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Infield Workout Week Four

05/27/2020 Sarah Vandenberg infield Leave a comment

Join Zoom Meeting
https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09

Meeting ID: 771 5015 1863
Password: 5b5vGW

1. Ladder footwork circuit- complete five times

https://www.instagram.com/p/Bwo-7AAAn2w/?igshid=gma1q25l0rhw

2. Glove work circuit- 10 reps each position, kneeling then standing

https://www.instagram.com/p/B-CUFh8AQai/?igshid=1bkqrt9o4j6z0

3. Lunge to throw- 30 reps

https://www.instagram.com/p/BqIL6gtAqM2/?igshid=msa9oetfwbaq

4. Drop step short hop drill- 5 reps each spot, 3 times

https://www.instagram.com/p/B7Oe0skgcjL/?igshid=ylud6ncprlh3

• Jump rope (30 seconds)
• Explosive push-ups (do as many in 30 seconds with hands leaving mat between reps)
• Squat thrusts (as many in 30 seconds)
• Jump rope (30 seconds)
• Water break (15 seconds)

 

• Push-ups with left foot airborne (30 seconds)
• Mountain climbers (30 seconds)
• Push-ups with right foot airborne (30 seconds)
• Jump rope (30 seconds)
• 15-second water break

 

• Squat thrust/push-up combo. Perform a squat thrust and immediately follow with a push-up. Continue alternating each exercise for 60 seconds.
• Jump rope (30 seconds)
• Mountain climbers (30 seconds)
• 15-second water break

 

• Hands-close-together push-ups/mountain climbers. Do as many push-ups as you can in 15 seconds and then 15 seconds of mountain climbers.
• Hands spaced slightly wider than shoulders push-ups/mountain climbers. Do as many push-ups as you can in 15 seconds, immediately followed by 15 seconds of mountain climbers.
• Jump rope (30 seconds)
• Squat thrusts (30 seconds)
• Have water and end workout with cool-down static stretches.

Infield Workout Week Three

05/19/2020 Sarah Vandenberg infield Leave a comment

Infield week three- Reactions

Join Zoom Meeting 3 PM
https://us04web.zoom.us/j/77150151863?pwd=azVmY3hwd3I4MWlJTUFyQk9ndUZJZz09
Meeting ID: 771 5015 1863
Password: 5b5vGW

All of these drills can be done with a tennis ball or any other ball! Reaction is key in the infield. You control how challenging all of these drills are so push yourself!

 

1. Reaction ball drop- Hang a piece of duct or painters tape across a doorway and stick three tennis balls to it. In an athletic position wait for the balls to drop and catch them as they do!

https://www.instagram.com/p/CALbpWUAkEQ/?igshid=2ji56itgugx5

2. Quick hands reaction drill- With two tennis balls (one in each hand), stand about 5 feet from the wall (the closer you get the harder this is) and toss with your throwing hand the ball to the wall. Transfer the other ball to your throwing hand and catch the returning ball. Set a timer for 30 seconds and see how many you can do and then

https://www.instagram.com/tv/CAJFM87AIGN/?igshid=1tgsojp0c9l8o

3. Blind wall throws- Stand facing a wall in an athletic fielding position and have a partner behind you. The partner will throw a tennis ball to the wall (goal is 1-2 bounces) and you will field it!

https://www.instagram.com/p/B0wnc9jgC6d/?igshid=4ur8rp2p8ynw

4. Wall fielding challenge- Work on fielding against the wall but throwing the tennis ball to increase your range. You can do this for both your forehand and backhand.

https://www.instagram.com/p/B-nWlengD_s/?igshid=1ucmmdlh9lv5a

 

Workout:

As many rounds as possible in 20 min

50 high knees

25 sumo squats

50 flutter kicks

25 pushups

 

Infield Workout Week 2

05/12/2020 Sarah Vandenberg infield 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.

2. 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.

3. 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.

4. 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