Baseball Training

Program
PE & HEALTH
11-HUMSS C
 Month Fitness Goal

June Cardiovascular Endurance, Muscular Endurance

July Cardiovascular Endurance, Muscular Endurance

August Cardiovascular Endurance, Muscular Endurance, Power

September Flexibility, Agility, Speed

October Agility, Speed, Coordination

June Week 1
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Jogging, 5 laps Jogging, 5 laps Jogging, 5 laps Jogging, 5 laps
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
20 push-ups 20 push-ups 20 push-ups 20 push-ups
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
15 single leg squats 15 single leg squats 15 single leg squats 15 single leg squats
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Split Jack,6 jumps Split Jack,6 jumps Split Jack,6 jumps Split Jack,6 jumps
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
Dot drills, 3 sets Dot drills, 3 sets Dot drills, 3 sets Dot drills, 3 sets
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Lunges 20 each leg Lunges 20 each leg Lunges 20 each leg Lunges 20 each leg
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes

June Week 2
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Jogging, 7 laps Jogging, 7 laps Jogging, 7 laps Jogging, 7 laps
12.5 Minutes 12.5 Minutes 12.5 Minutes 12.5 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
20 push-ups 20 push-ups 20 push-ups 20 push-ups
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
20 single leg squats 20 single leg squats 20 single leg squats 20 single leg squats
12.5 Minutes 12.5 Minutes 12.5 Minutes 12.5 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Split Jack,8 jumps Split Jack,8 jumps Split Jack,8 jumps Split Jack,8 jumps
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
Dot drills, 3 sets Dot drills, 3 sets Dot drills, 3 sets Dot drills, 3 sets
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Lunges 20 each leg Lunges 20 each leg Lunges 20 each leg Lunges 20 each leg
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes

June Week 3
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Jogging, 10 laps Jogging, 10 laps Jogging, 10 laps Jogging, 10 laps
15 Minutes 15 Minutes 15 Minutes 15 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
25 push-ups 25 push-ups 25 push-ups 25 push-ups
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
20 single leg squats 20 single leg squats 20 single leg squats 20 single leg squats
12.5 Minutes 12.5 Minutes 12.5 Minutes 12.5 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Split Jack,12 jumps Split Jack,12 jumps Split Jack,12 jumps Split Jack,12 jumps
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
Dot drills, 5 sets Dot drills, 5 sets Dot drills, 5 sets Dot drills, 5 sets
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Lunges 25 each leg Lunges 25 each leg Lunges 25 each leg Lunges 25 each leg
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes

June Week 4
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Jogging, 12 laps Jogging, 12 laps Jogging, 12 laps Jogging, 12 laps
15 Minutes 15 Minutes 15 Minutes 15 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
30 push-ups 30 push-ups 30 push-ups 30 push-ups
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
20 single leg squats 20 single leg squats 20 single leg squats 20 single leg squats
12.5 Minutes 12.5 Minutes 12.5 Minutes 12.5 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Split Jack,12 jumps Split Jack,12 jumps Split Jack,12 jumps Split Jack,12 jumps
7.5 Minutes 7.5 Minutes 7.5 Minutes 7.5 Minutes
Dot drills, 7 sets Dot drills, 7 sets Dot drills, 7 sets Dot drills, 7 sets
12.5 Minutes 12.5 Minutes 12.5 Minutes 12.5 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Lunges 30 each leg Lunges 30 each leg Lunges 30 each leg Lunges 30 each leg
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes

July Week 1
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Jumping Jacks Jumping Jacks Jumping Jacks Jumping Jacks
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Bear Crawl Bear Crawl Bear Crawl Bear Crawl
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Shuffle Splits Shuffle Splits Shuffle Splits Shuffle Splits
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Walking Knee Grab Walking Knee Grab Walking Knee Grab Walking Knee Grab
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Lateral Push Up Lateral Push Up Lateral Push Up Lateral Push Up
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Mountain Climbers Mountain Climbers Mountain Climbers Mountain Climbers
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Burpees Burpees Burpees Burpees
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes

July Week 2
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Jumping Jacks Jumping Jacks Jumping Jacks Jumping Jacks
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Bear Crawl Bear Crawl Bear Crawl Bear Crawl
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Shuffle Splits Shuffle Splits Shuffle Splits Shuffle Splits
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Walking Knee Grab Walking Knee Grab Walking Knee Grab Walking Knee Grab
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Lateral Push Up Lateral Push Up Lateral Push Up Lateral Push Up
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Mountain Climbers Mountain Climbers Mountain Climbers Mountain Climbers
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Burpees Burpees Burpees Burpees
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes

July Week 3
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Jumping Jacks Jumping Jacks Jumping Jacks Jumping Jacks
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Bear Crawl Bear Crawl Bear Crawl Bear Crawl
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Shuffle Splits Shuffle Splits Shuffle Splits Shuffle Splits
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Walking Knee Grab Walking Knee Grab Walking Knee Grab Walking Knee Grab
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Lateral Push Up Lateral Push Up Lateral Push Up Lateral Push Up
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Mountain Climbers Mountain Climbers Mountain Climbers Mountain Climbers
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Burpees Burpees Burpees Burpees
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes
 July Week 4
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Jumping Jacks Jumping Jacks Jumping Jacks Jumping Jacks
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Bear Crawl Bear Crawl Bear Crawl Bear Crawl
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Shuffle Splits Shuffle Splits Shuffle Splits Shuffle Splits
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Walking Knee Grab Walking Knee Grab Walking Knee Grab Walking Knee Grab
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Lateral Push Up Lateral Push Up Lateral Push Up Lateral Push Up
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Mountain Climbers Mountain Climbers Mountain Climbers Mountain Climbers
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Burpees Burpees Burpees Burpees
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes
 August Week 1
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Goblet Squats 3x15 Goblet Squats 3x15 Goblet Squats 3x15 Goblet Squats 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Back Raises 3x15 Back Raises 3x15 Back Raises 3x15 Back Raises 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Dips 3x15 Dips 3x15 Dips 3x15 Dips 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Squat Jumps 3x10 Squat Jumps 3x10 Squat Jumps 3x10 Squat Jumps 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Box Jumps 3x5 Box Jumps 3x5 Box Jumps 3x5 Box Jumps 3x5
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Hurdle Hops 3x10 Hurdle Hops 3x10 Hurdle Hops 3x10 Hurdle Hops 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Standing Long Jump Standing Long Jump Standing Long Jump Standing Long Jump
3x10 3x10 3x10 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes
 August Week 2
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Goblet Squats 3x15 Goblet Squats 3x15 Goblet Squats 3x15 Goblet Squats 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Back Raises 3x15 Back Raises 3x15 Back Raises 3x15 Back Raises 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Dips 3x15 Dips 3x15 Dips 3x15 Dips 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Squat Jumps 3x10 Squat Jumps 3x10 Squat Jumps 3x10 Squat Jumps 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Box Jumps 3x5 Box Jumps 3x5 Box Jumps 3x5 Box Jumps 3x5
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Hurdle Hops 3x10 Hurdle Hops 3x10 Hurdle Hops 3x10 Hurdle Hops 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Standing Long Jump Standing Long Jump Standing Long Jump Standing Long Jump
3x10 3x10 3x10 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes

August Week 3
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Goblet Squats 3x15 Goblet Squats 3x15 Goblet Squats 3x15 Goblet Squats 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Back Raises 3x15 Back Raises 3x15 Back Raises 3x15 Back Raises 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Dips 3x15 Dips 3x15 Dips 3x15 Dips 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Squat Jumps 3x10 Squat Jumps 3x10 Squat Jumps 3x10 Squat Jumps 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Box Jumps 3x5 Box Jumps 3x5 Box Jumps 3x5 Box Jumps 3x5
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Hurdle Hops 3x10 Hurdle Hops 3x10 Hurdle Hops 3x10 Hurdle Hops 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Standing Long Jump Standing Long Jump Standing Long Jump Standing Long Jump
3x10 3x10 3x10 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes

August Week 4
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
20 minutes 20 minutes 20 minutes 20 minutes
Goblet Squats 3x15 Goblet Squats 3x15 Goblet Squats 3x15 Goblet Squats 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Back Raises 3x15 Back Raises 3x15 Back Raises 3x15 Back Raises 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Dips 3x15 Dips 3x15 Dips 3x15 Dips 3x15
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Squat Jumps 3x10 Squat Jumps 3x10 Squat Jumps 3x10 Squat Jumps 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Box Jumps 3x5 Box Jumps 3x5 Box Jumps 3x5 Box Jumps 3x5
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Hurdle Hops 3x10 Hurdle Hops 3x10 Hurdle Hops 3x10 Hurdle Hops 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Standing Long Jump Standing Long Jump Standing Long Jump Standing Long Jump
3x10 3x10 3x10 3x10
10 Minutes 10 Minutes 10 Minutes 10 Minutes
Cool down Cool down Cool down Cool down
20 minutes 20 minutes 20 minutes 20 minutes

September Week 1
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
17.5 minutes 10 minutes
Shuffle Right/Left, 17.5 minutes 10 minutes
Shuffle Right/Left,
Doorway Slides 3x10 yards each Doorway Slides 3x10 yards each
5 minutes direction
15 minutes 5 minutes direction
15 minutes
Back to Wall Backpedal: 3x10 Back to Wall Backpedal: 3x10
Shoulder Flexion yards Shoulder Flexion yards
5 minutes 15 minutes 5 minutes 15 minutes
135-Degree 135-Degree Forearm
Rest/Water break Rest/Water break
Forearm Slides Slides
5 minutes 5 Minutes 5 minutes 5 Minutes
Mini Hurdles, 3x10 Mini Hurdles, 3x10
Rest/Water break Rest/Water break
yards yards
5 Minutes 15 minutes 5 Minutes 15 minutes
Supine LAX Ball Supine LAX Ball
Cross-Over Step Cross-Over Step
Alternating Alternating Shoulder
drills drills
Shoulder
5 minutesFlexion 15 minutes Flexion
5 minutes 15 minutes
Bench T-Spine Bench T-Spine
Rest/Water break Rest/Water break
Mobilization Mobilization
5 minutes 5 Minutes 5 minutes 5 Minutes
Quadruped Quadruped
Sprint Sprint
Rockbacks Rockbacks
7.5 minutes
Adductor 15 Minutes 7.5 minutes 15 Minutes
Adductor Quadruped
Quadruped Bounds 3x20 yards Bounds 3x20 yards
Rockbacks
Rockbacks
7.5 minutes 15 Minutes 7.5 minutes 15 Minutes
Rest/Water break Cool Down Rest/Water break Cool Down
5 Minutes 10 minutes 5 Minutes 10 minutes
True Hip Flexor True Hip Flexor
Stretch Stretch
7.5 minutes 7.5 minutes
Posterior Hip
Posterior Hip Stretch
Stretch
7.5 minutes 7.5 minutes
Figure 4 Stretch Figure 4 Stretch
7.5 minutes 7.5 minutes
Rest/Water break Rest/Water break
5 Minutes 5 Minutes
Spiderman Spiderman
7.5 minutes 7.5 minutes
Cool Down Cool Down
17.5 minutes 17.5 minutes
 September Week 2
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
10 minutes
Shuffle Right/Left, 17.5 minutes 10 minutes
Shuffle Right/Left, 17.5 minutes
3x10 yards each Doorway Slides 3x10 yards each Doorway Slides
direction
15 minutes 5 minutes direction
15 minutes 5 minutes
Backpedal: 3x10 Back to Wall Backpedal: 3x10 Back to Wall
yards Shoulder Flexion yards Shoulder Flexion
15 minutes 5 minutes 15 minutes 5 minutes
135-Degree 135-Degree
Rest/Water break Rest/Water break
Forearm Slides Forearm Slides
5 Minutes 5 minutes 5 Minutes 5 minutes
Mini Hurdles, 3x10 Mini Hurdles, 3x10
Rest/Water break Rest/Water break
yards yards
15 minutes 5 Minutes
Supine LAX Ball 15 minutes 5 Minutes
Supine LAX Ball
Cross-Over Step Cross-Over Step
Alternating Alternating
drills drills
15 minutes Shoulder
5 minutesFlexion 15 minutes Shoulder
5 minutesFlexion
Bench T-Spine Bench T-Spine
Rest/Water break Rest/Water break
Mobilization Mobilization
5 Minutes 5 minutes 5 Minutes 5 minutes
Quadruped Quadruped
Sprint Sprint
Rockbacks Rockbacks
15 Minutes 7.5 minutes
Adductor 15 Minutes 7.5 minutes
Adductor
Bounds 3x20 yards Quadruped Bounds 3x20 yards Quadruped
15 Minutes Rockbacks
7.5 minutes 15 Minutes Rockbacks
7.5 minutes
Cool Down Rest/Water break Cool Down Rest/Water break
10 minutes 5 Minutes 10 minutes 5 Minutes
True Hip Flexor True Hip Flexor
Stretch Stretch
7.5 minutes 7.5 minutes
Posterior Hip Posterior Hip
Stretch Stretch
7.5 minutes 7.5 minutes
Figure 4 Stretch Figure 4 Stretch
7.5 minutes 7.5 minutes
Rest/Water break Rest/Water break
5 Minutes 5 Minutes
Spiderman Spiderman
7.5 minutes 7.5 minutes
Cool Down Cool Down
17.5 minutes 17.5 minutes
September Week 3
 September Week 3
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
17.5 minutes 10 minutes
Shuffle Right/Left, 17.5 minutes 10 minutes
Shuffle Right/Left,
Doorway Slides 3x10 yards each Doorway Slides 3x10 yards each
5 minutes direction
15 minutes 5 minutes direction
15 minutes
Back to Wall Backpedal: 3x10 Back to Wall Backpedal: 3x10
Shoulder Flexion yards Shoulder Flexion yards
5 minutes 15 minutes 5 minutes 15 minutes
135-Degree 135-Degree Forearm
Rest/Water break Rest/Water break
Forearm Slides Slides
5 minutes 5 Minutes 5 minutes 5 Minutes
Mini Hurdles, 3x10 Mini Hurdles, 3x10
Rest/Water break Rest/Water break
yards yards
5 Minutes
Supine LAX Ball 15 minutes 5 Minutes
Supine LAX Ball 15 minutes
Cross-Over Step Cross-Over Step
Alternating Alternating Shoulder
drills drills
Shoulder
5 minutesFlexion 15 minutes Flexion
5 minutes 15 minutes
Bench T-Spine Bench T-Spine
Rest/Water break Rest/Water break
Mobilization Mobilization
5 minutes 5 Minutes 5 minutes 5 Minutes
Quadruped Quadruped
Sprint Sprint
Rockbacks Rockbacks
7.5 minutes
Adductor 15 Minutes 7.5 minutes 15 Minutes
Adductor Quadruped
Quadruped Bounds 3x20 yards Bounds 3x20 yards
Rockbacks
Rockbacks
7.5 minutes 15 Minutes 7.5 minutes 15 Minutes
Rest/Water break Cool Down Rest/Water break Cool Down
5 Minutes 10 minutes 5 Minutes 10 minutes
True Hip Flexor True Hip Flexor
Stretch Stretch
7.5 minutes 7.5 minutes
Posterior Hip
Posterior Hip Stretch
Stretch
7.5 minutes 7.5 minutes
Figure 4 Stretch Figure 4 Stretch
7.5 minutes 7.5 minutes
Rest/Water break Rest/Water break
5 Minutes 5 Minutes
Spiderman Spiderman
7.5 minutes 7.5 minutes
Cool Down Cool Down
17.5 minutes 17.5 minutes
 September Week 4
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
10 minutes
Shuffle Right/Left, 17.5 minutes 10 minutes
Shuffle Right/Left, 17.5 minutes
3x10 yards each Doorway Slides 3x10 yards each Doorway Slides
direction
15 minutes 5 minutes direction
15 minutes 5 minutes
Backpedal: 3x10 Back to Wall Backpedal: 3x10 Back to Wall
yards Shoulder Flexion yards Shoulder Flexion
15 minutes 5 minutes 15 minutes 5 minutes
135-Degree 135-Degree
Rest/Water break Rest/Water break
Forearm Slides Forearm Slides
5 Minutes 5 minutes 5 Minutes 5 minutes
Mini Hurdles, 3x10 Mini Hurdles, 3x10
Rest/Water break Rest/Water break
yards yards
15 minutes 5 Minutes
Supine LAX Ball 15 minutes 5 Minutes
Supine LAX Ball
Cross-Over Step Cross-Over Step
Alternating Alternating
drills drills
15 minutes Shoulder
5 minutesFlexion 15 minutes Shoulder
5 minutesFlexion
Bench T-Spine Bench T-Spine
Rest/Water break Rest/Water break
Mobilization Mobilization
5 Minutes 5 minutes 5 Minutes 5 minutes
Quadruped Quadruped
Sprint Sprint
Rockbacks Rockbacks
15 Minutes 7.5 minutes
Adductor 15 Minutes 7.5 minutes
Adductor
Bounds 3x20 yards Quadruped Bounds 3x20 yards Quadruped
15 Minutes Rockbacks
7.5 minutes 15 Minutes Rockbacks
7.5 minutes
Cool Down Rest/Water break Cool Down Rest/Water break
10 minutes 5 Minutes 10 minutes 5 Minutes
True Hip Flexor True Hip Flexor
Stretch Stretch
7.5 minutes 7.5 minutes
Posterior Hip Posterior Hip
Stretch Stretch
7.5 minutes 7.5 minutes
Figure 4 Stretch Figure 4 Stretch
7.5 minutes 7.5 minutes
Rest/Water break Rest/Water break
5 Minutes 5 Minutes
Spiderman Spiderman
7.5 minutes 7.5 minutes
Cool Down Cool Down
17.5 minutes 17.5 minutes
 October Week 1
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
10 minutes 10 minutes
Shuffle Right/Left, 10 minutes 10 minutes
Shuffle Right/Left,
Lead off base Lead off base
3x10 yards each 3x10 yards each
running drills running drills
15 minutes direction
15 minutes 15 minutes direction
15 minutes
Backpedal: 3x10 Backpedal: 3x10
Double Drill Training Double Drill Training
yards yards
20 Minutes 15 minutes 20 Minutes 15 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Base Stealing Drill Mini Hurdles, 3x10 Base Stealing Drill Mini Hurdles, 3x10
Training yards Training yards
20 Minutes 15 minutes 20 Minutes 15 minutes
Getting Back to First Cross-Over Step Getting Back to First Cross-Over Step
Base Training drills Base Training drills
20 Minutes 15 minutes 20 Minutes 15 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Sprints Sprint Sprints Sprint
10 minutes 15 Minutes 10 minutes 15 Minutes
Technique Drills Bounds 3x20 yards Technique Drills Bounds 3x20 yards
15 minutes 15 Minutes 15 minutes 15 Minutes
Cool Down Cool Down Cool Down Cool Down
10 minutes 10 minutes 10 minutes 10 minutes

October Week 2
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
10 minutes 10 minutes
Shuffle Right/Left, 10 minutes 10 minutes
Shuffle Right/Left,
Lead off base Lead off base
3x10 yards each 3x10 yards each
running drills running drills
15 minutes direction
15 minutes 15 minutes direction
15 minutes
Backpedal: 3x10 Backpedal: 3x10
Double Drill Training Double Drill Training
yards yards
20 Minutes 15 minutes 20 Minutes 15 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Base Stealing Drill Mini Hurdles, 3x10 Base Stealing Drill Mini Hurdles, 3x10
Training yards Training yards
20 Minutes 15 minutes 20 Minutes 15 minutes
Getting Back to First Cross-Over Step Getting Back to First Cross-Over Step
Base Training drills Base Training drills
20 Minutes 15 minutes 20 Minutes 15 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Sprints Sprint Sprints Sprint
10 minutes 15 Minutes 10 minutes 15 Minutes
Technique Drills Bounds 3x20 yards Technique Drills Bounds 3x20 yards
15 minutes 15 Minutes 15 minutes 15 Minutes
Cool Down Cool Down Cool Down Cool Down
10 minutes 10 minutes 10 minutes 10 minutes

October Week 3
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
10 minutes 10 minutes
Shuffle Right/Left, 10 minutes 10 minutes
Shuffle Right/Left,
Lead off base Lead off base
3x10 yards each 3x10 yards each
running drills running drills
15 minutes direction
15 minutes 15 minutes direction
15 minutes
 Backpedal: 3x10 Backpedal: 3x10
Double Drill Training Double Drill Training
yards yards
20 Minutes 15 minutes 20 Minutes 15 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Base Stealing Drill Mini Hurdles, 3x10 Base Stealing Drill Mini Hurdles, 3x10
Training yards Training yards
20 Minutes 15 minutes 20 Minutes 15 minutes
Getting Back to First Cross-Over Step Getting Back to First Cross-Over Step
Base Training drills Base Training drills
20 Minutes 15 minutes 20 Minutes 15 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Sprints Sprint Sprints Sprint
10 minutes 15 Minutes 10 minutes 15 Minutes
Technique Drills Bounds 3x20 yards Technique Drills Bounds 3x20 yards
15 minutes 15 Minutes 15 minutes 15 Minutes
Cool Down Cool Down Cool Down Cool Down
10 minutes 10 minutes 10 minutes 10 minutes

October Week 4
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
10 minutes 10 minutes
Shuffle Right/Left, 10 minutes 10 minutes
Shuffle Right/Left,
Lead off base Lead off base
3x10 yards each 3x10 yards each
running drills running drills
15 minutes direction
15 minutes 15 minutes direction
15 minutes
Backpedal: 3x10 Backpedal: 3x10
Double Drill Training Double Drill Training
yards yards
20 Minutes 15 minutes 20 Minutes 15 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Base Stealing Drill Mini Hurdles, 3x10 Base Stealing Drill Mini Hurdles, 3x10
Training yards Training yards
20 Minutes 15 minutes 20 Minutes 15 minutes
Getting Back to First Cross-Over Step Getting Back to First Cross-Over Step
Base Training drills Base Training drills
20 Minutes 15 minutes 20 Minutes 15 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Sprints Sprint Sprints Sprint
10 minutes 15 Minutes 10 minutes 15 Minutes
Technique Drills Bounds 3x20 yards Technique Drills Bounds 3x20 yards
15 minutes 15 Minutes 15 minutes 15 Minutes
Cool Down Cool Down Cool Down Cool Down
10 minutes 10 minutes 10 minutes 10 minutes
 November Week 1
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
10 minutes 10 minutes 10 minutes 10 minutes
Stance Training Positioning Tag-Out Drill Rundowns
20 minutes 20 minutes 20 minutes 20 minutes
Hitting Strategies Pitching Strategies
Relay Basics Drill Double Plays Drill
Drill Drill
20 minutes 20 minutes 20 minutes 20 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Receiving The Pitch
Hit-and-Run Drill Relay Race Drill High-Five Drill
Drills
20 minutes 20 minutes 20 minutes 20 minutes
Baserunning Box Drill—Short to
Lead Runner Drill Positioning
Strategies Drill Second
20 minutes 20 minutes 20 minutes 20 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Box Drill—Second to
First to Third Game Force Play Drill Rundowns
Short
20 minutes 20 minutes 20 minutes 20 minutes
Cool Down Cool Down Cool Down Cool Down
10 minutes 10 minutes 10 minutes 10 minutes
 November Week 2
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
10 minutes 10 minutes 10 minutes 10 minutes
Pitching Strategies
Positioning Tag-Out Drill Rundowns
Drill
20 minutes 20 minutes 20 minutes 20 minutes
Pitching Strategies Receiving The Pitch
Relay Basics Drill Double Plays Drill
Drill Drills
20 minutes 20 minutes 20 minutes 20 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Receiving The Pitch
Relay Race Drill High-Five Drill Positioning
Drills
20 minutes 20 minutes 20 minutes 20 minutes
Box Drill—Short to
Lead Runner Drill Positioning Tag-Out Drill
Second
20 minutes 20 minutes 20 minutes 20 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Box Drill—Second to
Force Play Drill Rundowns Relay Race Drill
Short
20 minutes 20 minutes 20 minutes 20 minutes
Cool Down Cool Down Cool Down Cool Down
10 minutes 10 minutes 10 minutes 10 minutes
 November Week 3
Day 1 Day 2 Day 3 Day 4
Warm up Warm up Warm up Warm up
10 minutes 10 minutes 10 minutes 10 minutes
Pitching Strategies
Tag-Out Drill Rundowns Stance Training
Drill
20 minutes 20 minutes 20 minutes 20 minutes
Pitching Strategies Receiving The Pitch Hitting Strategies
Double Plays Drill
Drill Drills Drill
20 minutes 20 minutes 20 minutes 20 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Receiving The Pitch
High-Five Drill Positioning Hit-and-Run Drill
Drills
20 minutes 20 minutes 20 minutes 20 minutes
Box Drill—Short to Baserunning
Positioning Tag-Out Drill
Second Strategies Drill
20 minutes 20 minutes 20 minutes 20 minutes
Rest/Water break Rest/Water break Rest/Water break Rest/Water break
5 Minutes 5 Minutes 5 Minutes 5 Minutes
Box Drill—Second to
Rundowns Relay Race Drill First to Third Game
Short
20 minutes 20 minutes 20 minutes 20 minutes
Cool Down Cool Down Cool Down Cool Down
10 minutes 10 minutes 10 minutes 10 minutes

November Week 4
Day 1 Day 2 Day 3 Day 4
Warm up Strategy Planning Strategy Planning Strategy Planning
10 minutes 40 minutes 40 minutes 40 minutes
Positioning Warm up Warm up Warm up
20 minutes 30 minutes 30 minutes 30 minutes
Relay Basics Drill Tune up Game Friendly Match Tune up Game
20 minutes Team A vs Team B School A vs School B Team A vs Team B
Rest/Water break Simple match Simple match Applying Strategies
5 Minutes 40 Minutes 40 Minutes 40 Minutes
Relay Race Drill Cool Down Cool Down Cool Down
20 minutes 10 minutes 10 minutes 10 minutes
Lead Runner Drill
20 minutes
Rest/Water break
5 Minutes
Force Play Drill
20 minutes
Cool Down
10 minutes
ning
Goal

, Muscular Endurance

, Muscular Endurance

uscular Endurance, Power

ity, Speed

oordination
tion, Reaction Time

Week 1
Day 5
Warm up
20 minutes
Jogging, 5 laps
10 Minutes
Rest/Water break
5 Minutes
20 push-ups
7.5 Minutes
15 single leg squats
10 Minutes
Rest/Water break
5 Minutes
Split Jack,6 jumps
7.5 Minutes
Dot drills, 3 sets
7.5 Minutes
Rest/Water break
5 Minutes
 Lunges 20 each leg
7.5 Minutes
Cool down
20 minutes

Week 2
Day 5
Warm up
20 minutes
Jogging, 7 laps
12.5 Minutes
Rest/Water break
5 Minutes
20 push-ups
7.5 Minutes
20 single leg squats
12.5 Minutes
Rest/Water break
5 Minutes
Split Jack,8 jumps
7.5 Minutes
Dot drills, 3 sets
 7.5 Minutes
Rest/Water break
5 Minutes
Lunges 20 each leg
7.5 Minutes
Cool down
20 minutes

Week 3
Day 5
Warm up
20 minutes
Jogging, 10 laps
15 Minutes
Rest/Water break
5 Minutes
25 push-ups
7.5 Minutes
20 single leg squats
12.5 Minutes
Rest/Water break
5 Minutes
 Split Jack,12 jumps
7.5 Minutes
Dot drills, 5 sets
10 Minutes
Rest/Water break
5 Minutes
Lunges 25 each leg
10 Minutes
Cool down
20 minutes

Week 4
Day 5
Warm up
20 minutes
Jogging, 12 laps
15 Minutes
Rest/Water break
5 Minutes
30 push-ups
7.5 Minutes
20 single leg squats
 12.5 Minutes
Rest/Water break
5 Minutes
Split Jack,12 jumps
7.5 Minutes
Dot drills, 7 sets
12.5 Minutes
Rest/Water break
5 Minutes
Lunges 30 each leg
10 Minutes
Cool down
20 minutes

Week 1
Day 5
Warm up
20 minutes
Jumping Jacks
10 Minutes
Bear Crawl
10 Minutes
 Shuffle Splits
10 Minutes
Rest/Water break
5 Minutes
Walking Knee Grab
10 Minutes
Lateral Push Up
10 Minutes
Mountain Climbers
10 Minutes
Rest/Water break
5 Minutes
Burpees
10 Minutes
Cool down
20 minutes

Week 2
Day 5
Warm up
20 minutes
Jumping Jacks
 10 Minutes
Bear Crawl
10 Minutes
Shuffle Splits
10 Minutes
Rest/Water break
5 Minutes
Walking Knee Grab
10 Minutes
Lateral Push Up
10 Minutes
Mountain Climbers
10 Minutes
Rest/Water break
5 Minutes
Burpees
10 Minutes
Cool down
20 minutes

Week 3
Day 5
Warm up
20 minutes
Jumping Jacks
10 Minutes
Bear Crawl
10 Minutes
Shuffle Splits
10 Minutes
Rest/Water break
5 Minutes
Walking Knee Grab
10 Minutes
Lateral Push Up
10 Minutes
Mountain Climbers
10 Minutes
Rest/Water break
5 Minutes
Burpees
10 Minutes
Cool down
20 minutes
Week 4
Day 5
Warm up
20 minutes
Jumping Jacks
10 Minutes
Bear Crawl
10 Minutes
Shuffle Splits
10 Minutes
Rest/Water break
5 Minutes
Walking Knee Grab
10 Minutes
Lateral Push Up
10 Minutes
Mountain Climbers
10 Minutes
Rest/Water break
5 Minutes
Burpees
10 Minutes
Cool down
20 minutes
Week 1
Day 5
Warm up
20 minutes
Goblet Squats 3x15
10 Minutes
Back Raises 3x15
10 Minutes
Dips 3x15
10 Minutes
Rest/Water break
5 Minutes
Squat Jumps 3x10
10 Minutes
Box Jumps 3x5
10 Minutes
Hurdle Hops 3x10
10 Minutes
Rest/Water break
5 Minutes
Standing Long Jump
3x10
10 Minutes
Cool down
20 minutes
Week 2
Day 5
Warm up
20 minutes
Goblet Squats 3x15
10 Minutes
Back Raises 3x15
10 Minutes
Dips 3x15
10 Minutes
Rest/Water break
5 Minutes
Squat Jumps 3x10
10 Minutes
Box Jumps 3x5
10 Minutes
Hurdle Hops 3x10
10 Minutes
Rest/Water break
5 Minutes
Standing Long Jump
3x10
 10 Minutes
Cool down
20 minutes

Week 3
Day 5
Warm up
20 minutes
Goblet Squats 3x15
10 Minutes
Back Raises 3x15
10 Minutes
Dips 3x15
10 Minutes
Rest/Water break
5 Minutes
Squat Jumps 3x10
10 Minutes
Box Jumps 3x5
10 Minutes
Hurdle Hops 3x10
10 Minutes
 Rest/Water break
5 Minutes
Standing Long Jump
3x10
10 Minutes
Cool down
20 minutes

Week 4
Day 5
Warm up
20 minutes
Goblet Squats 3x15
10 Minutes
Back Raises 3x15
10 Minutes
Dips 3x15
10 Minutes
Rest/Water break
5 Minutes
Squat Jumps 3x10
10 Minutes
Box Jumps 3x5
 10 Minutes
Hurdle Hops 3x10
10 Minutes
Rest/Water break
5 Minutes
Standing Long Jump
3x10
10 Minutes
Cool down
20 minutes

Week 1
Day 5
Warm up
17.5 minutes
Doorway Slides
5 minutes
Back to Wall
Shoulder Flexion
5 minutes
135-Degree Forearm
Slides
5 minutes
Rest/Water break
5 Minutes
Supine LAX Ball
Alternating Shoulder
Flexion
5 minutes
Bench T-Spine
Mobilization
5 minutes
Quadruped
Rockbacks
7.5 minutes
Adductor Quadruped
Rockbacks
7.5 minutes
Rest/Water break
5 Minutes
True Hip Flexor
Stretch
7.5 minutes
Posterior Hip Stretch
7.5 minutes
Figure 4 Stretch
7.5 minutes
Rest/Water break
5 Minutes
Spiderman
7.5 minutes
Cool Down
17.5 minutes
Week 2
Day 5
Warm up
10 minutes
Shuffle Right/Left,
3x10 yards each
direction
15 minutes
Backpedal: 3x10
yards
15 minutes
Rest/Water break
5 Minutes
Mini Hurdles, 3x10
yards
15 minutes
Cross-Over Step
drills
15 minutes
Rest/Water break
5 Minutes
Sprint
15 Minutes
Bounds 3x20 yards
15 Minutes
Cool Down
10 minutes
Week 3
Week 3
Day 5
Warm up
17.5 minutes
Doorway Slides
5 minutes
Back to Wall
Shoulder Flexion
5 minutes
135-Degree Forearm
Slides
5 minutes
Rest/Water break
5 Minutes
Supine LAX Ball
Alternating Shoulder
Flexion
5 minutes
Bench T-Spine
Mobilization
5 minutes
Quadruped
Rockbacks
7.5 minutes
Adductor Quadruped
Rockbacks
7.5 minutes
Rest/Water break
5 Minutes
True Hip Flexor
Stretch
7.5 minutes
Posterior Hip Stretch
7.5 minutes
Figure 4 Stretch
7.5 minutes
Rest/Water break
5 Minutes
Spiderman
7.5 minutes
Cool Down
17.5 minutes
Week 4
Day 5
Warm up
10 minutes
Shuffle Right/Left,
3x10 yards each
direction
15 minutes
Backpedal: 3x10
yards
15 minutes
Rest/Water break
5 Minutes
Mini Hurdles, 3x10
yards
15 minutes
Cross-Over Step
drills
15 minutes
Rest/Water break
5 Minutes
Sprint
15 Minutes
Bounds 3x20 yards
15 Minutes
Cool Down
10 minutes
Week 1
Day 5
Warm up
10 minutes
Lead off base
running drills
15 minutes
Double Drill Training
20 Minutes
Rest/Water break
5 Minutes
Base Stealing Drill
Training
20 Minutes
Getting Back to First
Base Training
20 Minutes
 Rest/Water break
5 Minutes
Sprints
10 minutes
Technique Drills
15 minutes
Cool Down
10 minutes

Week 2
Day 5
Warm up
10 minutes
Lead off base
running drills
15 minutes
Double Drill Training
20 Minutes
Rest/Water break
5 Minutes
 Base Stealing Drill
Training
20 Minutes
Getting Back to First
Base Training
20 Minutes
Rest/Water break
5 Minutes
Sprints
10 minutes
Technique Drills
15 minutes
Cool Down
10 minutes

Week 3
Day 5
Warm up
10 minutes
Lead off base
running drills
15 minutes
 Double Drill Training
20 Minutes
Rest/Water break
5 Minutes
Base Stealing Drill
Training
20 Minutes
Getting Back to First
Base Training
20 Minutes
Rest/Water break
5 Minutes
Sprints
10 minutes
Technique Drills
15 minutes
Cool Down
10 minutes

Week 4
Day 5
Warm up
10 minutes
Lead off base
running drills
15 minutes
Double Drill Training
20 Minutes
Rest/Water break
5 Minutes
Base Stealing Drill
Training
20 Minutes
Getting Back to First
Base Training
20 Minutes
Rest/Water break
5 Minutes
Sprints
10 minutes
Technique Drills
15 minutes
Cool Down
10 minutes
Week 1
Day 5
Warm up
10 minutes
Pitching Strategies
Drill
20 minutes
Receiving The Pitch
Drills
20 minutes
Rest/Water break
5 Minutes
Positioning
20 minutes
Tag-Out Drill
20 minutes
Rest/Water break
5 Minutes
Relay Race Drill
20 minutes
Cool Down
10 minutes
Week 2
Day 5
Warm up
10 minutes
Stance Training
20 minutes
Hitting Strategies
Drill
20 minutes
Rest/Water break
5 Minutes
Hit-and-Run Drill
20 minutes
Baserunning
Strategies Drill
20 minutes
Rest/Water break
5 Minutes
First to Third Game
20 minutes
Cool Down
10 minutes
Week 3
Day 5
Warm up
10 minutes
Positioning
20 minutes
Relay Basics Drill
20 minutes
Rest/Water break
5 Minutes
Relay Race Drill
20 minutes
Lead Runner Drill
20 minutes
Rest/Water break
5 Minutes
Force Play Drill
20 minutes
Cool Down
 10 minutes

Week 4
Day 5
Strategy Planning
40 minutes
Warm up
30 minutes
Friendly Match
School A vs School B
Applying Strategies
40 Minutes
Cool Down
10 minutes