Contact information:

Joe Garbowski (203) 770-2055 [email protected]

Frank Rizzo (203) 948-0788 [email protected]

Kevin Gilroy (203) 948-8783 [email protected]

All Star New Fairfield location (203) 312-0933

All Star Batting Brookfield location (203) 740-8699 [email protected]

Team Rules:

1. If I am not able to make a practice or game then I must contact a coach. We understand that you may have other responsibilities such as school, work and family commitments, but we do want to be notified. A legitimate reason must be supplied. If a legitimate reason is not supplied - a player that misses a game must sit a game; and for every two practices missed they must sit out a game.

2. I am expected to be on time for practice. On time means that I will be on the field in full practice attire, ready for practice 10-15 minutes prior to scheduled practice time.

3. Practice attire: Rangers hat, sweats or baseball pants, Rangers shirt, and cleats. Jewelry is not allowed in games or practice (including athletic performance bracelets/necklaces)

4. I will have a positive attitude toward instruction from the coaches. I will listen and take the advice and instruction from the coaches and try to improve.

5. I will give a maximum effort whenever I step on the field. I understand that anything less than a maximum effort is unacceptable.

6. I will respect other players, coaches, fans and umpires. I will treat all others equally. I will show encouragement toward others.

7. I will treat all equipment respectfully. Throwing of gloves, helmets, hats, bats or any other equipment will not be tolerated. We are to look like a reputable organization.

8. If my parents or myself have any questions or problems regarding practice or game schedules we are to call the coach. If I have concerns about my role on the team it is my responsibility as a player to talk to the coach directly.

9. Player accountability will be monitored by coaches and players. A coach or player holds the right to show concern about a players actions, tardiness, missed signs, etc. At the end of every week these concerns will be reviewed by the team and put up for team discussion for the player’s consequences.

By becoming a member of the Connecticut Rangers Baseball Program your son agrees to abide by the above rules.

Expectations of Parents and Fans in our Program: :

Attend games – Cheer for both your athlete and our team in a positive manner. Do not behave belligerently or arrogantly toward our players, coaches, umpires, and members of opposing teams.

Be positive toward our players. Let them know that they are accomplishing something simply by being part of a team.

Avoid “putting down” coaches or other athletes. We are all a part of one team. Please support our coaches, athletes and team.

Encourage athletes to improve their self-image by believing in themselves.

If you have a concern that you wish to discuss with a coach please try to avoid being impulsive. Approaching a coach on the field before, during or after a game is not a good idea. Sleep on it and then contact one of the coaches.

Be good models for your sons. We want our players to be unified and not in small groups of 3 or 4 players. Parental team unity is expected and encouraged.

By your son becoming a member of the Connecticut Baseball Program you agree to abide by the above rules.

Cut Off Plays

Run Down

The mechanics of a down are quite often neglected. It is our purpose to give you a good understanding of how to handle the run down. Our philosophy is to use the least amount of throws possible to record the out. Lessen the number of throws and you can lessen the chance of making an . There are only two people involved in a and the terminology that is used is the chaser and the receiver.

A. – The Chaser is the player who is going after the runner. He has the ball. B. – The Receiver is the fielder who is waiting to receiver the ball from the chaser.

Guidelines  Keep cushion – you need to be able to read the runner  Adjust to the chaser – Move either inside or outside so the ball is never thrown across a runner.  Move to the ball as you call for it – the verbal cue is NOW  Have hands up ready to receiver the ball from the chaser  Follow your throw Rules to Follow  Avoid in the baseline  Pitcher after pick offs A. 1st base – rotate to 1st base B. 2nd base – rotates to 3rd base C. 3rd base – rotates to home plate  Verbal cue NOW means throw the ball to the receiver  When in doubt get the ball to the fielder at the advancing base. This is automatic when the rundown occurs between third base and home plate  Never Fake a Throw

Base Running Philosophies

 Be aggressive – aggressiveness puts pressure on the defense  Own the base – do not let the defensive player dictate were to attack the bag  1st base leads vs. righties – start lead off of front of base, read front shoulder  1st base leads vs. lefties - Jab step release, read hips  2nd base leads – Less then 2 out lead should be even, 2 out lead should be deep  3rd base leads – 3 step walking lead, end up in a sprinter stride with body facing home plate  If you are picked off ; don’t stop, run, attack the fielders position, and at last second

Active/Dynamic Stretching Part One: Part Two: Part Three: Part four: Skip Inside Walking Calves Jump, Jump, High Knees Steel starts x 2 Skip Outside Walking Quads Jump, Jump, Butt Kicks Triceps stretch Skip Inside High Knees Walking Hamstring Balance Short Stride Back Peddle Shoulder stretch Skip Outside High Knees Walking Externals Long Stride Back Peddle Forearm stretch Skip Arm Swing (in/out) Walking Lunges Tapioca Skip Arm Swing (front/back) Walking Lunges/Elbow Carioca Skip Arm Circles Walking Side Hurdles Step Hops

Pitchers Work

Workout 1 – Bull-pen Day / 30-40 pitches, 10 poles (jog), 6 X 40yrd sprints, Towel drill 10X Workout 2 – Off Day / Light toss , 20min run, arm band work, abdominal routine Workout 3 – Long Toss Day / Long toss progression, 10 poles (sprint/jog/sprint), 3 X 30sec Pick-ups, Towel drill 15X Workout 4 – Short Pen Day / 15-20 40’ pitches, 3 X 30sec balance drill, 10min jog, abdominal routine

Pitchers Light Toss Series 1. One knee drill – 10yrd 50% x 10reps 2. Cement feet drill – 10yrd 50% x 10reps 3. Cement feet pronation drill – 10yrd 50% x 10reps 4. Rock drill – 15yrd 75% x 10reps

Pitchers Long Toss Series 1. One knee drill – 10yrd 50% x 10reps 2. Cement feet drill – 10yrd 50% x 10reps 3. Cement feet pronation drill – 10yrd 50% x 10reps 4. Rock drill – 15yrd 75% x 10reps 5. Hop-hop drill – 20yrd 75% x 10reps 6. Hop-hop drill – 30yrd 80% x 10reps 7. Step and Throw – 40yrd 90% x 10reps 8. Step and Throw – 50yrd 90% x 10reps 9. Step and Throw – 55yrd 100% x 10reps 10. Step and Throw – 40yrd 90% x 5reps 11. Step and Throw – 30yrd 80% x 5reps 12. Step and Throw – 20yrd 75% x 5reps

Pitchers Abdominal Routine 1. 50 X regular crunches (feet up) 2. 20 X in and out 3. 20 X mason twists 4. 30sec. planks 5. 50 X regular crunches (feet up) 6. 20 X in and out 7. 20 X mason twists 8. 30sec. planks

Pitchers Towel Drill Place towel in fingers, place a chair out in front of your landing foot, from the stretch position go through your delivery and try and reach the towel out to the chair. Key points – form is important, chest and chin to target, land in a good fielding position, focus on mechanics

Pitchers Balance Drill From the stretch position lift your front leg to the power position Key points – form is important, stay balanced, keep head on target, back straight, focus on mechanics

Pitchers Pick-up Drill Ground balls side to side at a 10’ distance

Pitchers Short Full Wind-up at 40’ 2 – 75% - opposite side of your throwing arm (concentrate on location not speed) 2 – 75% - same side as your throwing arm (concentrate on location not speed) 3 – Change-ups - same side as your throwing arm (concentrate on location not speed) 3 – Four seem - opposite side of your throwing arm 3 – Curve balls – first to the batter - same side as your throwing arm 3 – Two seem - same side as your throwing arm 2 – Four Seem – same side as your throwing arm

Pitchers Bullpen

Full Wind-up at 40’ 2 – 75% - opposite side of your throwing arm (concentrate on location not speed) 2 – 75% - same side as your throwing arm (concentrate on location not speed) 2 – Change-ups - same side as your throwing arm (concentrate on location not speed) 2 – Four seem - opposite side of your throwing arm 2 – Curve balls – first pitch to the batter - same side as your throwing arm 2 – Two seem - same side as your throwing arm

Full Wind-up at 60’6” 5 – 75% - opposite side of your throwing arm (concentrate on location not speed) 5 – 75% - same side as your throwing arm (concentrate on location not speed) 3 – Change-ups - same side as your throwing arm (concentrate on location not speed) 2 – Four seem - opposite side of your throwing arm 3 – Curve balls – first pitch to the batter - same side as your throwing arm 5 – Two seem - same side as your throwing arm

Stretch – always working on your slide step at 60’6” 3 – 75% - opposite side of your throwing arm (concentrate on location not speed) 3 – 75% - same side as your throwing arm (concentrate on location not speed) 2 – Change-ups - same side as your throwing arm (concentrate on location not speed) 1 – Four seem - opposite side of your throwing arm 2 – Curve balls – first pitch to the batter - same side as your throwing arm 3 – Two seem - same side as your throwing arm

Work actual batters – will call balls and strikes (you should only throw to all batters if your pitch requires you to do so) (go throw the line up again if you need to meet your ) 1st Batter – Small, Slap hitting lefty

2nd Batter – Big, Pull hitting righty

3rd Batter – Big, Gap hitting lefty

4th Batter – Number 7, 8, or 9 in the lineup.

5th Batter – slow hands, slow bat

6th Batter – cannot off-speed

POSITION SPECIFICS

CATCHERS: Framing Form blocking Middle, Left, and Right blocking Side to side drill Break Drill – 2nd – 3rd – 1st Throwing drill – 2nd – 3rd – 1st drill – Right side – Left side Block – Pop up – Throw to 2nd PITCHERS: Full wind up Stretch – Slide steps Pick offs (All 3 Bases) Ground Balls/Bunts to (All 3 Bases) Right Side Grounders (Covering 1st) Squeeze plays Covering Home (Pass Balls) Pick ups OUTFIELDERS: Crow-hop drill (No throwing or catching) Ground ball – play it Ground ball – do or die Fly ball – crow hop drill Fly ball – over the shoulder Fly ball – coming in On the run fly balls left and right Communication fly ball drill MIDDLE INFIELDERS/THIRD BASEMAN Form fielding drill (no glove) Short hop drill - knees Short hop drill - standing Quick hand drill (throwing) play drill (Triangle) Box drill Slow rollers Over the shoulder FIRST BASEMEN Form fielding drill (no glove) Short hop drill - knees Footwork drill Picks drill Flip drill drill Slow rollers drill Over the shoulder drill

Catcher to Pitcher Signs 1 – 2 – 3 – , , etc (4th pitch) Wiggle – Change Up Fist – Pitchout Thumb – Pick off Thumb and Pinkie – Third to First Shake Head – You Shake Swipe Leg – Slide Step Man on Second – Second Sign, 3 signs are given Coach to Signs The sign is always the fist and last sign.  Brim of hat – Fastball  Nose – Curveball  Chin – Slider, Knuckleball, etc (4th pitch)  Ear – Change Up  Shake Head – You Shake  Swipe Leg – Slide Step Location 1 – Inside 2 – Outside 3 – Up & In 4 – Low & Away Pick Off Signs  Any infielder can call a pick off by pulling on the front of their jersey.  All pick offs are timed – the pitcher comes set, counts 1-1000 and then the play starts Catcher Pick Offs Cover the chest with the glove, both the catcher and the infielder. Middle Signs to Hand is put behind the back to help outfielders adjust.  Fist – Fastball  Open Hand – Off speed Bunt Rotation Signs  Play 1 – Auto (see attached) o Timed sign – third basemen – says “Auto” and touches top of hat  Play 2 – Regular (3B-hold, SS-2B, 2B-1B, 1B charge, P-3rd base side) -or- Regular timed (see attached) o Timed sign – third basemen – says “Regular” and touches brim of hat  Play 3 – Crash (1B-charge, 2B-1B, SS-3B, 3B charge, P-straight in) -or- Crash timed (see attached) o Timed sign – third basemen – says “Crash” and swipes chest 1st and 3rd Plays  Wrist– Eat it  Elbow – Throw through – player covering the base comes through the ball if he hears “4” Offensive Signs *First sign in the ODD *Last sign in the EVEN innings Steal – Sleeve  On a Left handed pitcher – Same as a regular steal and then – 1 first move; 2 on the way home  1st and 3rd with 2 outs – Peek in on 4th or 5th step, if the ball is in the air get in a run down – Brim of hat, runner peeks on 3rd step Bunt – Belt  For a hit – Belt to a fist Delayed Steal – Down one leg Suicide – Ear  Return from batter – left ear flap of helmet  Return from runner - right ear flap of helmet Double Squeeze – both ears – return signs are the same Leave Early – Down both legs Take – Double fist Swing away – fist First and Third Fake Squeeze Steal – heel of foot Back of the hat – Fake bunt and steal third Two Hands across the Belt – Fake Bunt

Connecticut Rangers Nutrition Guideline Fueling for Performance . Hydration Guidelines  Drink about 8-16 ounces of fluid 2 hours before a game, practice, or workout.  Drink about 4-8 ounces of fluid 15 minutes before a game, practice, or workout to maximize absorption without urination.  Drink about 4-8 ounces of fluid every 15-20 minutes during competition and training.  Drink at least 16 ounces of fluid after exercise. During extreme hot weather workouts, weigh in, before and after exercise and consume 16-24 ounces of fluid for every pound lost during exercise.  Drink at least 8 ounces of fluid at every meal and between any two meals  Avoid any beverage that contains caffeine or alcohol, since they may contribute to further dehydration  Drink carbohydrate-containing sport beverages to enhance performance and delay fatigue in games and practices.  Water is always a good choice!

Dos and Don’ts for Pregame Eating Do  Eat your last meal 3-4 hours before game time  Eat a pregame meal that includes a selection from the following: sandwiches, pancakes, fruit, pasta, and bagels.  Eat something familiar, this is not a time to experiment.  Drink plenty of water, especially in hot and humid weather.

Don’t  Eat heavy foods like meats, gravies, sauces, and cheese at the pregame meal.  Drink soft drinks an hour or less before game time.  Play hungry. Hunger pains are distracting.  Eat candy bars, cookies, or sugary foods and hour or less before game time.

Dos and Don’ts of Eating During Games Do  Drink fluids routinely (every time you leave the or come in from the field)  Eat small amounts of foods containing easily digestible carbohydrates, such as half a bagel or half a sports bar.

Don’t  Try any food or drink that you haven’t tried during practice.  Ignore the symptoms of dehydration (primarily thirst).

Postgame Refueling Ideally, try to eat within 15 minutes to 2 hours after a game, the longer you wait to refuel, the less value you will get out of the meal. This is difficult to do sometimes because of lack of appetite, drinking carbohydrate-containing sports drink can help with this. The best postgame foods are those that contain a balance of carbohydrates and protein. Two good examples are a turkey sandwich on whole wheat and a replacement shake.

Examples of Pregame Meals  1 hour or less before competition: 1 piece of fresh fruit or sports bar and 12 ounces of sports drink.  2-3 hours before competition: 1 piece of fresh fruit and 16 ounces of sports drink, along with 1 bagel or English muffin, or an 8 ounce container of low fat yogurt or 1 sports bar.  3-4 hours before competition: 1 piece of fresh fruit and 24 ounces of sports drink, along with one of the following, bagel, baked potato, cereal with low-fat milk or yogurt, sandwich with peanut butter or lean meat with low-fat cheese, or spaghetti with tomato sauce.