Portland Baseball Club
Portland Baseball Club Fall Ball Workouts Week 3 - 14U-18U Indoor Practice First 45 Minutes Hitting - 8 minutes per group station Drillset 1 - Tee Stations - 1 - Wedges, 2 - Preset back foot, 3 - Open hips, 4 - Shuffles, 5 - Bands on the back knee Drillset 2 - Front Toss - 1 - Wedges, 2 - Open hips, 3 - Jump backs, 4 - Band on back knee Focus on back foot turn to allow the back side to work through the swing Second 30 Minutes Throwing - Arm Care Program Introduction Drillset 1 - 10 Toes, Step & Throw, QB Long Toss Drillset 2 - Reverse Throws, Pivot Picks, Rocker Throws Drillset 3 - Waiter Walks, Toss Ups, Band Series, Wrist Weight Scoops Learn components of our arm care program that builds a stronger and healthier arm for better recovery and increased velocity Third 15 Minutes Outfield - Pro Step Footwork for do or die plays Drill 1- Preset walkthrough - throwing foot forward, ball in glove, bring glove to throwing shoulder and step with glove side foot, step behind with throwing foot and throw Drill 2 - Rolled balls with a throw - Get low on approach and stay through the throw. Fol- low through towards target Learn the improved outfield throwing technique that puts the body in a better position to throw runners out. It’s faster than a traditional crow hop and is used by majoirty of MLBers Outdoor Practice 60 Minutes to Game Base Running - 3 groups with a coach hitting fungo and a coach at 3B box Time - 15 Total Home to first - peak 3-5 steps in, front of the base, break down inside line 1st to 3rd - Lead off 1st, ball in front make your
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