Portland Baseball Club Fall Ball Workouts Week 3 - 10U-12U 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 Catch Play - 2 Fastball, 1 Changeup Time - 15 Total Wrist Flips, 10 Toes, Step & Throw, QB throws, Long Toss into Pulldowns 45 Minutes to Game Outfield Play - Pro Step Ground Balls Time - 15 Total Start with ball in the glove in a big group and review footwork. Throwing foot forward with glove down, pull glove to throwing shoulder and step to target, take back foot and step behind to target and throw. Work into hitting ground balls so they can charge them and put the footwork to use. 30 Minutes to Game Infield Play -Short Hop Daily Fundies Time - 10 Total Have players partner up and underhand short hops back and forth. Start on two knees with no glove. Then move to fielding position with glove. Emphasize working through the ball 20 Minutes ot Game Square Drills - Form multiple squares throughout outfield. Time - 10 Total P1 - Quick catch - move the feet as you catch with fast transfers, forward & reverse directions 2 - Feeds - start in fielding position, drop step or jump turn into a sidearm, uphill, throw 10 Minutes to Game Starting pitcher starts getting loose with starting catcher. Infielders and outfielders taking Time ground balls/fly balls off fungo. Game Focuses Fastball and changeup command from the stretch position. All pitches from the stretch this week. Offensively focused on timing and elevating line drives from gap to gap. Defensively working on communication - CF communicating with other OF and C communicating with the INF.