National Coaching Standards Domain 5
Domain 5: Teaching and Communication
Standard 20: Develop and monitor goals for the athletes and program
Benchmark: Facilitate the goal-setting process by providing opportunities for athletes and program staff to participate in setting realistic, performance-based goals.
Standard 20: Develop and monitor goals for the athletes and program
Benchmark: Facilitate the goal-setting process by providing opportunities for athletes and program staff to participate in setting realistic, performance-based goals.
Domain 5: Teaching and Communication
Standard 21: Organize practice based on a seasonal or annual practice plan to maintain motivation, manage fatigue, and allow for peak performance at the appropriate time.
Benchmark: Identify and establish season and practice objectives to meet desired outcomes in skill development, knowledge of sport, physical conditioning, and personal social development.
6-WEEK INDIVIDUALIZED STRENGTH AND CONDITIONING PROGRAM
Athlete: NCAA Division I baseball pitcher
Age: 21
Height: 5'11
Weight: 185
Injuries: None
Season: Pre-season
Goals: Build strength, power, throwing velocity
To the athlete:
- We are in pre-season now which means it is time to build for more sport specific movements. We will be focusing on overall strength to keep muscles balanced as well as strong. By doing so we will help injury prevention as well as overall fatigue levels. Secondly, our goal is to develop power so that you can have explosive movements to the plate and generate as much force as possible in your motion. Lastly, our plyometric, agility, and flexibility programs will be utilized to maximize your sport specific movement of throwing a ball. It is our overall goal to increase performance through these programs and generate faster arm speed and velocity.
- Execution of the drills: Because you are senior this year, I’m expecting that you are on board with our program we have been running and are familiar with all of these exercises. I don’t feel it’s necessary to outline every single movement as you’ve been doing these now for 3 years. If however your mind has wondered over Christmas break and you have forgotten something, no worries, Shoot me a call and I will either send over a video link or talk you through these movement. Essentially, this plan should cater to your every need while I’m away on vacation. You are an experienced athlete and I trust you in your decision making. If you feel completely whipped one day, be smart and go easy the next. Yes the recipe for success is outline in this program, but this program is hard and you need to understand that. Know that progress is made on rest days and don’t over-train. Follow the prescribed workouts to the best of your ability and capacity and we will be sure to have a fantastic season.
Warm up: (prior to every workout)
- 3 sets of 15 high knees
- 3 sets of 15 butt kickers
- 3 sets of 15 karaoke
- 2 sets of 10 meter accelerations
- 2 sets of 15 sec arm circles (forward and back)
- 10 push ups
- 10 jumping jacks
o Note: All of these are done at warm up pace... not intense like plyo program. Just loosen up the muscles.
Cool Down: (post workout… don’t skip this!)
- 3 min walk
- Static stretch
o Down to the middle between legs (hamstrings)
o To each side of leg
o Forward lunge each side
o Side lunge each side
o Pull legs up (quads)
o Calf raise hold
o Shoulder across (arm across)
o Tricep pull back (arm overhead)
o Forearms
▪ Hold each stretch for 15 sec, 2 times through
▪ This is general flexibility... flexibility program is for your arm/shoulder
Strength
- Goal is to increase both power and strength during this time.
o Power Exercises
▪ Power Clean
▪ Snatch
▪ Dead lift
▪ Push Jerk
▪ 3 sets of 3-5 reps @ 75-85% 1RM
▪ Requires 2-5 min rest between sets
- Test Day
o Used to develop your 1RM for program
o 3 rep max in each lift. Follow testing protocol from previous year (pg. 396).
▪ Power clean
▪ Dead lift
▪ Bench Press
▪ Squat
- Strength Day 1 (St 1) (85% 1RM for load)
o Power Clean
o Dead Lift
o Bench Press
o Squat
o Lat pull down
o Quad extension
o Bicep Curl
o Hamstring Curl
o Tricep Pull Down
o 15 min core (Russian twist, plank, curl ups, oblique plank, rotation drills with medicine ball)
- Strength Day 2 (St 2) (85% 1RM for load)
o Snatch
o Push Jerk
o Incline Press
o Front Squat
o Seated Row
o Forward Lunge
o Deltoid side raise
o Calf raises
o Forearm curls (wrist curls)
o Abductor/adductors
o Core 15 min (Russian twist, plank, curl up, oblique plank, rotation drills with med ball)
Flexibility
Goal: to increase flexibility so you can have better range of motion in throwing motion
- Shoulder horizontal adduction
- Horizontal Abduction
- External rotation
- Internal Rotation
- Internal Flexion
- Extension stretch
Sprint
Goal: We are trying to build your explosive first step here (movement towards plate) as well as build your anaerobic capacity through the longer efforts
Week 1: 10 meter sprint (3 sets of 5)
Week 2: 20 meter sprint (3 sets of 5)
Week 3: 30 meter sprint (3 sets of 5)
Week 4: 40 meter sprint (4 sets of 5)
Week 5: 20 meter sprint (4 sets of 5)
Week 6: 50 meter sprint (4 sets of 5)
- 3 minute rest between sets, 1 min rest between reps
Agility
Goal: This isn’t the key of this 6 week build, but it will help you in increasing quick movement side to side if you have to field a bunt or cover a bag.
- 5-10-15 shuttle drill
- Star cone drill
- Side to side through ladder
- T- drill
- W- drill (back/forth to cones)
o 3 sets of each exercise with 2 min recovery between all sets
Plyometric
Goal: We are looking to advance your fast twitch fibers in this portion of the build. Looking for quick and controlled movements that are functional to your position of pitching.
- Plyo day 1 (p1)
o 1 min jump rope
o 10 v-push ups
o 10 trx pull ups
o 10 internal tube rotation
o 10 external tube rotation
▪ 3 sets through, 1 min recovery between sets
▪ 120 total movements
- Plyo day 2 (p2)
o 10 tuck jumps
o 10 jumping lunges
o 10 ladder hops
o 10 single leg squats
▪ 3 sets through, 1 min recovery between sets
- Plyo day 3 (p3)
o 10 depth jumps
o 10 box jumps
o 10 clapping push ups
o 10 medicine ball overhead throws
▪ 3 sets through, 1 min recovery between
Standard 21: Organize practice based on a seasonal or annual practice plan to maintain motivation, manage fatigue, and allow for peak performance at the appropriate time.
Benchmark: Identify and establish season and practice objectives to meet desired outcomes in skill development, knowledge of sport, physical conditioning, and personal social development.
6-WEEK INDIVIDUALIZED STRENGTH AND CONDITIONING PROGRAM
Athlete: NCAA Division I baseball pitcher
Age: 21
Height: 5'11
Weight: 185
Injuries: None
Season: Pre-season
Goals: Build strength, power, throwing velocity
To the athlete:
- We are in pre-season now which means it is time to build for more sport specific movements. We will be focusing on overall strength to keep muscles balanced as well as strong. By doing so we will help injury prevention as well as overall fatigue levels. Secondly, our goal is to develop power so that you can have explosive movements to the plate and generate as much force as possible in your motion. Lastly, our plyometric, agility, and flexibility programs will be utilized to maximize your sport specific movement of throwing a ball. It is our overall goal to increase performance through these programs and generate faster arm speed and velocity.
- Execution of the drills: Because you are senior this year, I’m expecting that you are on board with our program we have been running and are familiar with all of these exercises. I don’t feel it’s necessary to outline every single movement as you’ve been doing these now for 3 years. If however your mind has wondered over Christmas break and you have forgotten something, no worries, Shoot me a call and I will either send over a video link or talk you through these movement. Essentially, this plan should cater to your every need while I’m away on vacation. You are an experienced athlete and I trust you in your decision making. If you feel completely whipped one day, be smart and go easy the next. Yes the recipe for success is outline in this program, but this program is hard and you need to understand that. Know that progress is made on rest days and don’t over-train. Follow the prescribed workouts to the best of your ability and capacity and we will be sure to have a fantastic season.
Warm up: (prior to every workout)
- 3 sets of 15 high knees
- 3 sets of 15 butt kickers
- 3 sets of 15 karaoke
- 2 sets of 10 meter accelerations
- 2 sets of 15 sec arm circles (forward and back)
- 10 push ups
- 10 jumping jacks
o Note: All of these are done at warm up pace... not intense like plyo program. Just loosen up the muscles.
Cool Down: (post workout… don’t skip this!)
- 3 min walk
- Static stretch
o Down to the middle between legs (hamstrings)
o To each side of leg
o Forward lunge each side
o Side lunge each side
o Pull legs up (quads)
o Calf raise hold
o Shoulder across (arm across)
o Tricep pull back (arm overhead)
o Forearms
▪ Hold each stretch for 15 sec, 2 times through
▪ This is general flexibility... flexibility program is for your arm/shoulder
Strength
- Goal is to increase both power and strength during this time.
o Power Exercises
▪ Power Clean
▪ Snatch
▪ Dead lift
▪ Push Jerk
▪ 3 sets of 3-5 reps @ 75-85% 1RM
▪ Requires 2-5 min rest between sets
- Test Day
o Used to develop your 1RM for program
o 3 rep max in each lift. Follow testing protocol from previous year (pg. 396).
▪ Power clean
▪ Dead lift
▪ Bench Press
▪ Squat
- Strength Day 1 (St 1) (85% 1RM for load)
o Power Clean
o Dead Lift
o Bench Press
o Squat
o Lat pull down
o Quad extension
o Bicep Curl
o Hamstring Curl
o Tricep Pull Down
o 15 min core (Russian twist, plank, curl ups, oblique plank, rotation drills with medicine ball)
- Strength Day 2 (St 2) (85% 1RM for load)
o Snatch
o Push Jerk
o Incline Press
o Front Squat
o Seated Row
o Forward Lunge
o Deltoid side raise
o Calf raises
o Forearm curls (wrist curls)
o Abductor/adductors
o Core 15 min (Russian twist, plank, curl up, oblique plank, rotation drills with med ball)
Flexibility
Goal: to increase flexibility so you can have better range of motion in throwing motion
- Shoulder horizontal adduction
- Horizontal Abduction
- External rotation
- Internal Rotation
- Internal Flexion
- Extension stretch
Sprint
Goal: We are trying to build your explosive first step here (movement towards plate) as well as build your anaerobic capacity through the longer efforts
Week 1: 10 meter sprint (3 sets of 5)
Week 2: 20 meter sprint (3 sets of 5)
Week 3: 30 meter sprint (3 sets of 5)
Week 4: 40 meter sprint (4 sets of 5)
Week 5: 20 meter sprint (4 sets of 5)
Week 6: 50 meter sprint (4 sets of 5)
- 3 minute rest between sets, 1 min rest between reps
Agility
Goal: This isn’t the key of this 6 week build, but it will help you in increasing quick movement side to side if you have to field a bunt or cover a bag.
- 5-10-15 shuttle drill
- Star cone drill
- Side to side through ladder
- T- drill
- W- drill (back/forth to cones)
o 3 sets of each exercise with 2 min recovery between all sets
Plyometric
Goal: We are looking to advance your fast twitch fibers in this portion of the build. Looking for quick and controlled movements that are functional to your position of pitching.
- Plyo day 1 (p1)
o 1 min jump rope
o 10 v-push ups
o 10 trx pull ups
o 10 internal tube rotation
o 10 external tube rotation
▪ 3 sets through, 1 min recovery between sets
▪ 120 total movements
- Plyo day 2 (p2)
o 10 tuck jumps
o 10 jumping lunges
o 10 ladder hops
o 10 single leg squats
▪ 3 sets through, 1 min recovery between sets
- Plyo day 3 (p3)
o 10 depth jumps
o 10 box jumps
o 10 clapping push ups
o 10 medicine ball overhead throws
▪ 3 sets through, 1 min recovery between
