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 own read, ball behind pick up 3B coach, treat everything like a base hit including fly balls 3rd - Lead off, read the launch angle, GB = score, FB = tag up making your own read 45 Minutes to Game Catch Play - 2 Fastball, 1 Changeup Time - 15 Total Wrist Flips, 10 Toes, Step & Throw, QB throws, Long Toss into Pulldowns 30 Minutes to Game Outfield Play - Flacco Drill - Left then right Time - 10 Total Coach starts with 3 ball, OF drop steps and run catching one short, one middle, one long Players working on going back on the ball and catching on the run 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..