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Infield Workout Week 2

date 05/12/2020 author Sarah Vandenberg category conditioning comment Leave a comment

Infield week two

ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863
Password: 
5b5vGW

Focus this week is footwork! Better footwork= Bigger Range

Do each drill 10 reps 4 times

Can do this with a stationary ball/sock or rolling ball… after you field the ball move through and get to ball down throwing position. Feel free to add a throw to a target or wall especially if you are using a sock!

  1. Triangle forehand backhand- Set up three cones or markers of some kind in a triangle. Place ball or sock by each front cone. Start standing by the back cone and come forward to field each ball. Glove side works on your forehand, throwing side works your back hand

https://www.instagram.com/p/B_vlOGlA3MC/?igshid=bivmxyaqcvcf

                Things to think about: Eyes behind the ball and getting your glove flat to the ball especially with your backhand.

  1. Figure eight drill- Set up two cones or markets of some kind about 3-4 feet apart. Place a ball in front of the cone you start by. Run around the cones in a figure eight and then field the ball, come through and freeze in ball down throwing position.

https://www.instagram.com/p/B27Y7uEAYsj/?igshid=1qpvd2jhf2lxw

Things to think about: Quick feet and Eyes behind the ball as you field.

  1. Hop drill- Find a line or imagine one. Hop over quickly and then come off and field the ball/sock.

https://www.instagram.com/p/BtJ2rprhvbH/?igshid=vtaassmzxhry

Things to think about: Quick feet and Eyes behind the ball as you field.

  1. Circle feet fielding- Run around a cone or marker and field the ball.

https://www.instagram.com/p/B_lCphkgolO/?igshid=ihbsfqux85yq

Things to think about: Quick feet and Eyes behind the ball as you field.

 

Workout

5 minutes jump rope

10 second sprint 10 second rest

20 second sprint 20 second rest

30 second sprint 30 second rest

60 second sprint 60 second rest

Rest 120 seconds

Repeat 3 times

 

Pitching Workout Week Two

date 05/11/2020 author Sarah Vandenberg category conditioning comment Leave a comment

Pitching workout 2:

ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863
Password: 
5b5vGW

Variations on K workout- The K drill is a foundation used in our pitching warmups. Here are some variations on that drill to remind us of all of the different things this drill can help us work on!

10-20 of each K drill followed by 30-40 full pitches

  1. Kneeling K drill- On one knee, glove leg up and towards your target, reach you’re throwing arm up with a slightly bent elbow and the ball facing towards your catcher. Finish down and through the ball to finish the pitch

Think about- Isolating the whip and throwing with a loose arm. Make sure you check your starting position every time!

  1. Standing K drill- Standing with your glove foot pointed towards your target, your back leg should be bent and laces towards your catcher (as if in a lunge position). Reach your throwing arm up with a slightly bent elbow and the ball facing towards your catcher. Finish down and through the ball to finish the pitch zip your knees together

Think about- Driving with your back leg and keeping your arm loose. Again focus on the whip and finish of your pitch!

  1. K drill with a jump

https://www.instagram.com/p/B_vUXiCg20s/?igshid=11q7t8hj3uzjz

Think about- Driving through your legs! This one should really get your legs feeling how much they should be working. Keep that arm loose and whip

  1. Balance K drill

https://www.instagram.com/p/B5WRLufArs6/?igshid=1n65yr90gxzhc

Think about- Keeping your front leg straight and high toward your target. Engage your core and drive through your legs. Again loose arm and whip to finish!

 

Conditioning

As many rounds as possible in 16 Minutes:

  1. 50 Jumping jacks
  2. 10 Push ups
  3. 10 Fire hydrant R Leg
  4. 10 Fire hydrant L Leg
  5. 10 Super mans
  6. 10 Triceps Dips

Catching Workout Week One

date 05/08/2020 author Sarah Vandenberg category conditioning comment Leave a comment

Happy Friday Hawks!!
ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863



Catching:
Pitch call to pop
https://www.instagram.com/p/B_UpEyxA64Z/?igshid=1vn0p6hqt32zd

Things to think about: stay low to the ground and keep your knees over your toes
Knee throwing progression
https://www.instagram.com/p/B-hJInWAErY/?igshid=12h984f0sunnu

Things to think about: Ball down, bend your back leg and power off of it
Blocking fundamentals
https://www.instagram.com/p/B6bQvIcAMA4/?igshid=gm5a6j9kwgnk

Things to think about: creating a C with your body, knees go where your feet were, chin to chest
Wall sit frames
https://www.instagram.com/p/B58XNAuAaKe/?igshid=zrfme7r84n7u

Things to think about: inside pitch thumb up outside pitch thump down, shift your body to get around the ball, stick each catch

Workout:
50 sit-ups
50 Ali shuffle
40 alt reverse lunges
30 side plank hip dips (each side)
50 leg lifts
 

Outfield Workout Week One

date 05/06/2020 author Sarah Vandenberg category conditioning comment Leave a comment

Outfield Fundamentals Week One
ZOOM INFO... 3pm:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863


1. Wall sprints- Lean against a wall with both hands as though you are running into the wall, Lift up your right leg, bring to 90 degrees with your foot flexed, your base leg heel should come off the ground then switch legs

  • Set 1: Slow, one leg at a time focus on form 5 each leg
  • Set 2: Faster, two “steps”- R,L, 10 times
  • Set 3: Faster, three “steps”- R,L,R then L,R,L, 20 times

Think about: Driving your legs and using your core- Outfield is all about beating the ball. The faster you can spring and get to the ball the more successful you will be!

2. Glove transfers

  • Place a ball in your glove and take it out as quickly as you can while moving around- 100 times

Think about: Getting comfortable with all of your glove and the different positions/angles

3. Freeze frame throws

  • Step 1- Transfer ball from glove to hand
  • Step 2- Dig ball back and down- Create big arc for longer throws, point elbow to target
  • Step 3- Reach ball back to throwing position- Wrist will still be bent (ball down)
  • Step 4- Cock wrist and keep elbow bent
  • Step 5- Finish your overhand throw and pull your elbow down and in to your body

Do 10 freeze frames and 10 full throws with a ball or a sock

Think about: Outfield throws should go from high to low, right through a cut, you want to keep both your throwing arm and your glove arm active and engaged in each step of the throw above

4. Happy feet pop flys- Move feet as fast as you can and throw the ball or sock up- 100 reps
5. Bed dives

  • Ask your parents FIRST!
  • Stand a few feet back from your bed
  • Toss a sock/ smoosh ball
  • Dive onto your bed and catch with your glove hand

Think about: This is a great way to work on diving without fear of failure!, Have fun and be brave. Reach

Workout: 16 minutes each exercise one minute (4 times)
Minute 1: Sprint in place
Minute 2: Walkout pushups
Minute 3: Squat
Minute 4: Russian twists

Infield Workout Week One

date 05/04/2020 author Sarah Vandenberg category conditioning comment Leave a comment

In fielding Foundations Workout

ZOOM INFO:
Join Zoom Meeting
https://us04web.zoom.us/j/77150151863
Meeting ID: 771 5015 1863


Equipment Needed:  1. Four pairs of socks 2. Four plastic cups 3. Masking tape 4. Tennis ball

Workout:

  1. Fielding Position Ladders: https://www.youtube.com/watch?v=_zU8lvPo32U
    1. Set up: You can imagine a ladder or draw one with chalk or masking tape… going for 50 touches of each drill
    2. Ladder In and Outs- Glove taps-- https://www.youtube.com/watch?v=THT3xNzN6nc
    3. Ladder Forehand, backhand

https://www.youtube.com/watch?v=Cpd-7k_3gPw

    1. Think about: Stay low and eyes behind the ball
  1. 10/10/10- On your knees with either a tennis ball or socks, field through a ball in the middle of your body with a backhand, level two is bouncing the tennis ball on your knees, level three is bouncing a tennisball from a standing fielding potion

** https://www.youtube.com/watch?v=ZC-eKhPcyVE

    1. Think about: Inside part of glove hand should face where the ball is coming from, Eyes behind the ball
  1. Wall sit transfers
    1. Set Up: Find a wall and a sock, Do a wall sit
    2. Throw the sock up and catch it with your glove hand, quickly transfer to your throwing hand and bring both elbows to just touch the wall behind you
    3. Keys to the drill: Quick transfers, Elbows up, ball/sock down
  2. 4 cup V drill- tape a V on your floor and place four plastic cups upside down on the V (two in front and two behind making a square, place a pair of socks on top of each)
    1. Keys to the drill: Eyes behind your glove, stay low and athletic, throwing arm side is your backhand, glove side is your forehand
    2. How it works: First round no sock on top of the cups just do the a fielding motion at each spot, second round pick the sock off of the cup and throw to a target.. Each round is 10 times through the following pattern
    3. Start in the middle of the cups after each corner reset to the middle spot.
      1. Hop dropstep back to the left
      2. hop come up to the right
      3. hop backhand front right
      4. hop backhand back right

Conditioning Workout:

Start and end with: 100 side to side quick jumps

40-30-20-10

    1. Squat then calf raise
    2. Crossing mountain climbers
    3. Duck walks
    4. Supermans