University of Baja California

MASTERS IN PHYSICAL EDUCATION.

“BASEBALL TRAINING PLAN”

SUBJECT:
Sports training methodology.
STUDENT NAME:
Manuel Alonso Torres Esparza.
NAME OF PROFESSOR:
Mtro. Raymundo Salvatierra
Hernandez
Rio Grande, Zacatecas; December 04,
2020.
TRAINING PLAN: BASEBALL
It is common for coaches to show up to their first practice without any work plan
and as a result, their practices are disorganized, causing their players to not pay
attention, feel frustrated and the quality of learning to be very limited.

Planning is essential to success, both as an instructor and as a coach, and

remembering that planning does not start on the way to the practice field. Planning
is an essential part of any successful sporting activity. Training is no exception; for
both the coach and the participants, their program must understand where they
want to achieve the goals they have set, they need to know where they are going
and what they have to do to get there.

Planning is NOT complicated. Rather, it is simply setting priorities and deciding

how and when to take them into account. But how should they be planned? And
what are the foundations of good training?

When planning training, it is important to keep in mind that each of them must be
linked to the previous and subsequent ones in order to comply with the principle of
continuity of sports training, which states, among other things, that the influence of
each training session is materialized on the bases of the previous one and that the
rest interval between them is maintained within the limits that generally guarantee
the restoration and increase of work capacity. This is valid from the transfer from
one macrocycle to another, to the concatenation between training units.

Therefore, units require in-depth planning, where objectives and tasks are set out
in writing, as well as the dosage of loads and methods to be used, which ensures
successful training development.

Without forgetting before each one of the contents of the planning, define the
periodization of the plan, the duration of the macrocycle, define the mesocycles;
establishing the types of mesocycles that favor us according to the microcycles of
the training of the selected sport, framing the periods and stages within it to be able
to develop in a palpable way the objectives and goals outlined in the work plan.

The duration of each of the stages must be defined, such as the general
preparation stage, specific preparation, pre-competition, competitive and
transitional, if it is desired or necessary to have a follow-up with the athletes for
subsequent competitions. Once this is defined, according to the competition, time,
periodization and other principles of sports training, we must take into account the
sport we are going to train.

Within the training plan it is necessary to include the load values. At the microcycle
level, load ranges and values are determined and planned. The fact that a certain
volume and intensity are planned for small cycles does not mean, by any means,
that all the units that make up a given microcycle must have the same range, since
a linear or static dynamic would be established, which goes against the principle of
undulating variations of the loads.

Therefore, within the microcycle it is essential that both components of the load
acquire a wave-like dynamic without affecting the values planned in it. To avoid this
affectation of the volume and intensity ranges in each lesson, it is necessary to
ensure that the average of the values offers a result equal to or close to that of the
microcycle.

In baseball, solid physical preparation is a requirement to achieve good

performance. In this sense, the coach needs to know some basic principles about
the systems that affect the participant's performance: the skeletal system, the
muscular system, the cardiorespiratory system and the energy systems.

You should also know the physical requirements of your sport, how participants
should warm up and cool down, and the relationship between nutrition and
performance to encourage healthy eating habits among participants.

The fundamental motor skills that are distinguished in this sport of baseball are the
following:
STRENGTH: Refers to the ability to overcome resistance or opposition. Explosive
strength refers to the ability to exert force, rather than distance, in a short time. In
sport, speed-strength refers to the combination of speed and strength, i.e.
explosive strength. This helps the athlete to give greater acceleration to the
implements used in the sport of baseball, when swinging the bat, or when throwing
a fast pitch.

SPEED: Ability to perform motor actions at maximum speed in minimum time.

When muscles contract, they do so at a certain speed. There is a speed that allows
the muscle to pass from the state of excitation to that of inhibition and vice versa;
this is very important, for example, the frequency of steps during running is mainly
determined by the speed of the muscle's transfer from the state of contraction to
that of relaxation. One is the speed of reaction to a pitch to achieve a quick motor
response or a sprit, to achieve a base steal.

RESISTANCE: Resistance refers to the ability to perform work of a given nature

without diminishing its effectiveness. It can also be defined as the ability to resist
fatigue under physical load. It is essential to withstand training loads and game
conditions, for example for a catcher who stays in one position for an extended
period of time, or for a pitcher who may extend his participation due to extra
innings.

FLEXIBILITY: Flexibility is understood as the ability to perform movements with

great amplitude. Flexibility is developed primarily through the use of exercises
based on joint relaxation using active and passive methods. This ability helps our
baseball players achieve greater elongation in their movements. It is very important
for a baseball player to have this quality in order to be able to extend and achieve a
greater range of reach in their movements.

We know well that one of the principles of sports training is individuality, because
based on this, the sport of baseball has various positions, nine in total, each player
plays one, but within these we can group them into 4, the catcher, the pitcher, the
infielders and the outfielders, each one plays different tasks within the team's
defense, so it is necessary to provide specific training for each defensive group.
Likewise, each defensive position must have its technical and tactical work, in
addition to the above, baseball has both defensive and offensive functions, so the
coach must also consider the technical-tactical work in the specific stage for these
two functions.

Going into defensive functions, we have specific motor tasks, such as fielding and
throwing, and within the offensive functions we have batting and base running,
each of which also requires detailed training.

The following training plan is designed for a selective senior youth baseball team,
ages 17 and 18 years old, within a winter state baseball tournament, held in the
city of Zacatecas. It is a 4-month macrocycle, with its respective periods, stages,
loads, volumes and detailed training sessions for each of the defensive and
offensive positions.

Zacatecas State Winter Baseball Championship

Equipment Rio Grande Selection “AGUANAVALES”
Category Senior Youth Rio Grande, Zacatecas; Mexico
Macrocycle First
Period Preparatory Competitive Trans.
Stages EPG EPE [Link] Comp. [Link].
m.
Weeks 1 2 3 4 5 6 7 8 9 10 1 1 1 1 15 1
1 2 3 4 6
Frequency 5 5 5 5 5 5 5 5 5 5 3 3
Months To be defined To be defined To be defined To be defined
Mesocycle Incoming Basic Developer Est. Pre- Competitive Transien
competi t
tive
Microcycles EIT EIT R CH R CH R E E R C C C C R R
HE HE I I
R R T T
 H H
E E
R R
V% Weekly 50 55 60 75 65 80 75 7 7 70 60 50
5 5

Week 1/ General Physical Preparation

Mesocycle/ Incoming Microcycle/ Ordinary
Aim. Develop the strength and flexibility of the baseball player with physical exercise in
the gym, varying the work days by body segments. Repetition methodology
Monday - Lower Body Workout (Quadriceps and Hamstrings) Vol.50
- General warm-up.
- Training circuit. Teams of 3 per apparatus. (6)
-Leg press 12R X4
-12R X4 landing
-Quadriceps extension 12R X4
-Roman Deadlift 12R X4
-Lying legs cuts 12R X4
-lying flexion 12R X4

- Stretching, working on the flexibility of the lower trunk of the baseball player with
gymnastic elements such as:
-Passing the baton.
-seated toe touch.
-squads.

Tuesday. Upper body is worked (back and chest) Vol % 50

- General warm-up.
- Training circuit. Teams of 3 per apparatus. (6)
-Dumbbell row. 12R X4
-Pulley behind the neck. 12R X4
-Low pulley row 12R X4
-PULLOVER 12R X4
-Incline bench push-ups 12R X4
-Openings with chest contraction. 12R X4.
- Stretching
Wednesday. Upper body is worked (bicep, tricep and shoulder). Vol.%50

- General warm-up.
- Training circuit. Teams of 3 per apparatus. (6)
-barbell curl. 12R X4
-Scott 12R X4 Bench Curl
-Tricep dips 12R X4
-Extension behind the neck 12R X4
-Dumbbell press. 12R X4
-Front lift 12R X4

STRETCHING exercising flexibility.

Thursday - Lower Body Workout (Quadriceps and Hamstrings) Vol.50
- General warm-up.
- Training circuit. Teams of 3 per apparatus. (6)
-Leg press 12R X4
-12R X4 landing
-Quadriceps extension 12R X4
-Roman Deadlift 12R X4
-Lying legs cuts 12R X4
-lying flexion 12R X4

- Stretching, working on the flexibility of the lower trunk of the baseball player with
gymnastic elements such as:
-Passing the baton.
-seated toe touch.
-squads.

Friday. Upper body is worked (bicep, tricep and shoulder). Vol.%50

- General warm-up.
- Training circuit. Teams of 3 per apparatus. (6)
-barbell curl. 12R X4
-Scott 12R X4 Bench Curl
-Tricep dips 12R X4
-Extension behind the neck 12R X4
-Dumbbell press. 12R X4
-Front lift 12R X4

STRETCHING exercising flexibility.

Week 2: Strength and flexibility endurance and resistance training.

OBJECTIVE: to develop the resistance of the body segments used in the game actions,
as well as the strength resistance to tolerate competition situations, using a total training
methodology, highlighting the continuous method, changes of rhythm and various
exercises.
Mesocycle / Incoming Microcycle/ recovery.
Monday: Work on the court.

General warm-up of the muscles and joints to be trained.

Core part:
- A series of activities will be carried out in the form of stations.
 - Distance race, jog for 2nd min. At a medium intensity pace.
- Polymetric resistance in jumping rope. After 15 min.
- Short-distance race with acceleration changes.
- Iron.

The players will have a time period of 2 minutes of rest per station to complete the
stations.

Final part: a series of stretches will be carried out in pairs.

Tuesday: Flexibility work.

General warm-up: All muscles to be used.

Core part: By seasons.

- Stretching exercises on the floor. (forward bend with feet together, legs open, leg
opening, quadriceps abdominal stretch)
- Gymnastics flexibility exercises. (flexibility with a cane, passing the body through
an elastic band, raising the feet with support.)
- Yoga posture.

Relaxation: Talk to reflect on the exercises and their benefits.

Wednesday: Resistance gym exercises.

General warm-up:

Core part:
- Exercises in series of stations.
- Bike, be on bike for 15 min.
- Treadmills 15 min.
- Climbers 15 min.

Stretching and relaxation. Partner stretching.

Thursday: Work on the court.
General warm-up of the muscles and joints to be trained.

Core part:
- A series of activities will be carried out in the form of stations.
- Distance race, jog for 2nd min. At a medium intensity pace.
- Polymetric resistance in jumping rope. After 15 min.
- Short-distance race with acceleration changes.
- Iron.

The players will have a time period of 2 minutes of rest per station to complete the
stations.

Final part: a series of stretches will be carried out in pairs.

Friday: Flexibility work.

General warm-up: All muscles to be used.

Core part: By seasons.

- Stretching exercises on the floor. (forward bend with feet together, legs open, leg
opening, quadriceps abdominal stretch)
- Gymnastics flexibility exercises. (flexibility with a cane, passing the body through
an elastic band, raising the feet with support.)
- Yoga posture.

Relaxation: Talk to reflect on the exercises and their benefits.

Week 4. General physical preparation.

Incoming Mesocycle. Microcycle/shock.
Objective: To develop explosive strength through short exercises but with maximum
intensity, using an interval methodology with short rest periods and a volume of 75%
and increasing the load.

Monday: Upper body work, developing arm and forearm muscles.

General warm-up.

Core part:
- Low pulley behind the neck pulldowns, (5 reps with a 5 second rest interval at
maximum speed)
- One-arm chest push-ups with a medium pulley, (5 repetitions with a 5-second
rest interval at maximum speed)
- Hip rotation with support on middle pulley. (5 reps with a 5 second rest interval at
maximum speed)
- Kettlebell Front Raises (5 reps with a 5 second rest interval at max speed)
- Low pulley lateral raises. (5 reps with a 5 second rest interval at maximum
speed)
- Incline barbell shoulder press. (5 reps with a 5 second rest interval at maximum
speed)
These exercises are performed in a circuit of squats.

Stretching and relaxing with yoga exercises on the floor.

Tuesday. Lower core exercises.

General warm-up:

- Core part
- High lifts with weight in training vest. (5 reps with a 5 second rest interval at
maximum speed)
- High jumps with leggings. . (5 reps with a 5 second rest interval at maximum
speed)
 - Medicine ball push squat. . (5 reps with a 5 second rest interval at maximum
speed)
- Weighted sprint, short race. . 5 sprits with a break between sprints by other
teammates.
- Short distance weight drag with acceleration. . (5 reps with a 5 second rest
interval at maximum speed)
Work in staggered stations of 3 people per station (6).

General stretching and relaxation.

Wednesday: Hip and lower back work.

General warm-up of the muscles to be used.

Core part:
- Barbell bridges. (5 reps with a 5 second rest interval at maximum speed)
- Hip rotation with medicine ball throw. (5 reps per side with a 5 second rest
interval at maximum speed)
- Lateral Hip Raise (5 reps with a 5 second rest interval at maximum speed)
- Medicine ball push-ups. (5 reps with a 5 second rest interval at maximum speed)
Work in staggered stations of 3 people per station (4).

Stretching and relaxing with stretching exercises in pairs.

Thursday: Upper body work, developing arm and forearm muscles.

General warm-up.

Core part:
- Low pulley behind the neck pulldowns, (5 reps with a 5 second rest interval at
maximum speed)
- One-arm chest push-ups with a medium pulley, (5 repetitions with a 5-second
rest interval at maximum speed)
- Hip rotation with support on middle pulley. (5 reps with a 5 second rest interval at
maximum speed)
- Kettlebell Front Raises (5 reps with a 5 second rest interval at max speed)
- Low pulley lateral raises. (5 reps with a 5 second rest interval at maximum
speed)
- Incline barbell shoulder press. (5 reps with a 5 second rest interval at maximum
speed)
These exercises are performed in a circuit of squats.

Stretching and relaxing with yoga exercises on the floor.

Friday. Lower core exercises.

General warm-up:

- Core part
- High lifts with weight in training vest. (5 reps with a 5 second rest interval at
maximum speed)
- High jumps with leggings. . (5 reps with a 5 second rest interval at maximum
 speed)
- Medicine ball push squat. . (5 reps with a 5 second rest interval at maximum
speed)
- Weighted sprint, short race. . 5 sprits with a break between sprints by other
teammates.
- Short distance weight drag with acceleration. . (5 reps with a 5 second rest
interval at maximum speed)
Work in staggered stations of 3 people per station (6).

General stretching and relaxation.

Week 5 Specific physical preparation.

Mesocycle/ Basic Developer Microcycle/ Recovery.
OBJECTIVES: Develop the specific physical part of each position, general training for
pitcher, catcher, infielder and outfielder.
Monday:
General warm-up for baseball players.

In this session, coaches will come in by position to supervise each of the players'
training sessions.

Pitcher training:
30 minutes of light jogging (resistance) and 100 sit-ups at the end. 5 for 20 boulend jobs
per 30 min.

Catcher Training:
Short zigzag ball touch sprits (practice going down with ball touch)
Tire jumps. (practice shooting position when stealing)
Jumps from kneeling position to squat position. (lower body strengthening)
Slow jog for 10 min.

Infilder and outfilder players.

- Short sprints with a jump before starting.

- Weighted sprints.
- Reaction speed jumps with obstacles.
- Changes of speed with zigzag ball touch.
- Coordination exercises and stairs.
- Gentle jog for 10 min.

Tuesday: Differentiated work by position.

General training with baseball players.

Pitcher training.

- Agility (we work with coordination ladders, a variation of exercises for 30

minutes)
 - 250 sit-ups.
- Pull Down 15 reps alternating with dumbbell lateral raises for shoulders 20 reps
3 sets.
- Barbell row 15 reps alternating with lateral flexes 20 reps 3 sets.

Catcher training.
- Squats.- 6 x 8
- Dumbbell lunges - 6 x 8
- Leg flexion and extension.- 6 x 8
- Leg Cull.- 6 x 8
- Jumps opening and closing at the end of the squat.- 4 x8
- Abs 10 x 5
- Stretching

Infielder and outfielder training.

- Jog 10 min.
- Linear circuit with leg lifts on obstacles.
- Zigzag run with squat position to catch rolling.
- Jumping upwards with feet together.
- Running race
- Resistance band exercises.

General stretching in pairs.

Wednesday: physical work on the court.

General warm-up:

Pitcher training:
- 4 sprints at 200 meters
- 3 sprints at 150 meters
- 3 sprints at 100 meters
- 5 sprints at 50 meters.
- Forearm to muscle failure 4 sets.
- Pull-ups 8 reps alternating with deadlifts 20 reps 4 sets.
Catcher training.
- Flexibility work in postures behind home plate.
- Reaction jump work
- Jumps with a 180 degree turn.
- Home blocking work with descents.
- Squat Deadlift 8 x 5
- Bullpen work

Infilder and outfilder training.

- Trot with jump.

- Moderate baserunning.
- Base running competition. X2
- Push-ups 12 x 4
 - Arm exercises with resistance bands.
- Abs 100 20 x5

General stretching with yoga postures.

Thursday:
General warm-up for baseball players.

In this session, coaches will come in by position to supervise each of the players'
training sessions.

Pitcher training:
30 minutes of light jogging (resistance) and 100 sit-ups at the end. 5 for 20 boulend jobs
per 30 min.

Catcher Training:
Short zigzag ball touch sprits (practice going down with ball touch)
Tire jumps. (practice shooting position when stealing)
Jumps from kneeling position to squat position. (lower body strengthening)
Slow jog for 10 min.

Infilder and outfilder players.

- Short sprints with a jump before starting.

- Weighted sprints.
- Reaction speed jumps with obstacles.
- Changes of speed with zigzag ball touch.
- Coordination exercises and stairs.
- Gentle jog for 10 min.

Week 6. Specific physical preparation

Mesocycle/ basic developer Microcycle / Recovery.
Objective: The objective is a physical recovery work for the baseball players in their
different positions already implementing their glove.
Monday:
General warm-up.
Stretching
Arm warm-up. Throws at various distances.

Core part.
- Pitcher.
- Stance on the mound with pitching function.
- Stance on the mound with men on base.
 - Race to cover throws to bases and home.
- Throwing a ball with varying weight.

Catcher.
Locking stances for throws.
A) Leg placement relative to the corners of home plate
B) Shoulder placement relative to the corners of home plate.
C) Placement in the receiver's drawer.
Pitch receipt outside, inside and high
A) Wrist placement in relation to the throw.
B) Placement of the legs in relation to the throw.
-Mechanics for throwing to the bases
A) Step width.
B) Arm travel or its coordination.

Infielders:
- Positions for receiving ground balls by bases.
- Route to cover throws to loose bases.
- Glove position according to rolling/running.
- Route for double play plays.
- Touch play route.

Gardener training.
- Fly catch posture.
- Route to cover wheels.
- Stance for hit and run shots.
- Throwing path to home plate with ground ball.
- Exercise to capture fly in different directions.

Tuesday:
General warm-up.
Stretching
Arm warm-up. Throws at various distances.

Core part.
Pitcher.
- Mechanics of throwing with a cannon.
- Throwing mechanics with resistance bands.
- Mechanics of support foot fall.
- Post-pitch fielding mechanics.
- Squeezy play moves.

Catcher.
-Mechanics for fielding the bunt
A Body and vision placement in relation to the ball.
B Ball sweep.
C path of the throw arm to first base.
D Leg placement in the direction of the shot.
E Direction of throw to first base.
-The fielding of foul flies
A Departure in the direction of the ball according to the launch area.
B Body placement relative to the ground.
C Location of the fly relative to the receiver's body.
D Placement of the mascot when fielding.
E Placement of the mask in relation to the fielding.
F Metatarsal support for running.

Infilder.
- Shooting ranges for the cutter.
- Relay shooting range.
- Defensive stance against left-handed and right-handed batters.
- Defensive stance against stolen base plays, (running) cutting off the steal,
sacrifice tag or ground balls in the infield with an out in favor.

Gardeners:
- Relay throws to the cutter.
- Sacrifice fly run.
- Mechanics mara receive fly
- Mechanics and glove stance for entering for a ground ball.
- Lateral route before fy.

Wednesday offensive practices and mechanics training for pitchers and catchers.

General warm-up.
Stretching
Arm warm-up. Throws at various distances.

Core part:
Pitchers and catchers.
Mechanical work with a rubber ball.
Resistance band throwing mechanics.
Pitching work (fastball, changeup and curveball)
Throwing stance, in/out.
Stance to cover throws to the ground.

Finishing throwers slow jog 10 min.

Jump rope receivers.

Offensive training work.

-Swing mechanics with resistance bands.

-Swing mechanics with attacking hand and base hand alternated.
-Ball touch mechanics.

-Base running with steal/sacrifice bunt/hits to the outfield situations.

-Batting practice in Maya.

Long batting practice.
Thursday:
General warm-up.
Stretching
Arm warm-up. Throws at various distances.

Core part.
- Pitcher.
- Stance on the mound with pitching function.
- Stance on the mound with men on base.
- Race to cover throws to bases and home.
- Throwing a ball with varying weight.

Catcher.
Locking stances for throws.
D) Leg placement relative to the corners of home plate
E) Shoulder placement relative to the corners of home plate.
F) Placement in the receiver's drawer.
Pitch receipt outside, inside and high
A) Wrist placement in relation to the throw.
B) Placement of the legs in relation to the throw.
-Mechanics for throwing to the bases
A) Step width.
B) Arm travel or its coordination.

Infielders:
- Positions for receiving ground balls by bases.
- Route to cover throws to loose bases.
- Glove position according to rolling/running.
- Route for double play plays.
- Touch play route.

Gardener training.
- Fly catch posture.
- Route to cover wheels.
- Stance for hit and run shots.
- Throwing path to home plate with ground ball.
- Exercise to capture fly in different directions.

Friday: Offensive practices and mechanics training for pitchers and catchers.

General warm-up.
Stretching
Arm warm-up. Throws at various distances.

Core part:
Pitchers and catchers.
Mechanical work with a rubber ball.
Resistance band throwing mechanics.
Pitching work (fastball, changeup and curveball)
Throwing stance, in/out.
Stance to cover throws to the ground.

Finishing throwers slow jog 10 min.

Jump rope receivers.

Offensive training work.

-Swing mechanics with resistance bands.

-Swing mechanics with attacking hand and base hand alternated.
-Ball touch mechanics.

-Base running with steal/sacrifice bunt/hits to the outfield situations.

-Batting practice in Maya.

Long batting practice.

Week 7. Specific physical preparation.

Mesocycle/ Development Microcycle/ Shock.
Goals. Develop the technical and tactical elements of defense and attack in different
positions.
Monday:
General warm-up
Arm stretch.
Distance throws.
Pitcher training.
- Standing with a man on base.
- Wind up technique.
- Leg lift technique.
- Bullpen work

Catcher Training.
Position technique.
- To give signs
- With man on base
- No man on base
Deciphering rants.
- Straight lines
- Curves
- Strikes
- Speed changes.

Box fielding technique training.

Techniques for skirting wheels.

- Descent position
- Starting position
- Fielding ground ball to the right and left.
- Front-on fielding.

Fielding techniques for outfields.

- Starting position
- Technique for fielding fly balls
- Technique for catching ground balls.
-with a runner on base.
-no runner on base.

Final part.
Partner stretching and relaxation with tactical discussion.

Tuesday
General warm-up
Arm stretch.
Distance throws.

Pitcher.
-Passing technique
-take out the leg to turn.
- the follow – through (balance and balance)

Catcher.
-Shots to the base.
- arm action.
-Technique to receive the shot outside.
- Methods for shooting at base
 -THREE STEPS
-PERPENDICULAR TO THE BASE.
-WITHOUT GIVING WAY.

Fielding infielders:
- Plays and throws to first.
- Double play play and throw.
- Relive cutter shots.
- Route with a stealing shot play.

Fielding of outfield players.

- Fly ball fielding plays.
- Ground ball fielding play.
- Shots to the cutter.

Position relief technique. Final part.

Partner stretching and relaxation with tactical discussion.

Wednesday: Offensive technique work and teamwork between catcher and pitcher.

General warm-up
Arm stretch.
Distance throws.

Pitcher.
- Error work in mechanics.
- From the unemployed
- From the wind-up
- From the step.
Bullpen work with catcher.

Catcher:
Twisted to the base.
- With shooting signal.
- According to the pitch.
Bullpen work with pitcher.

Batting work.
- Swing with small ball.
- Swing in Mayan.
- Long hit.
- Base running.

Offensive batting work with infielders and outfielders.

- Tee exercises.
a) concentration on the ball. Oculo- manual
b) bat path.
- Weight shift in the swing.
- Floating ball
 - Rotating tire exercises.

Final part.
Partner stretching and relaxation with tactical discussion.

Thursday:
General warm-up
Arm stretch.
Distance throws.

Pitcher training.
- Standing with a man on base.
- Wind up technique.
- Leg lift technique.
- Bullpen work

Catcher Training.
Position technique.
- To give signs
- With man on base
- No man on base
Deciphering rants.
- Straight lines
- Curves
- Strikes
- Speed changes.

Box fielding technique training.

Techniques for skirting wheels.

- Descent position
- Starting position
- Fielding ground ball to the right and left.
- Front-on fielding.

Fielding techniques for outfields.

- Starting position
- Technique for fielding fly balls
- Technique for catching ground balls.
-with a runner on base.
-no runner on base.
Final part.
Partner stretching and relaxation with tactical discussion.

Friday:
General warm-up
Arm stretch.
Distance throws.
Pitcher.
-Passing technique
-take out the leg to turn.
- the follow – through (balance and balance)

Catcher:
Twisted to the base.
- With shooting signal.
- According to the pitch.
Bullpen work with pitcher.

Batting work.
- Swing with small ball.
- Swing in Mayan.
- Long hit.
- Base running.

Offensive batting work with infielders and outfielders.

- Batting mechanics work with a tire.
- Batting mechanics with mesh.
- Long hit.
- Batting and base running.
- Cat game.

Final part.
Partner stretching and relaxation with tactical discussion.

Week 10. Pre-competitive.

Mesocycle/ pre-competitive Microcycle/ Recovery
OBJECTIVE: to help young people to take concrete game actions and have small
encounters with real game situations.
Monday:

General warm-up.
10-minute jogging route.
Little practice of throwing.
Intersquad meeting.

Final part, stretching and talk about mistakes during the game actions.
Tuesday.

General warm-up.
Little practice of throwing.
Little batting practice.

Fun baseball games.

Cat games.

Final part, stretching and talk about mistakes during the game actions.
Wednesday, Thursday and Friday.

General warm-up.
Little practice of throwing.
Little batting practice.

A match against teams from the municipal league as a warm-up match.

Week 15 Transitional Period

Mesocycle/transient. Microcycle/recovery.
Objective: to use playing methods for gradual recovery and detraining of the players,
while still allowing them to remain active.
Monday.

Playful warm-up.
Chasing games.

Core part.
Bike ride.

Final part.
Relaxation, hydration and talk about the tournament.
Wednesday:
Playful warm-up.
Chasing games

Core part.
Motor action circuit.

Final part.
Relaxation, hydration and talk about the tournament.
Friday.

Playful warm-up.
Chasing games
Core part.
Pre-sports games.
Modified baseball games

Final part.
Relaxation, hydration and talk about the tournament.