2017

GBN FEEDER

COACHES CLINIC

BASEBALL SYSTEM

“THE SPARTAN WAY”

PITCHING – THE SPARTAN WAY

DAILY THROWING PROGRAM

PHASE 1 – FORM-UP

Targets – Left Hip / Belly Button / Right Hip

Grips – Four-Seam / Change-Up / Two-Seam Fastball

1. FLIPS @ 10 feet • ten toes • hand break and pause • check front arm and back arm • rotate baseball and flip to partner PURPOSE: BALL RELEASE

2. NO STEP @ 20 feet • ten toes • equal and opposite • elbow down / glove up • chest moves forward towards glove PURPOSE: STABILIZE

3. ROCKER DRILL @ 40 feet • stride position • rock onto backside • full back hip rotation • front shoulder completely closed • throw baseball to partner from equal and opposite PURPOSE: TORQUE

4. WIDE BASE @ 60 feet • spread feet apart uncomfortably wide • set hands in stretch position • hand break and throw • follow through PURPOSE: RELEASE POINT

PHASE 2 – WARM-UP

Targets – Left Shoulder / Nose / Right Shoulder

Grips – Four-Seam Fastball / Change-Up / Two-Seam Fastball

5. Leg Lift Series @ 80 feet A. Step behind leg left B. Crossover leg lift C. Feet together leg lift

6. STEP BEHIND @ 120 feet • RHP – step behind with right foot / stride with left foot / throw • LHP – step behind with left foot / stride with right foot / throw

7. CHANGE-UPS @ 70 feet (alternate with )

8. BREAKING BALLS @ 50 feet (alternate with fastballs)

PHASE 3 – POSITION SPECIFIC THROWS

9. PICKOFFS • 1st base • 2nd base

10. PITCHOUTS • right-handed batter • left-handed batter

PITCHING – THE SPARTAN WAY

BALANCE DRILLS

BALANCE DRILLS – BALANCE BEAM

1. ROCKER DRILL (1 set of 6 repetitions) • begin with legs in stride position • begin with upper body in equal and opposite position • rock back and then work in a straight line towards your target

2. TWO TOUCHES AND THROW (1 set of 6 repetitions) • begin in stretch position • reach first balance position and touch foot to ground • retract your motion back to first balance position and touch foot to ground • retract your motion back to first balance position and complete delivery sequence

3. LEG LIFT (1 set of 6 repetitions) • begin in stretch position • reach first balance position and pause • stride in a straight line towards your target and pause • retract your motion back to first balance position and pause

BALANCE DRILLS – FLAT GROUND

4. FIRST BALANCE POSITION (1 set of 6 repetitions) • begin with post leg foot flat on ground • begin with stride leg knee on ground • begin with hands in set position • rise to first balance position and hop three times

5. THIRD BALANCE POSITION (1 set of 6 repetitions) • begin with stride leg foot flat on ground • begin with post leg knee on ground • hold baseball inside of glove • simulate throwing a • rise to third balance position and hop three times

6. STRIDERS (1 sets of 6 repetitions) • partner will hold band for resistance • load up stride foot while remaining balanced • stride in a straight line towards target (knee over ankle) • fully rotate back hip and maintain a balanced finish on stride foot

PITCHING – THE SPARTAN WAY

PITCHERS’ MASS

STEP 1: Wind-Up Stance with Rocker Step and Pivot (x 6)

• Body posture remains vertically stacked • Body is slightly angled toward arm-side • Glove is held with fingers up on midline of body • Small step backwards / sideways / forward with stride foot • Chin remains over post leg foot • Slightly raise post leg foot • Post leg foot pivots parallel to pitching rubber

STEP 2: STEP 1 + Knee Lift to First Balance Position (x 6)

• Lift knee as high as possible towards back ear • Ankle remains underneath knee • Foot remains relaxed • Load at first balance position by pinching backside and squeezing abs • Hands remain on the midline of body • Hold knee at maximum height

STEP 3: STEP 1 and STEP 2 + Hand Break and Stride to Foot Strike (x 6)

• Stride foot path is down before • Work in a straight line towards target • Front hip remains closed • Hands break on the midline of body • Arms and elbows at equal and opposite position • Front elbow pointed at target • Back elbow at shoulder height or below with baseball facing towards centerfield • Shoulders remain closed at foot strike • Backside should remain pinched at foot strike

STEP 4: STEP 1, STEP 2, and STEP 3 + Throw, Follow Through, and Finish (x 6)

• Stride foot must be planted before torque • Stride must be directly at target so hips remain aligned • Back hip fully rotates • Hands turn up • Work on a downhill plane • Throw through the baseball at release point (holding towel or baseball) • Hips and chest finish square to target • Follow through while remaining dynamically balanced on one leg • Back will naturally flatten • Finish in an athletic fielding position

PITCHING – THE SPARTAN WAY

FLAT GROUND DRILLS

GRIPS AND SPINS (50% EFFORT)

Stride Position / Equal and Opposite at 40 ft (15 pitches) • 5 Challenge Fastballs • 5 Challenge Change-Ups • 5 Challenge Breaking Balls

Stride Position / Arms Crossed at 40 ft (15 pitches) • 5 Challenge Fastballs • 5 Challenge Change-Ups • 5 Challenge Breaking Balls

HAT DRILLS (75% EFFORT)

Stretch Position at 50 ft (20 pitches) • 5 Challenge Fastballs • 1 Chase Fastball Glove-Side • 1 Fastball High • 1 Chase Fastball Arm-Side • 5 Challenge Change-Ups • 1 Chase Change-Up • 5 Challenge Breaking Balls • 1 Chase