Weekly Practice Plan

10/24/2019

In the previous weeks of the blog, we progressed from designing an effective warm up in different team settings, to designing an entire practice plan for several team settings... So now it would only be right to design an entire week's practice plan. From over a dozen years in college baseball at the D1 & D2 levels, here's what we've got as the best way to get everything done in a week.

Weekly Practice Plan

Monday - Intrasquad

Tuesday - Off

Wednesday - Offensive Focus

Thursday - Intrasquad

Friday - Defensive Focus

Saturday - Offensive Focus

Sunday - Off


PItchers

17 pitchers split into their respective groups:

1-2- Hurt/ Rehab group- this group will be on their doctors prescribed rehab program thus not on the other pitcher's schedule

3-4- Onboard group- this group will be the pitchers getting back from a long summer or who are on late stage rehab. This phase will mimic what the pitchers who are throwing live currently did the cycle before during individual groups.

5-10- Velocity group- this group will be throwing live one day a week. However, their average fastball velocity is not 88mph or faster thus their main focus other than throwing live will be developing velocity. Pitchers 5-6 will be projected as starters.

11-12- Command group- this group will be throwing live one day a week. However, they either have an average fastball velocity of 88+ with subpar command, and above average offspeed pitches. Or their command is so poor that they are not serviceable to throw live on a day to day basis. Pitcher 11 will be projected as a starter.

13-14- pitch design group- this group will be throwing live one day a week. They have an average fastball velocity above 88mph, as well as serviceable command, or will be a match up guy such as a submarine guy who pitches with heavy offspeed. This group is often the most advanced group in the field. Pitcher 13 will be projected as a starter.

15-17- this group is a two-way group meaning they will be throwing live one day a week. Their workload must be managed and this is the main priority for them.


Group 1 Pitchers (Monday Live) 7

8/9/10/12/15/16/17

Group 2 Pitchers (Thursday Live) 6

5/6/7/11/13/14


Group 1- This group projects as bullpen guys

Monday - All pitchers will throw one live inning, with a total body lift following

Tuesday - All pitchers off

Wednesday - Tempo runs for conditioning/ two ways excluded

8-10- Short Box to retain feel for breaking pitches

12- modified long toss and optional flat ground

15-17- Light catch to give two-way guys arms a break

Thursday - All pitchers total body lift following

8-10- Mound velocity day of some sort

12- High intent command work (differential command)

15-17- modified long toss with short box

Friday - Tempo runs for conditioning/ two ways excluded

8-10- Light catch

12- light catch

15-17- Long toss and throwing during defensive practice

Saturday - All pitchers total body lift following

8-10- Long toss

12- Medium intent command work (differential command)

15-17 light catch to give arms a break

Sunday - All pitchers off


Group 2- This group projects as starters and match up guys

Monday - All pitchers total body lift following

5/6/11/13- Projected starters will throw two innings

7- Left handed match up guy will throw one inning

14- Submarine guy will throw one inning

Tuesday - All pitchers

Wednesday - tempo runs for conditioning

5-7- Short box to retain feel for breaking pitches

11- modified long toss and optional flat ground

13-14- modified long toss and optional flat ground

Thursday - all pitchers total body lift following

5-7- Velo day

11- high intent command work

13-14- high intent rapsodo bullpen

Friday - all pitchers light catch, tempo runs conditioning

Saturday - all pitchers total body lift following

5-7- long toss

11- moderate intent command work

13-14- moderate intent pitch design


Positional Players

  • 18 positional players: Two teams for intrasquad, can rotate players throughout fall.

    • 8 infielders

    • 6 outfielders

    • 4 catchers

During individual defense time, players will work with their respective positions. During offensive time, hitters will have individually assigned drill work for their own needs. This allows for flexibility in grouping; each player knows their assigned work, and will get it in regardless of what his group is doing. The practice plan allows time for this designated "patterning, feel, constraint, and drill" work. During that time, each player has their own specific work to be done. AKA each player will complete individualized work during this time.

We plan one day of defensive focused team practice - this is the day we have scheduled time for team defense. On the two offensive focused days, we have time scheduled for individual defense work. We chose this plan because with two intersquads, plenty of team defense will be practiced (cuts and relays, bunts, 1st and 3rd, etc). Therefore, the practice time outside of intersquad should be more geared towards positional defensive skill work and offensive production.

To see the full, individual day plans, click here. A brief overview is described below.


Monday - Intraquad + Abbreviated High Intent Total Body lift

  • Typical team warm up

  • Abbreviated Cage work to get ready for game (loosely individualized)

  • Throwing warm up and throwing program

  • Play ball!

  • Hitting & Throwing Recover

Tuesday - Off day

  • Players are encouraged to do something active outside of baseball: go for a hike, do yoga, etc.

Wednesday - Offensive Focus + High intent Total Body Lift w/ speed development

  • Typical team warm up

  • Team on field BP (four groups): (A) Feels / Constraints and Flips, (B) Cage Development Using Rapsodo Hitting/ Hittrax, © On Field BP, (D) Baserunning

    • Station A is highly individualized

    • Station B will be focused on the inverse of on field BP (Onfield BP is challenge, Station B will be set up as an execution day)

    • On field BP will have a challenge or goal outcome (offset machine work or runners in scoring position)

  • Individual D: players separated into position, work on the individual skills required

  • HItting & Throwing Recovery

Thursday - Intrasquad

  • Same as Monday

Friday - Defensive Focus + High intent Total Body Lift w/ speed development

  • Typical Team warm up

  • Extended Throwing warm up & program (plyo throws and throwing program individualized to all positions and individuals)

  • Brief indy D

  • Team D

  • Movement based cage work (highly individualized)

  • HItting & Throwing Recovery

Saturday - Offensive Focus + Light Intent Volume Total Body LIft

  • Same as Wednesday

Sunday - Off day

  • Same as Tuesday.