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    MVP Baseball School Home Training Plan

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    robert185461
    The document provides a home practice plan for baseball players with separate schedules for infielders, outfielders, catchers, and pitchers. It includes recommended drills and exercises for each day of the week focusing on throwing, fielding, hitting, strength training, and conditioning. Throwing programs are outlined for short toss and long toss days with guidelines on distance, effort level, and drills. A sample conditioning program is also included.

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    © All Rights Reserved
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    MVP Baseball School Home Training Plan

    Uploaded by

    robert185461
    51 views9 pages
    The document provides a home practice plan for baseball players with separate schedules for infielders, outfielders, catchers, and pitchers. It includes recommended drills and exercises for each day of the week focusing on throwing, fielding, hitting, strength training, and conditioning. Throwing programs are outlined for short toss and long toss days with guidelines on distance, effort level, and drills. A sample conditioning program is also included.

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    deportes

    Original Title

    MVP-Baseball-School-Home-Training-Plan

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    The document provides a home practice plan for baseball players with separate schedules for infielders, outfielders, catchers, and pitchers. It includes recommended drills and exercises for each day of the week focusing on throwing, fielding, hitting, strength training, and conditioning. Throwing programs are outlined for short toss and long toss days with guidelines on distance, effort level, and drills. A sample conditioning program is also included.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    51 views9 pages

    MVP Baseball School Home Training Plan

    Uploaded by

    robert185461
    The document provides a home practice plan for baseball players with separate schedules for infielders, outfielders, catchers, and pitchers. It includes recommended drills and exercises for each day of the week focusing on throwing, fielding, hitting, strength training, and conditioning. Throwing programs are outlined for short toss and long toss days with guidelines on distance, effort level, and drills. A sample conditioning program is also included.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 9

    MVP Baseball School Home Practice Plan

    Infielders - Alone/With Parent

    MON TUE WED THU FRI SAT

    Rest Short Toss Long Toss Rest Short Toss Long Toss

    (See Throwing (See Throwing (See Throwing (See Throwing


    Program) Program) Program) Program)

    Fielding Fielding Fielding Fielding Fielding Fielding


    Push
    Ladder Drill Forehand Cone Self-Short Hop Through/Funnel Dry Ball Drills Choose Your
    Drill Drill Hands Own Drill
    Progression

    Hitting Hitting Hitting Hitting Hitting Hitting


    Pick One: Pick One: Pick One: Pick One: Pick One: Pick One:

    Balance Balance Balance Balance Balance Balance


    Direction Direction Direction Direction Direction Direction
    Quickness Quickness Quickness Quickness Quickness Quickness
    Vision Vision Vision Vision Vision Vision

    Strength Conditioning Strength Conditioning Strength Conditioning


    Training Program Training Program Training Program
    Outfielders

    MON TUE WED THU FRI SAT

    Rest Short Toss Long Toss Rest Short Toss Long Toss

    (See Throwing (See Throwing (See (See Throwing


    Program) Program) Throwing Program)
    Program)

    Fielding Fielding Fielding Fielding Fielding Fielding


    - Ground Ball in - QB Drill - Line/Gap - Ground Ball in - QB Drill - Line/Gap
    Place Footwork Place Footwork
    - Circle Up - Circle Up
    - Ground Ball - Diving Drill - Ground Ball - Diving Drill
    Play Thru - QB Drill Bad Play Thru - QB Drill Bad
    Read - Ball At Fence Read - Ball At Fence
    - Do or Die - Do or Die

    Hitting Hitting Hitting Hitting Hitting Hitting


    Pick One: Pick One: Pick One: Pick One: Pick One: Pick One:

    Balance Balance Balance Balance Balance Balance


    Direction Direction Direction Direction Direction Direction
    Quickness Quickness Quickness Quickness Quickness Quickness
    Vision Vision Vision Vision Vision Vision

    Strength Conditioning Strength Training Conditioning Strength Conditioning


    Training Program Program Training Program
    Catchers

    MON TUE WED THU FRI SAT

    Rest Short Toss Long Toss Rest Short Toss Long Toss

    (See (See Throwing (See Throwing (See Throwing


    Throwing Program) Program) Program)
    Program)

    Fielding Fielding Fielding Fielding Fielding Fielding


    - Framing - Blocking - Catcher Pop - Framing - Blocking - Catcher Pop
    Up Up
    - Glove-Hand - Pass Ball - Glove-Hand - Pass Ball
    Transfer - Live Throw to Transfer - Live Throw to
    - Bunt Field Bases - Bunt Field Bases
    - 1st, 2nd, 3rd Footwork - 1st, 2nd, 3rd Footwork
    Throw - Tag Technique Throw Footwork - Tag Technique
    Footwork

    Hitting Hitting Hitting Hitting Hitting Hitting


    Pick One: Pick One: Pick One: Pick One: Pick One: Pick One:

    Balance Balance Balance Balance Balance Balance


    Direction Direction Direction Direction Direction Direction
    Quickness Quickness Quickness Quickness Quickness Quickness
    Vision Vision Vision Vision Vision Vision

    Strength Conditioning Strength Training Conditioning Strength Conditioning


    Training Program Program Training Program
    Pitchers

    MON TUE WED THU FRI SAT

    Rest Short Toss Long Toss Rest Short Toss Long Toss

    (See Throwing (See (See (See Throwing


    Program) Throwing Throwing Program)
    Program) Program)

    Fielding Fielding Fielding Fielding Fielding Fielding


    PFP Drills PFP Drills PFP Drills PFP Drills PFP Drills PFP Drills

    Band Work Band Work Band Work Band Work Band Work Band Work

    Strength Conditioning Strength Conditioning Strength Conditioning


    Training Program Training Program Training Program
    Throwing Program

    Short Toss Day


    Short Toss days are submaximal effort days, meaning throws should be 75-85 percent.
    The goal here is to get the arm in shape to throw after a long period of time off. Think of
    it like running a marathon. When training for a marathon, you start slow, running a
    greater distance each time you go out to run. We are building our arm strength up.

    Everything below is contingent upon HOW YOU FEEL. If the arm feels good, continue
    to throw and get into positional throwing by the end. If the arm begins to fatigue, SHUT
    IT DOWN. There is no point in pushing through fatigue. This is where injuries occur.

    Time: 15-25 minutes

    Distance: Start at 5 yards and gradually move back until you reach 30 yards
    (MAXIMUM 30 Yards)

    POSITIONAL THROWS

    Infielders Outfielders Catchers

    Fielding Ground Ball Ground Ball Play Thru It Throw to 1st

    Throw on the Run Fly Ball Throw to 2nd

    Double Play Turn at 2nd Line/Gap Footwork Throw to 3rd

    Relay Throws Bunt Coverage Throws


    LONG TOSS DAY
    Long Toss days are going to be Maximal effort days. The goal here is to increase arm
    strength by increasing the distance of our throws. DO NOT BEGIN LONG TOSS UNTIL
    YOU”VE HAD AT LEAST ONE WEEK OF SHORT TOSS DAYS.

    There are two phases of the Long Toss Day:

    1) Going Out Phase - During this phase we want to focus on getting as much air
    under the ball on ALL of our throws (even at 15 yards). The arc of the ball should
    be in the form of a rainbow.

    Continue to gradually increase the distance until you CAN’T get the ball there in
    the air. Again, throw the ball as high as you can. Once you have reached your
    maximum distance, it is time for the second phase, Coming In Phase.

    2) Coming In Phase: Once you have reached maximum distance, for example, 80
    yards, come in at 10 yard increments of 6-8 throws. These throws should be on a
    direct line to your partner. It does not matter if it takes 20+ hops. We are working
    on the acceleration phase of the throw. Continue to come in until you reach the
    20 yard line. At the 20 yard line, continue to throw as many maximum effort
    throws as you can until fatigued (Usually the ball starts to sink down or is not as
    hard). Once fatigued, you are DONE!

    Example:
    80 Yards: 6-8 Throws
    70 Yards: 6-8 Throws
    60 Yards: 6-8 Throws
    …….
    30 Yards: 6-8 Throws
    20 Yards: As many until fatigued

    *IMPORTANT - If you are fatigued prior to getting to 20 yards...STOP!!!


    Conditioning Program

    Dynamic Warm Up

    Jog to Backpedal - 20 Yards x 2

    10 Yards of Exercise then Jog 10 Yards

    Walking Knee Hug


    Quad Pull
    Toe Touch
    Figure 4
    Lateral Lunge
    Frankensteins

    20 Yards Each
    Pogo Jumps
    Pogo Jumps for Height
    Forward Skip
    Backward Skip
    Sideways Skip
    Skip for Distance

    *Every Conditioning Day pick one option from sprinting section AND one option
    from Plyometric Section
    Plyometrics

    Beginner Option 1 Option 2

    Drop to Base X 5 Broad Jump X 10 Reps Heidens 3-4 Sets X 8-12


    (Rest :20 Between Reps) each Leg
    (1-2 min Rest between
    Sets)

    Drop - Hold - Jump X 5 3 Consecutive Broad Jumps X 6 Lateral Tuck Jump 3-4
    Reps Sets X 20 Jumps
    (Rest :45 Between Reps) (1-2 min Rest between
    Sets)

    Drop - Jump x 5 5 Consecutive Broad Jumps X 4 Scissor Jumps 3-4 Sets X


    Reps 10-20 Jumps
    (Rest 1:00 Between Reps) (1-2 min Rest between
    Sets)

    Drop - Jump - Jump x 5

    Sprints

    Pick One for ALL SPRINTS: Standing, Push Up, Half Kneeling

    Option 1 Option 2 Option 3


    10 Yard Sprints X 6-10 10 Yard Sprints X 8-12 10 Yard Sprints X 8-12
    Reps Reps Reps
    (Rest :30 Between Sprints) (Rest :30 Between Sprints) (Rest :30 Between Sprints)

    30 Yard Sprints X 3-5 Reps 60 Yard Sprints X 3-5 Reps Flying Sprints X 6-8 Runs
    (Rest :45-1:00 Between (Rest 1:00-2:00 Between
    Sprints) Sprints) Jog 15-20 Yards, gradually
    building up speed, get to
    top speed, maintain for
    40-60 Yards

    (Rest 2:00-3:00 Between


    Sprints)
    Strength Training
    Mobility
    Cats/Camels x 10
    Hip Circles x 10 each
    T-Spine x 10 each
    Hamstring x 10 each
    Calf Raises x 15

    Core
    *Objective here is to create as much tension in the whole body as possible.
    Squeeze every muscle

    Plank x :30 - 1:00


    Side Plank x :30 - 1:00 each side
    Glute Bridge Hold x :30 - 1:00
    Split Squat Hold x :30 - 1:00 each leg
    Rotational Stability x :10 Hold each side x 5 - 8 Reps

    Strength
    *Objective is to have slow and controlled movements. Going too fast won’t let the
    muscles work as long. Full range of motion is the key.

    3-5 Rounds of Each


    Reverse Lunge x 20+ Reps each leg
    Push Ups x 15+ Reps
    Glute Bridge/Single Leg Glute Bridge x 20+ Reps
    Lateral Bear Crawl x 3 Right/Left x 5 Total
    Banded Row (If you have bands) x 15+ Reps

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