Special Training
Tuesday, 03 January 2012 13:39 Last Updated on Tuesday, 03 January 2012 13:53
Running the Practice
Implementing Field Practices
Pre-Season Conditioning
Running the Practice
Practice time is precious, so you'll want to make the most of it. Here are some tips for running efficient and successful practices:
- Get to practice early and insist that your players arrive on time.
- Share responsibilities with another coach (and other helpers if necessary). This will give players more individual attention and help keep them active and involved.
- Keep drills and other activities brief ( i.e. 5-10 minutes each).
- Provide as many contacts with the ball as possible - throwing, receiving, fielding and hitting. In a game, players may only get four or five chances at bat or to field a ball. They must get many more contacts in practice to improve.
- Do the more demanding skills and drills early in the practice.
- Continually challenge players by increasing the difficulty of the drills once they have mastered easier ones.
- Treat all players equally and emphasize positive feedback. Try to talk to every player individually at every practice.
Include the following elements in every practice:
Warm-up - Easy run or warm-up activity followed by slow stretching will prepare players for the more demanding activities that follow.
Throwing and Receiving - Spend some time each session on developing throwing form and accuracy as well as arm strength.
Defensive skills - Practise all defensive skills used in a game on a regular basis. These include moving to the ball, fielding ground balls, and catching pop-ups.
Batting Practice - To run this part of practice efficiently, have players rotate through a series of stations. These could include hitting off a batting tee, soft toss, and "live" batting practice (with the coach pitching from a distance of 8 to 9 metres from the batter).
Base running - Use races and relays to improve running technique. Players should practise running from home to first, and from base to base. Strategies like tagging up and advancing can also be practised. Some elements of base running can also be included in batting practice.
Cool-Down - Conclude the practice with stretching and easy running to bring the player's heart rate and body temperature back toward normal resting levels.
Implementing Field Practices
A typical fielding practice routine consists of the following:
- Outfield Routine: Ground balls are hit to outfielders in areas that will require throws to second, third and home in a game situation. For example:
- Throws to Second: hit balls to the left fielder near the foul line - hit balls to the centre fielder in left or right centre hit balls to the right fielder near the foul line
- Throws to third: hit balls to the left or right of the left fielder - hit balls straight at the centre and right fielder
- Throws to Home: hit balls in front of all outfielders (that they have to charge) - also hit fly balls to them. The cut-off men are always in position during these rounds. Following this, the outfielders go to centre field to practise catching fly balls hit to them by an assistant coach or pitcher.
Infield Routine: This drill simulates the skills required of infielders during game conditions.
Assign players to the infield position (except pitcher). Starting with the third baseman, the coach hits a ground ball which is fielded and thrown to first base and then to the catcher. This sequence is repeated with the other positions. The ball hit to the first baseman is thrown to third base and then the catcher. The coach then repeats the entire sequence hitting to the infielder's left and right. After the first baseman's turn, the catcher is rolled the ball near the third base line (first round), then towards the mound (second round), and then near the first base line (third round). Each time the catcher must run up, field the ball and throw to first base. Following this, the coach hits in rounds to execute double plays (i.e. 5-4-3, 6-4-3, etc.) using the same rotational format. The coach then hits pop-ups, fair and foul. Objective is to have the proper player calling for and making the catch. The infielder then throws to first base, except for the first baseman who throws to third. Next, the coach hits balls to the infielder's left and right and directly at them with all throws to home for plays at the plate. Coaches should have three or four balls on hand to ensure a fast flowing drill. The conclusion of this activity during a practice session should consist of a short meeting. This meeting includes comments on the practice and/or information about the next game or practice, as well as providing the opportunity for players to ask questions and give input.
Pre-Season Conditioning
Indoor Workouts
Most coaches in Canada should consider indoor practice sessions because of inclement weather conditions. General conditioning of all muscles through calisthenics, running and throwing, can be accomplished indoors. Space limitations can be overcome by using stations when conducting drills. Divide your squad in small groups, one to each station with a rotational system where each group can go from station to station.
Conditioning Circuit: Comprised of 3 stations: A wind sprints, B calisthenics and C pick-ups.
Hitting Circuit: Comprised of 4 stations: A hip rotation and stride drills, B pepper drill , C screen drill and D batting tee drill. The coach must ensure that each of the last two drills do not have balls being hit into the other circuit stations by having the players hit balls into exercise mats. Note: for indoor practices rubber practice balls should be used.
Throwing and Receiving Drills: Refer to the throwing and receiving drills to decide which drills you should incorporate into each station.
Running: Running should be done after the practice session. One or two laps around the gymnasium is enough at the beginning of the practice.
Calisthenics and Stretching: This warm-up should be followed by an exercise program of calisthenics and stretching exercises that condition all parts of the body:
Neck: The head should be rotated slowly in a circular manner; clock-wise and counter-clock-wise.
Shoulders: The arms should be swung in a circular motion, forwards and backwards.
Trunk: Place hands on hips and twist the torso while in a bending position, clock-wise and counter clock-wise.
Legs: (hamstring) Stand erect, cross one foot over the other, with the heel of the crossed foot up. This will keep the pelvis straight as the player slowly reaches to the ground. Repeat six times. Switch leg positions and repeat. (Groin)Spread legs as far as possible with the heel of the forward leg on the ground and the toe of the back leg on the ground. Slowly bob the pelvis towards the ground six times. Switch legs and repeat.
The coach should try and come up with a balanced mixture of exercises, making sure that all parts of the body are properly stretched and warmed up.
