High School Baseball

Comment

Comment by Brian Moran on December 9, 2009 at 12:53pm

Depends what kind of showcase. Where you thinking about heading?

Comment by Jacob Langston on November 11, 2009 at 11:31am

How good do you need to be to go to showcases??? Speed of fast Ball ? Pitches?

Comment by Troy DeVincentis on October 20, 2009 at 1:54pm

What makes a good High School Baseball Program? As players what would you like to see

coach d

Comment by Anthony Pham on September 13, 2009 at 7:06pm

upcoming sophomore at los amigos, a lefty, pitcher and outfielder, i throw around 70, throw a 4 seam fastball, change up, curveball, and a cutter

anyone ever heard of the blue grey classics?

Comment by Braydon Draper on September 11, 2009 at 4:48pm

I am currently doing one at BYU, SLCC, and UNLV in November.

Comment by George Layng on September 10, 2009 at 4:03pm

im going to a blue chip showcase the 27th and u of delaware october 17th

Comment by Reed Morton on September 10, 2009 at 12:25am

Anyone doing any college showcase camps this fall? I'm headed up to the U of Iowa Showcase this weekend..

Comment by Troy DeVincentis on September 4, 2009 at 8:53pm

Good Luck

Comment by Eric Gerbehy on September 4, 2009 at 7:57pm

I wish I could do a program like that. Problem is I don't have a catcher fir the fall. It sucks cause I wanna throw and stuff too. I wanna lift Mondays wedensdays and Fridays. I also wanna run on those days. Can someone help me with a plan?

Comment by Troy DeVincentis on September 4, 2009 at 7:45pm

. The game of baseball and its foundation is in speed and power, which together equal explosiveness. To achieve this will require the players to train differently than they are accustomed. If your pitching mechanics don’t allow you to use your core you won’t gain velocity. Also you need to be a student of the game do a Google search on pitching mechanics then ask a specific question. Here is my school fall workout.

Gunn High School Knights Baseball
Fall Prep

Weeks 1 through 4

I. Warm Up
a. 8-10 x 50 yard build ups
i. 1-2 @ 60%
ii. 3-4 @ 70%
iii. 5-6 @ 80%
iv. 7-8 @ 90%
v. 9-10 @ 100%

b. Drills 2 x 25 yards
i. Skip for speed
ii. Skip for height
iii. Side skips
iv. Side shuttle run
v. Toe touchers
vi. Lunge and rotate
vii. 3 broad jump and sprint

c. Games
i. Wheel barrel races x 20 yards
ii. Tag with double leg hop
iii. Capture the hat
iv. Relay races

II. Footwork
a. 5-10-5 shuttle
b. X-jumps
c. Speed skaters

III. Throwing drills
a. 10 x cross over lift and throw
b. 10 x RP throws
c. 10 x lunge and throw
d. 10-20 x Cross leg throw








Weeks 5 through Holidays

IV. On Field Circuits-All players (3 times through at :30 per station, all out. To be performed 3-times per week in fall, 2-times per week in spring). Perform each circuit in sets of four exercises each day. We do not need to do all 12 in one day, just four at a time over three days in the fall and two days in the spring. Should take a total of 8 minutes to complete two sets of each circuit and 10 minutes to do 3 sets of each circuit. This should be done with all players at one time.
a. Bounding
b. 5 yard shuttles
c. Overhead med ball toss with lunge
d. Push up jumps
e. Box jump and broad jump
f. UE Pikes
g. Zig zag cone hops
h. Plyo push ups
i. Push up jumps
j. Crawls forward and backward
k. Tire flips
l. Squat runs

V. Weight Training ( 2-3 times per week, All players)
a. Power cleans
b. Dead lifts
c. Squats
d. Pull Ups
e. Med ball rotation toss
f. Med ball chest pass

VI. Speed and Conditioning
a. 6-10 x Pop up 40 yard sprints
b. 6-10 x 30 yard side sprints each side lead
c. Base running 3-4 x home to first/3-4 x home to second/3-4 x first to second/3-4 x home to third/Pitchers run 300’s
d. 4 x pole sprints with jog back

VII. Stretching and flexibility
a. Sleeper stretch
b. Warrior
c. Lunge with rotation
d. Bow pose
e. Hummers
f. Back bends






VIII. Bullpen Sessions
a. 100% effort at all times
b. Mapping to be practiced prior to each pitch
c. To be performed 3 x per week in Fall/2 x per week in spring
d. Percentage of locations hit to be calculated for each pitcher and entered onto log sheet
e. 2-5 minutes rest between each set of 10 pitches
f. For every 10 percentage points below 70% means a 300 meter run that day at the end of practice when conditioning is taking place. This is in addition to the 300’s that are run once per week. 300 bullpen runs are done the same day as the bullpen is performed. If the percentages of location fall 10% below 70% to say 60%, a 300 is run. 50% average means 2 x 300 meters is run that day. 45% then 3 x 300 meters is run that day.
g. Percentage calculation is a summary of the pitching staff’s performance of that days bullpen session.
h. Monday
i. Breaking balls only
1. 1-2 x 10 low and away
2. 1-2 x 10 up and in
a. 2/10 = 20%
b. 4/10 = 40%
c. 6/10 = 60%
d. 8/10 = 80%
e. 10/10 = 100%

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