Pitcher/Catcher Week

Pitcher/Catcher Schedule:

Monday, March 20, 2:30-4:30 p.m.
Tuesday, March 21, 4:00-5:30 p.m.
Wednesday, March 22, 2:30-4:30 p.m.
Thursday, March 23, 4:00-5:30 p.m.
Friday, March 24, 2:30-4:30 p.m.


Brunswick High School Dragons Softball
Pitchers & Catchers Practice #1

 Stretching: The first series of stretches emphasize the core and leg muscles. Improving core strength is one component for improving a pitcher’s pitch velocity.        10 Minutes

Core & Leg Muscles:

Knee-Ups

Opposite Leg Toe Touches

Opposite Leg Touches on Crunches

Sitting Hamstring (Hurdler’s Stretch)

Leg Raises

Lunges

Arms: 

Wrist Stretches

Cross-Arm Stretches

Shoulder Rotation (front & back)

Back Pats

Partner Stretches: Level, Above, Below

 

Form Throwing w/partner                                   10 Minutes

1.  Thumb-to-Thumb Receivers

2.  Two-Knee Toss

3.  One Knee Toss

4.  Standing No-Stride Toss (shoulders and feet square to receiver)

5.  Standing No-Stride Toss (Stride Leg in front of throwing leg)

6.  Regular Throwing Motion (20 feet, 40 feet, 60 feet)

Pitching Toss                                  30 Minutes

  1. Two Knee flips (20 feet apart)
  2. Two Knee Windmill

Standing Drills:

  1. Pitch the ball to your partner without using a forward stride. (30 feet apart)
  2. Full Motion (30 pitches)
  3. Long Toss

 

Core Training  & Coach Roche Sprints         30 Minutes

 

Brunswick High School Dragons Softball
Pitchers & Catchers Practice #2

 Stretching: The first series of stretches emphasize the core and leg muscles. Improving core strength is one component for improving a pitcher’s pitch velocity.                                                                                                                           10 Minutes

 Stretching: The first series of stretches emphasize the core and leg muscles. Improving core strength is one component for improving a pitcher’s pitch velocity.        10 Minutes

Core & Leg Muscles:

Knee-Ups

Opposite Leg Toe Touches

Opposite Leg Touches on Crunches

Sitting Hamstring (Hurdler’s Stretch)

Leg Raises

Lunges

Arms: 

Wrist Stretches

Cross-Arm Stretches

Shoulder Rotation (front & back)

Back Pats

Partner Stretches: Level, Above, Below

Form Throwing w/partner                                   20 Minutes

1.  Thumb-to-Thumb Receivers

2.  Two-Knee Toss

3.  One Knee Toss

4.  Standing No-Stride Toss (shoulders and feet square to receiver)

5.  Standing No-Stride Toss (Stride Leg in front of throwing leg)

6.  Regular Throwing Motion (20 feet, 40 feet, 60 feet)

Pitching Toss                                  30 Minutes

  1. Two Knee flips (20 feet apart)
  2. Two Knee Windmill

Standing Drills:

  1. Pitch the ball to your partner without using a forward stride. (30 feet apart)
  2. Full Motion (30 pitches)
  3. Long Toss

 

 Sprints                                           15 Minutes

 

Brunswick High School Dragons Softball
Pitchers & Catchers Practice #3

 

Brunswick High School Dragons Softball
Pitchers & Catchers Practice #1

 Stretching: The first series of stretches emphasize the core and leg muscles. Improving core strength is one component for improving a pitcher’s pitch velocity.        10 Minutes

Core & Leg Muscles:

Knee-Ups

Opposite Leg Toe Touches

Opposite Leg Touches on Crunches

Sitting Hamstring (Hurdler’s Stretch)

Leg Raises

Lunges

Arms: 

Wrist Stretches

Cross-Arm Stretches

Shoulder Rotation (front & back)

Back Pats

Partner Stretches: Level, Above, Below

Form Throwing w/partner                                   20 Minutes

1.  Thumb-to-Thumb Receivers

2.  Two-Knee Toss

3.  One Knee Toss

4.  Standing No-Stride Toss (shoulders and feet square to receiver)

5.  Standing No-Stride Toss (Stride Leg in front of throwing leg)

6.  Regular Throwing Motion (20 feet, 40 feet, 60 feet)

Pitching Toss                                  30 Minutes

  1. Two Knee flips (20 feet apart)
  2. Two Knee Windmill

Standing Drills:

  1. Pitch the ball to your partner without using a forward stride. (30 feet apart)
  2. Full Motion (30 pitches)
  3. Long Toss

 

Core Training  & Coach Roche Sprints         30 Minutes

Brunswick High School Dragons Softball
Pitchers & Catchers Practice #2

 Stretching: The first series of stretches emphasize the core and leg muscles. Improving core strength is one component for improving a pitcher’s pitch velocity.                                                                                                                           10 Minutes

 Stretching: The first series of stretches emphasize the core and leg muscles. Improving core strength is one component for improving a pitcher’s pitch velocity.        10 Minutes

Core & Leg Muscles:

Knee-Ups

Opposite Leg Toe Touches

Opposite Leg Touches on Crunches

Sitting Hamstring (Hurdler’s Stretch)

Leg Raises

Lunges

Arms: 

Wrist Stretches

Cross-Arm Stretches

Shoulder Rotation (front & back)

Back Pats

Partner Stretches: Level, Above, Below

Form Throwing w/partner                                   20 Minutes

1.  Thumb-to-Thumb Receivers

2.  Two-Knee Toss

3.  One Knee Toss

4.  Standing No-Stride Toss (shoulders and feet square to receiver)

5.  Standing No-Stride Toss (Stride Leg in front of throwing leg)

6.  Regular Throwing Motion (20 feet, 40 feet, 60 feet)

Pitching Toss                                  30 Minutes

  1. Two Knee flips (20 feet apart)
  2. Two Knee Windmill

Standing Drills:

  1. Pitch the ball to your partner without using a forward stride. (30 feet apart)
  2. Full Motion (30 pitches)
  3. Long Toss

 Sprints                                           15 Minutes

 

 

 

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