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 2approaches.
Pre-Pitch Set-Up: Athletic &balancedstarting position with good posture.
Swing technique should only be coached for hitters who currently have egregious swings. With that said, here is agreat 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 wipersormed-ball rotational throwshave 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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