific benefits.
  • Move fast in all directions, not just forward and backward. Baseball is a 360° sport. Train accordingly.
  • Arm circles, forward and reverse, make for great shoulder conditioning without needing to make a throw. 25-50 reps forward and 25-50 reverse. Adding 1-2 pounds (plyoballs or dumbbells) to each hand while doing these arm circles can help build up shoulder and arm strength and conditioning. Holding 2-3 baseballs in each hand also adds shoulder strength and endurance.
  • Timed short sprints. 10-20 yards. Make it into a competition with the clock. Start from a baserunning position or a fielder's "ready position".

THROWING

  • 2-3 times per week should be enough at this point in the year.
  • Accuracy is the focus.
  • Mimic throwing motions that happen in games. Making throws from fielding positions, etc.
  • Players' arms/shoulders and bodies should be warmed up before making their first throw.

ON-RAMPING SCHEDULE


Jan 1: Throwing routine - 2 times per week.

Jan 20: Throwing routine - 3 times per week.

Feb 10: Throwing routine - 3-4 days per week, with 1 bullpen (15-20 pitches).

March 1: Throwing routine 4-5 days per week, with 1 bullpen (30 pitches).

March 15: Throwing routine 4-5 days per week, with either 1 bullpen (30-50 pitches) or two bullpens (20-25 pitches each).

End of March: Game ready.






PITCHING DELIVERY

  • "Shadow Pitches"are a good way to rep the pitching delivery without throwing a ball.
  • 10-20 from wind-up (WU) and 10-20 from the stretch.
  • Use a mound/slope if possible, though certainly not required.
  • Bullpen sessions, both their frequency and volume, should start short. For example, 1x per week with 20 or fewer pitches and slowly increase.
  • Flat-ground pitching is a good way to rep the pitching delivery while typically putting less stress on the pitcher's arm.

COACHING PRINCIPLES

  • Prioritize the skills and plays that occur more frequently in games, and coach less of what doesn’t—80/20 Principle.
  • Create training environments that maximize game-like reps while adding a competitive twist when possible.
  • Automate routines. Coach up the routines and systems early and often. Phase out the coaches when possible, giving the players more ownership.
  • Praise players/team often while maintaining high standards of hustle and coachability.
  • Build better, talk less. Focus on creating an optimal and efficient training environment so "the game" can be the ultimate teacher while sprinkling in timely coaching pointers.
  • Eliminate unnecessary injury risks—especially errant swings and throws.

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