SPEED & AGILITY TRAINING

Transcription

1 SPEED & AGILITY TRAINING COACH PIERCE IN SOME SMALL WAY I WILL IMPROVE ON YESTERDAY TODAY

2 About The Program Speed and Agility is a very important aspect of becoming not only an elite athlete, but also plays an important role in taking your baseball skills to the next level. That s what these workouts are trying to accomplishment. This workout focuses on Baseball and Baseball only. We have decided to take these core workouts out to the environment that is conducive to a baseball players atmosphere. This means in the heat working out on grass and dirt, and more importantly using the movements specifically used by ball players where ball players use them! Players will be asked to come to these workouts just as they would a baseball practice/game. Shorts are allowed, but all players need to be in Spikes and bring gloves. A fair number of the drills (Ladders, Cones, Dots) will include a baseball being thrown to them after the drill. Each player will be instructed to go through the drills with the same movements as they play their position. For example: during the cones infielders will work on staying low with their gloves down and will field a ground ball after completing the cone footwork. Outfielders on the other hand will go through the drills in a higher position and be asked to field a pop fly after completion. All players will also be asked to come to training with a Med Ball (you pick the size), Rollie, and a wooden broom stick. Getting better at baseball doesn t stop with swinging a bat in the cage and throwing the baseball on the field. The best get better by improving the things the other guy doesn t think about. BE THAT PLAYER!!

3 PRACTICE PLAN Dates and Times June 6 th thru July 13 h (12 Workouts) Every Mon & Wednesday 9.00am 11.00am Due to Slider Spring Training the first workout will be held on Tuesday May 31 st All players are asked to come 30mins Early on Day 1 for a pre camp 60 time 2 HOUR ROUTINE 10 min Stretch 12 (5min) Stations with 1 min Breaks Cones ( 3 Stations) Dot Map Ladder Hurdles Shuttle Run Sprints (60s) Reaction Drills Med Ball Chase Resistance Running Tire Flip/Rope Pull 20 min Core Work Out 20 min Throwing Exercise Program 10 min Cool Down Stretch

4 COST AND PAYMENT 12 Workout Package $170 / $15 per Session 6 Workout Package $120 / $20 per Session Per Session $25 Single Day Payment Options TO RESERVE A SPOT PLEASE SUBMIT PAYMENT PRIOR TO May 28. Max 50 players! Credit Card Via Pay Pal at Cash or Checks Payable to: Matt Pierce Hopson Meadows Drive Richmond TX 77406

5 DOT DRILLS PROGRAM LADDER HURDLES CONE DRILLS Water SHUTTLE RESISTENCE RUN 60 S MED BALL CHASE REACTION TIRE FLIP

6 CONE DRILLS SPRINT SHUFFLE BOX (REVERSE) SHUFFLE SHUFFLES BACKWARDS SPRINT/TURN/SPRINT BACK SHUFFLE SPRINT/BACK/SPRINT/BACK SHUFFLE/SPRINT/SHUFFLE/SPRINT

7 DOTS ONE FOOT HOP (L/R) TWO FOOT HOPS HOPSCOTH

8 LADDER DRILLS

9 HURDLES JUMPS L/R/BOTH SHUFFLE SKI

10 SHUTTLE RUN TIMED SPRINT SHUTTLE TIME SHUFFLE SHUTTLE

11 60 S SPRINT SPRINTS

12 REACTIONS PLAYER TAKES BASE RUNNING LEAD OF 1B. COACH DROPS BOUNING BALL AND PLAYER MUST RETRIEVE BEFORE 2 ND BOUNCE. EXTEND TO AS FAR AS POSSIBLE!

13 MED BALL CHASE BASERUNNING CHASE *PLAYER TAKES BASE RUNNING STANCE. UNDERHAND TOSSES BALL AND CHASE. REPEAT FOR 4 TOSSES. BATTER CHASE *PLAYER TAKES APPROACH IN THE BOX. PUSHES THE BALL FORWARD AND CHASE. REPEAT FOR 4 TOSSES

14 RESISTENCE RUN 2 PLAYERS CONNECT WITH BUNGIE. FRONT PLAYER SPRINT FORWARD WHILE BACK PLAYER HOLDS BUNGIE. WHEN PLAYER 1 REACHES MAX DISTANCE BACK PLAYER SPRINT FORWARD TOWARDS HIM RELEASING THE TENSION. SWITCH.

15 STRENGTH TRAINING Lumber Jack Chop Wood Lunge Squat Throw Over Head Throws Tire Flips Chest Toss Backs Over Head Toss Backs Toss Ups Side - Side Toss Up Side - Side Chest Toss Leg Raise

16 SPEED & AGILITY TRAINING COACH PIERCE IN SOME SMALL WAY I WILL IMPROVE ON YESTERDAY TODAY Speed and Agility is a very important aspect of becoming not only an elite athlete, but also plays an important role in taking your baseball skills to the next level. That s what these workouts are trying to accomplishment. This workout focuses on Baseball and Baseball only. We have decided to take these core workouts out to the environment that is conducive to a baseball players atmosphere. This means in the heat working out on grass and dirt, and more importantly using the movements specifically used by ball players where ball players use them! Players will be asked to come to these workouts just as they would a baseball practice/game. Shorts are allowed, but all players need to be in Spikes and bring gloves. A fair number of the drills (Ladders, Cones, Dots) will include a baseball being thrown to them after the drill. Each player will be instructed to go through the drills with the same movements as they play their position. For example: during the cones infielders will work on staying low with their gloves down and will field a ground ball after completing the cone footwork. Outfielders on the other hand will go through the drills in a higher position and be asked to field a pop fly after completion. All players will also be asked to come to training with a Med Ball (you pick the size) and a Resistance Band. Getting better at baseball doesn t stop with swinging a bat in the cage and throwing the baseball on the field. The best get better by improving the things the other guy doesn t think about. Dates and Times May 31st thru July 7th (12 Workouts) Every Mon & Wed 9am 11am All players are asked to come 30mins Early on Day 1 for a pre camp 60 time Location: GSL Fields 10 min Stretch 12 (5min) Stations Cones ( 3 Stations) Dot Map Ladder Hurdles Shuttle Run Sprints (60s) Reaction Drills Med Ball Chase Resistance Running Tire Flip Throwing Enhancement Program 20 min Core Work Out 10 min Cool Down Stretch BE THAT PLAYER!! FOR MORE INFORMATION & SIGN UP CONTACT COACH PIERCE Pierce.Matt.C@Gmail.com CELL : REGISTRAION AND WAIVERS WILL BE WORKOUTS Cost & Payment Options 12 Workout Package $170 / $15 per Session 6 Workout Package $120 / $20 per Session Per Session $25 Single Day Payment Options TO RESERVE A SPOT PLEASE SUBMIT PAYMENT PRIOR TO May 28. Max 50 players! Credit Card Via Pay Pal at Cash or Checks Payable to: Matt Pierce Hopson Meadows Drive Richmond TX 77406